Get the Truth Behind 6 Popular Food Myths


Fat is good for your bod or fat is the enemy. Coffee helps you slim or coffee is unhealthy. There’s so much conflicting information out there, and it can be overwhelming to tell the fact from fiction. But that’s what we’re here for! Ya know we always have you covered with the science-backed deets. We created the Tone It Up Nutrition Plan to answer all these questions and provide a clear guide about the best ingredients and nutrients for your beautiful bod.

Today, we’re sharing 6 food myths that we hear all the time — and the real facts behind them!



Myth: You should avoid fat

We know fats get a bad rap, but they’re really just misunderstood. We actually like to receive between 20 – 35% of our calories from fats. And not all fats are created equal! Instead of focusing on the amount of fat you’re eating, pay close attention to the type of fat. Polyunsaturated fats, found in fish, nuts, and avocados, can help curb hunger, lower “bad” LDL cholesterol, and protect your heart. Monounstratured fats, found in nuts and vegetable oils, help balance blood sugar. While these fats deliver incredible perks, others are not as great for your bod. Avoid or limit trans fats as much as possible. You’ll typically see trans fats in fast food, fried foods, and certain types of packaged cookies and crackers. Too many of this type can lead to weight gain, heart problems, and depression. Stick to the good stuff — it’s so delicious! For even more info on fats, check out your Tone It Up Nutrition Plan!

Myth: Protein makes you bulky

It’s actually the opposite: Protein is the key to getting lean! Proteins require more effort to digest, metabolize, and use, which creates a thermic effect in your body. Translation: You bod burns calories just by digesting protein! Pretty amazing, huh? Protein also helps regulate hunger, repair your muscles, and give you gorgeous hair and skin. Fab! We love to get protein from lean meats and seafood, plant-based sources like hemp, chia, and legumes, and of course Perfect Fit Protein!

tone-it-up-quinoa-bowl-healthy-recipe-2Myth: Carbs make you gain weight

Like fat, carbs have been demonized, but they don’t deserve it! Carbs are the body’s main source of energy, and they shouldn’t be avoided. But when it comes to carbs, you want to stick to the nutrient-rich complex type. We’re talkin’ starchy vegetables, fruits, legumes, and whole grains. These types of foods will help you feel satisfied for longer, which aids in weight loss. Complex carbs also give you focused energy to help you power through workouts and work meetings! Read more carb smart advice in the  Tone It Up Nutrition Plan!

Myth: Egg yolks raise your cholesterol

We love us some egg whites, but you don’t need to be afraid of the yoke! There was a long-held belief that egg yolks, which contain dietary cholesterol, will raise your serum or blood cholesterol and increase your risk for heart disease. However, the science behind this has evolved. You actually need cholesterol in your body to produce vitamin D and beneficial hormones. Because it’s so important, your body tightly regulates cholesterol. As you eat more cholesterol, your body produces less of it, so your bod makes sure you’re in balance. As with anything, you don’t want to overdo it, so we love to mix full eggs with egg whites, like in our Egg Muffins!

vailla-latte-smoothie-bowl-tone-it-up-proteinMyth: You should nix coffee

Love your morning cup of joe? We’re right there with ya! And guess what? Coffee delivers some amazing perks: Research shows that coffee can increase dopamine levels to lift your mood and boost satiety-signaling hormones that keep the munchies at bay. Check out some of our fave healthy coffee recipes HERE!

Myth: Treat yourself to a cheat day

Kat and I actually don’t believe in cheat days. Not because we don’t think you should treat yourself, but because having the occasional glass of wine or ice cream cone isn’t cheating — it’s living! The word cheating implies you’re doing something wrong, and you’re not! We want you to enjoy your beautiful life! Eating lean, clean, ’n green is a lifestyle, and it includes the occasional splurge. We like to connect our splurges to spending time with our loved ones, like wine on date night or grabbing an ice cream on a walk with our girlfriends. The treat is simply a perk of any incredible memory!

gold-glitter-lineThe Tone It Up Nutrition Plan is packed with even more science-backed info about protein, carbs, fat, and other nutrients that show your bod love and help you reach your fit goals!


Plus, it has thousands of delish recipes that use only the best ingredients!



  1. Great article! I particularly love what you say about “cheat days”! It really is true that we should let ourselves live and not punish ourselves for the occasional treat! Thanks K&K!

  2. Thank you for this! Honestly it gets pretty confusing and overwhelming with so much information. When I was in competition I was trained one way but living in reality it’s hard to shake those thoughts and habits. I LOVE the analogy of kicking out cheat day and just living (of course in moderation). Thank you girls for clarifying what’s on everybody’s mind


  3. Do y’all consider butter a healthy fat? All my life I’ve been told it wasn’t and now suddenly I keep hearing that it helps you burn fat and has lots of health benefits…Especially grass fed. I don’t know what to think???

    1. Butter is great, it’s fine. If you can, get grass fed organic. But what’s not good is the fake margarine, oleo stuff… hope this helps. I’ve also read that whole milk, heavy cream in coffee (etc) is better than 2% or skim milk, as they add sugar to give it taste.

    2. Hi Childybee! I agree with Pamela, butter is fine when is grass fed and organic. the process is natural and keep the healthy sat fats. Keep yourself away from fake butter made of palm oil, skim milk etc..

  4. Absolutely fantastic article! I’m going to have to refer to this any time I feel like I strayed from the #LCG path!

  5. I can’t tell you how much I love what you wrote about cheat days. I’ve implemented the tip of saying “I don’t eat ____” versus “I can’t eat ____” to keep positive about eliminating the bad stuff, but I still think of my splurges as cheating and feel a bit guilty after. Time to change that mentality, thanks girls!!!!

  6. Whenever I lived with a lifestyle that included “cheat days” it became a stresser for me. I would think about my cheat day all that week, and plan “what is the perfect meal, b/c I won’t be able to make this choice again for another 7 days.” It was awful!

  7. Karena’s long sleeve shirt is lyfe!!!!
    Please provide deets so I may sleep tonight without thinking about it!!
    Love you girls

  8. Since you posted about healthy fats & also about not avoiding egg yolks, I was wondering if the nutrition plan is going to be updated to include saturated fats as something to enjoy rather than avoid, since as you said the science around cholesterol has evolved. I would LOVE to see this happen as I adore my plan, only feel it is not totally balanced without healthy fats such as butter and meat fats which are no longer demonised! 😘😘😘

  9. I am a little confused about…sweeteners. In many of the nutrition plan recipes we use agave, maple syrup or honey. However, I have seen monk fruit extract, coconut sugar, date sugar, ‘swerve’ and of course stevia listed in some internet low carb recipes. I just wanted to know what is considered healthy, what is not, what to bake with, whether some cause blood sugars to spike quickly…all that good stuff

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