---
title: "Nutrition Myth-Busting: Real Fitness Facts & Sustainable Diet Advice"
description: "Stop wasting time on fad diets and gut health marketing. Get evidence-based nutrition facts and sustainable weight loss plans from a coach who focuses on science."
canonical: https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/nutrition-myth-busting-facts
last_updated: 2025-09-30
---

# Nutrition Myth-Busting & Practical Fitness Facts

Tribe Verified · 11 Years of No-Nonsense Fitness Results

By [Shreyas Kamath](https://mytribe.in/shreyaskamathfit) · Available online · ₹18K per package (3 months) (estimate)

Part of [Personalized Online Fitness & Nutrition Coaching](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching). [View full gallery](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/gallery)

Stop chasing magic pills and detoxes. I am here to debunk the nonsense and teach you the boring, effective science of how your body actually works.

## Photos and videos

- [Video: People blame hormones or gut health for weight gain, but the hard truth is almost always the same: you're eating too much. Before you look for complicated reasons, you need to be honest about your total calorie intake, especially on weekends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bbca3e26-78f3-4d57-8ff6-2732c3005a63)
- [Video: This is my sarcastic take on the kind of terrible fitness advice that's popular online. My coaching is the opposite of this. I focus on evidence-based, factual information, not propaganda or trends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c564f1d2-be51-4008-b237-64c96544bafe)
- [Video: "Calories in, calories out" is true, but it's not the whole story. This video explains why the type of food you eat matters. Hyper-palatable foods like cookies are easy to overeat, while whole foods like apples keep you full on fewer calories.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0150f863-c493-438f-9504-6f57ed864bc5)
- [Video: "Gut health" supplements are a multi-crore business built on marketing, not results. I've been overweight and had gut issues; the solution wasn't a magic powder. It was fixing my diet, sleep, and exercise habits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4613cb6a-defb-4f5f-8eaa-b592603e2c40)
- [Video: The state of health podcasts in India is concerning, with many spreading misinformation for clicks. This video breaks down why you should be critical of claims about whey protein, gluten, and other fear-mongering topics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a9787a1-21e8-4054-9140-c94bc6f1f183)
- [Video: Jaggery is not a magical health food. Your body processes it almost identically to white sugar. Replacing one teaspoon of sugar with two tablespoons of jaggery is counterproductive, adding more sugar and calories to your diet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4aeedbb9-d861-43d5-91c6-95dcfe8d258c)
- [Video: Consuming 15 teaspoons of ghee a day is not healthy, no matter how much someone talks about "culture." Ghee is a healthy fat in moderation, but excessive amounts of saturated fat can lead to long-term heart issues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/220edec0-e85f-4982-8d8c-350507a5c8d8)
- [Video: Diet Coke is not poison. It's a zero-calorie replacement for sugary drinks. The amount of artificial sweeteners is well within safe daily limits, and it can be a useful tool for managing cravings during a fat loss phase.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fa457f06-be42-4691-9874-617e7865a812)
- ![Let's start with one of the biggest fitness myths: "Carbs are bad." This is the first in a series where I break down why this is wrong and how it's killing your progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/de4c23db-c752-465a-91c2-f3f4c05b9f58)
- ![People gain weight from a combination of factors: a calorie surplus, lack of activity, and an unhealthy lifestyle. Blaming an entire food group like carbohydrates is an oversimplification and misses the real issue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e62851fe-06db-473b-b1d5-2682570b76f8)
- ![Carbohydrates are essential for fueling your brain, powering your workouts, and supporting overall physical performance. Completely cutting them can harm your energy levels, mental clarity, and quality of life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a601bd3-a5e8-4206-b428-45f831abdca1)
- ![The truth is, most people fail their diets because they look for something to blame, and carbs are an easy target. The real problem isn't carbs; it's the habit of overeating them, along with other poor lifestyle choices.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7bad351a-9597-4769-87d0-a1982dc18253)
- ![Extreme restrictions, like cutting out an entire food group you've eaten your life, make diets harder to stick to. Sustainable fat loss comes from balance and managing your intake wisely, not from extremes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8baf354d-e6fb-4969-8de7-4257be0bcc6d)
- ![Here are a few more reasons to eat carbohydrates. They are found in fruits that provide essential micronutrients and fiber, they help replenish muscle glycogen after training, and they are so widespread that portion control is a much smarter strategy than complete avoidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fb74b92-2bfe-46cc-ade1-12922493fa27)
- ![Wondering how many carbs to eat? Here's a simple calculation. If you're on a 2000-calorie diet, prioritize 1.5g of protein per kg of bodyweight and 50-60g of fat. The remaining calories can come from carbohydrates, ensuring you have enough for energy and satisfaction.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da8df603-0c1c-4dac-bfea-137ad65749d1)
- ![When someone tells me they lost 2 kgs in two weeks by cutting carbs, I'm not surprised. They likely cut 1000 calories from their diet and lost a lot of water weight. You could achieve the same fat loss by creating a deficit from both fats and carbs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/145611cd-ca33-42b9-b62e-abc98df23024)
- [Video: Short-form videos claiming dal and kidney beans are primary protein sources are misleading. While they contain protein, you'd have to eat a huge, high-calorie portion. I explain how to combine them with other sources to create a truly high-protein vegetarian meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/046a93cd-0dc6-48f7-ac6c-a68e494945e1)
- [Video: In this clip, Dr. Salil Sharma explains that no food group, including carbohydrates, is inherently bad. The problem is overconsumption and a lack of moderation, especially when combined with a sedentary lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3fbebb8-0592-4405-8a60-79cb3d555e23)
- [Video: The claim that you shouldn't work out in the evening because it raises cortisol is another example of fear-mongering. For most people, the benefits of exercising whenever you can far outweigh any minor hormonal fluctuations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e95cdac2-a065-4749-b70b-248f15cf8442)
- [Video: Intermittent fasting can be a useful tool for fat loss, but it's not magic. It works by helping you create a calorie deficit. If it fits your lifestyle, great, but you can achieve the same results by controlling your portions throughout the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78b43167-471f-4f38-885b-ff0cbbab02b4)
- [Video: The real health issue in India isn't just maida or sugar; it's the excessive consumption of oil, especially reused oil from street vendors. This is a major contributor to many lifestyle diseases.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e28c7b48-c56e-42bc-a2a7-0fc2b9dabc03)
- [Video: Is Saket Gokhale natural? Yes. People mistake his incredible discipline, consistency, and low body fat for steroid use. He has great genetics, but his physique is the result of years of dedication to training and diet, something most people aren't willing to do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a39689cc-2241-4596-9a5e-de64f87aac52)
- [Video: You don't need to lose more fat to look leaner; you just need better lighting. This video exposes a common trick used by fitness influencers. Don't compare your physique to manipulated images; focus on the real value and information they provide.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0e2165a-c741-4270-8fb1-3529ceab6db9)
- [Video: To optimize your gym performance, avoid these three types of food right before a workout: high-fiber foods like dal, high-fat dairy like paneer, and whole eggs. They can slow digestion and make you feel heavy and bloated.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c155f3d8-73da-4e73-b0b1-62cfe49874be)
- [Video: Don't be fooled by marketing. This video compares two peanut butters from the same brand, one marketed as "high protein." By reading the label, you'll see the regular version actually has more protein. Always check the nutritional information.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa7a52da-84ed-4f74-a5ae-94b7f8957dbb)
- [Video: Society is hypocritical about protein supplements, demonizing them while promoting other unhealthy products. I'm still waiting for anyone to provide actual evidence showing why a quality whey protein supplement is harmful for a healthy individual.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e49118c3-0848-4859-b0c5-ab74f54fcecb)
- [Video: Why are so many doctors against protein supplements? It's often because they see patients who have used cheap, untested products that may contain heavy metals or other contaminants. The problem isn't whey protein itself, but the lack of quality control in parts of the industry.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ab95ea0-5f76-4a82-926a-c1d57370d374)
- [Video: The idea that eating more protein causes kidney failure in healthy people is a myth. Your kidneys are strong and designed to handle protein. The real danger to your kidneys comes from a poor lifestyle, excess sugar, and alcohol consumption.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39b5483d-33b1-46db-866c-89d03389808a)
- [Video: Ozempic is a prescription drug for type 2 diabetes that aids weight loss by controlling hunger. While it can be a useful tool under a doctor's supervision for severely overweight individuals, it's not a magic solution and doesn't replace the need to build healthy habits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ee2da07f-b04b-4104-a0b9-780c74c91b40)
- ![It's 2025. If you see an ad for a "detox" drink, just ask ChatGPT. Your liver and kidneys are your body's natural detox system, and no drink is going to "cleanse" them or "melt belly fat."](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3b8d4ea-8c6f-4485-8735-d624828fbdb2)
- [Video: Guilt-tripping people into a vegan diet doesn't work. A better approach is to educate them on how to get all essential nutrients from a plant-based diet. I tried a vegan diet myself and experienced digestive issues, so I know it's not for everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2fb714b0-10f0-47d8-b253-1d6bb8b757af)
- [Video: It's true you don't need animal protein to build muscle, but the argument that humans should eat grass like cows is flawed. Cows have a specialized digestive system to break down cellulose. Vegans should focus on combining plant-based sources and supplementing wisely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1349b9c5-537e-4ac9-8907-fa87e9fc073a)
- [Video: Dosa itself isn't unhealthy; it's the accompaniments that add up. A single dosa is low in calories, but adding ghee and large portions of coconut chutney, and eating three or four at a time, can easily lead to a calorie surplus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0bee94f-d575-4a11-b723-65566ce911fd)
- [Video: When a fitness enthusiast passes away, people wrongly blame the gym. The reality is that millions of people in India suffer from undiagnosed lifestyle diseases. Being inactive and having a poor diet is far riskier than going to the gym.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a26f3c89-0860-467e-a249-8c3d5c762e63)
- [Video: Someone asked for the "safest steroid cycle." The only safe cycle is the one you ride on a bicycle, away from the thought of using steroids. Focus on natural, sustainable progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/082dd80a-a11b-4bbd-9a57-9c66d55d7b04)
- [Video: Don't get caught up in finding the "best" superfood. If you can't get blueberries, eat pomegranate. If you can't have quinoa, have oats. Focus on incorporating a variety of whole foods into your diet rather than chasing trends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d88ecfc5-f8fd-4e96-9fc9-cca829cc4af3)
- [Video: This is a graphic but important look at visceral fat, the fat that surrounds your organs. This is why it's crucial to maintain a healthy body weight and avoid a diet high in junk food. What you can't see can be the most dangerous.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c5688f8-8bfd-4939-b188-dbedd7533fc3)
- [Video: You're not ugly, you're just unhealthy. My own transformation shows how much your appearance can change when you lose fat and take care of yourself. Confidence and self-esteem have a bigger impact on how you look than you think.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc9beb3f-7a52-4408-a85d-363d8e589a87)
- [Video: For just 18 rupees, three whole eggs provide 18 grams of high-quality protein and a host of essential micronutrients like choline, vitamin B12, and selenium. Don't fear the dietary cholesterol; it's one of the best foods you can eat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/904f3f55-f270-4add-aaee-5fc1620a4abc)
- [Video: Shilajit is not a magic testosterone booster. If your testosterone is low, the solution is to fix your lifestyle: sleep more, eat better, and lift weights. Don't waste your money on supplements marketed to your insecurities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7281c2c-bf1e-42fb-9204-44d26c3de7fb)
- ![Is paneer cheaper than whey protein? Per serving, whey protein often provides more protein for fewer calories and fat. While paneer is a good whole food source, whey is a more efficient protein source, especially for fat loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50a532fa-30d6-46fc-a02c-16edda532414)
- [Video: These "high protein" homemade shakes you see online are often calorie bombs. A shake with 80 grams of protein might also have 1200 calories, whereas you can get the same protein from whey for a fraction of the calories. Quality and context matter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7eef3a66-73b2-4cc0-8dc5-84aa152e1202)

## About Nutrition: Myth-Busting & Facts

Weight loss is not about finding the right supplement, blaming your hormones, or 'healing' your gut. It is simple math: are you eating more than you burn? I see too many people obsess over 'bad gut health' while ignoring the fact that they are eating in a constant calorie surplus. The first step to changing your physique is admitting that your daily habits, not your genetics or special powders, are the primary driver of your results.

### The Truth About 'Magic' Health Trends

The fitness industry is a multi-crore business built on making you feel insecure so you buy things you do not need. Whether it is 'gut health' supplements, fancy detox teas, or the fear-mongering around white rice, most of the popular advice online is designed to get clicks, not results.

### Why You Are Not Losing Weight

If you have been struggling to lose weight, it is likely one of these three things, not a hidden condition:

*   **You are eating too much:** Even 'healthy' food has calories. You can gain weight on salad and ghee if you eat enough of it. Tracking your intake is the only way to know the truth.
*   **You are inconsistent:** A calorie deficit works, but only if you stick to it for weeks and months, not just the two days you felt motivated.
*   **You are overcomplicating it:** You do not need a CGM (Continuous Glucose Monitor) to tell you that white rice spikes your blood sugar. You need to focus on protein intake, sleep quality, and progressive overload in the gym.

### The Reality of Common Foods

*   **Carbohydrates:** They are not the enemy. They provide the energy you need to train hard. The problem is not the carb; it is the habit of overeating them.
*   **Jaggery vs. Sugar:** Your body processes both as sugar. Replacing sugar with two tablespoons of jaggery is not a health hack—it is just more calories.
*   **Ghee:** It is a healthy fat in moderation, but consuming 15 teaspoons a day is not a tradition; it is a recipe for heart issues.

### My Approach

I do not offer magic pills. I offer a 12-week or 24-week transformation program that relies on:

1.  **Sustainable Nutrition:** We use your home-cooked meals—rajma, dal, chicken curry—and teach you how to portion them correctly.
2.  **Science-Based Training:** We stick to compound movements like squats and deadlifts. No Instagram-style circuits that leave you sweaty but weak.
3.  **Real Accountability:** You get direct access to me. No assistants. We analyze your photos, your lifts, and your progress every week to ensure you are actually changing your body composition, not just shifting the number on the scale.

## About Shreyas Kamath

Hey, I am Shreyas. I spent years falling for every gimmick in the fitness industry until I finally stopped. I lost 30+ kg not by cutting out my favorite Indian foods, but by learning the boring, scientific basics. I am here to help you stop wasting time and money on the nonsense that is holding you back.

[See all of Shreyas Kamath's services](https://mytribe.in/shreyaskamathfit)

## More from Personalized Online Fitness & Nutrition Coaching by Shreyas Kamath

- [Featured](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/featured)
- [Client Transformations & Testimonials](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/client-transformations-testimonials)
- [Sustainable Dieting & Recipes](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/sustainable-dieting-recipes)
- [Training Philosophy & Workouts](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/training-philosophy-workouts)
- [Supplement Guide: The Honest Truth](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/supplement-guide-the-honest-truth)
- [Fitness Mindset & Motivation](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/fitness-mindset-motivation)
- [My Journey & Life](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/my-journey-life)
- [Q&A and Industry Commentary](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/q-a-and-industry-commentary)

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## Book

To book Shreyas Kamath, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Shreyas%2C%20I've%20been%20struggling%20with%20my%20nutrition%20and%20want%20to%20cut%20through%20the%20myths.%20Can%20you%20help%20me%3F)