Thank you for attending the class on diet and nutrition myths and truths. Here are some key takeaways and actionable steps to consider:

Key Takeaways and Next Steps

Debunking Common Diet Myths:
Carbohydrates are not inherently "bad." Complex carbs like whole grains, fruits, and vegetables are nutrient-dense and vital for energy. Avoid highly processed carbs like cookies, chips, and white bread.
Understanding Healthy Fats:
Not all fats lead to weight gain. Healthy fats from nuts, seeds, and avocados are essential, especially for brain health. Avoid low-fat and fat-free products as they often contain added sugars.
All Calories Are Not Equal:
Calories from nutrient-dense foods like lean proteins and vegetables are more beneficial than those from processed snacks. Focus on consuming nutrient-dense calories to stay fuller longer.
Late-Night Eating and Weight Gain:
Weight gain is more about what you eat, not when. If you must snack late at night, plan for it by budgeting your calories throughout the day.
Detox Diets and Quick Fixes:
Your body naturally detoxifies through the liver and kidneys. Detox diets are unnecessary and lack scientific backing. Focus on long-term, sustainable habits rather than quick fixes.

And remember: Always consult with your healthcare provider before making any major changes to your diet or exercise routine. Would you like me to add anything else?