The 7 biggest myths you're told about weight loss on social media.

Here are the biggest nutritional red flags you need to look out for, from "natural sugars" to fat misinformation.

There is a lot of diet advice available. Maybe too much. After all, it can be challenging to distinguish between legitimate evidence-based advice and pseudoscience, flashy promises, and useless fads when all the weight loss information (and disinformation) in the world is readily available on your smartphone.

So how do you go through this treacherous terrain? Simple warning signs like those listed below can be helpful. Any of these seven myths should be absent from any diet advice you read if you want to lose weight.

You must detox.

Any meals or supplements that advertise helping your body "detox" should raise red flags. Nothing we eat will alter the fact that our liver and kidneys are our body's primary detoxification organs.

Try to eat as many superfoods as you can.

The majority of fruits and vegetables fall under the category of "good" foods, indicating that you can consume large quantities of them.

But 'superfoods', which are only foods with a favorable reputation, do not actually exist.

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Fat might be healthy or bad for you.

The most crucial question to ask is where the fat comes from, regardless of whether you belong to the brigade that believes that fat is either GOOD or BAD for you.

It is saturated fat if it comes from a land animal and is likely to be solid at room temperature. While coconut oil is a rare exception, if it comes from fish or plants and is likely to be liquid at room temperature, it is unsaturated fat.

According to all available data, eating more unsaturated fat than saturated fat lowers "all-cause mortality," or your risk of passing away before your time.

Natural Sugar is better.

Sucrose makes up the lion's share of the sugar we eat. It is formed of glucose and fructose and is the white powdered substance we use to cook and add to tea.

Consider using honey, maple syrup, or agave nectar as a source of sugar. They are frequently promoted as being healthy since they are natural or, more bizarrely, as "sugar-free" substitutes (I'm looking at you, Great British Bake Off, and your "sugar-free week").

Clearly, this is untrue. Since one of them is essentially bee poop, another is tree sap, and a third is concentrated cactus juice, they do taste different from sugar and so naturally each adds a unique flavor to different dishes. However, fructose and glucose are the main sources of their sweetness

Alkali water with a high pH will revitalize your body.

Our blood has a pH of 7.4, which is slightly alkaline (pH values below 7 are acidic and over 7 are alkaline). Therefore, some people believe that we must consume alkali foods, including water with a high pH.

Do not consume Kool-Aid! The stomach, the area of the body with the highest pH at 1.5, is where all food and liquids that we consume are processed. As it enters the small intestine, it is then neutralized to a pH of 7.

The pH of our blood won't change no matter what we eat. Spending money on diets and alkali water is a waste.

Never consume anything you can't pronounce.

This is an aspect of the movement toward "natural" or "clean" eating. However, all foods contain chemicals, whether they are naturally occurring or heavily processed; you only are unaware of their names in science.

Should you be afraid of "phenylthiocarbamide" since you can't say it correctly, for instance? This is only the chemical that gives brassicas, the plants in the mustard and cabbage family, its bitter flavor. Simple fear tactics constitute this advice

Avoid consuming anything with more than five components.

Even though simple foods might be incredibly pleasant, they may not always be the healthiest options. The Chinese five spice powder, for example, would probably count as one of the five ingredients if I used it in a dish. What if, though, I used individual amounts of the traditional five spice powder ingredients—star anise, fennel seeds, Szechuan peppercorns, cloves, and cinnamon—instead?

Does that imply that the fact that my dish calls for more than five components makes it suddenly bad?