On ‘Well with Arielle Lorre’ a Celebrity Trainer Debunks 5 Diet Myths That Keep You Stuck

The word “diet” makes most people’s eyes twitch, and for good reason. One week, carbs are canceled; the next week, everyone’s baking sourdough and calling it wellness. That constant churn is the point. Confusion keeps you buying, trying, and repeatedly starting over.

On Well with Arielle Lorre, celebrity trainer and author Harley Pasternak cuts through the noise with a few unsexy but liberating truths. He notes that diets are most effective when the goal is sustainable health, rather than a sudden change in your eating habits. Lasting results come from simple habits done consistently, not a new identity or another food you’re “never” allowed to touch again.

Harley Pasternak Explains Why Most Diets Eventually Fail

Separating the myths and facts about diet culture

Myth: Carbs are bad.

Carb-cutting looks dramatic on the scale, which is why it dominates headlines. But Pasternak explains that “you can lose more weight on a scale by cutting carbs than any other way because [they’re] all water.” The quick weight drop hooks people, but it isn’t fat loss.

Fact: A low-carb diet isn’t superior for long-term weight loss.

From a scientific lens, Pasternak says, “a low-carb diet and a high-carb diet, long term, there are no benefits for weight loss at all.” That flashy first week doesn’t beat a balanced approach over the months that follow.

Myth: Food rules beat basic math.

Trendy labels can make a plate look virtuous, but your body keeps score. “It’s calories in versus calories out. And that’s really all that matters,” Pasternak says. That doesn’t mean quality is irrelevant—eating 100 calories of vegetables will always be healthier for you than eating 100 calories of cookies—but it does mean that nothing exempts you from energy balance.

Myth: Starchy foods make you gain weight.

The problem usually isn’t the potato—it’s everything piled on top. Pasternak is clear: “You don’t get fat from eating a baked potato.” He notes that the issue is the caloric-dense toppings: Sour cream, cheese, butter, bacon, and heavy sauces can triple the meal’s calorie score.

Fact: No single plan works for everyone, all the time.

“Every diet works for some people for some amount of time, and then it doesn’t,” Pasternak says. Women especially face shifting needs as hormones fluctuate through life stages such as menopause. If your eating plan can’t adapt with your schedule, appetite, and fluctuating estrogen levels, it’s not you—it’s the rigidity.

What you can do to lead a healthier life

Start by building meals that keep you full without drama. Satiety is a superpower, and Pasternak spells out the formula: “When you have fiber and when you have protein and when you have healthy fats, I call that the holy trinity of satiety.” That trio helps you feel full sooner and longer, which naturally reins in overeating. Think less about outlawing a food group and more about assembling plates that give your brain a reliable “stop” signal.

Next, be mindful of the sneaky calories hiding in “healthy” labels. Creamy sauces, heavy oils, and fatty add-ons can quickly turn a reasonable meal into a calorie bomb. Flexibility also matters. When everything is off-limits, it becomes all you think about. Consequently, a “binge” is inevitable, but it isn’t a character flaw—it’s a part of being a human being.

Lorre and Pasternak talk about managing appetite and permission so you’re not white-knuckling through meals. The vibe is practical: give yourself room for real life and you’ll avoid the binge-and-repent cycle that so many restrictive diet plans create.

Finally, reframe “carbs” as a broad category that includes staples such as whole grains, beans, fruit, and starchy vegetables. Pasternak’s pushback against carb fear makes space for balanced eating without moralizing. If a potato or a plate of pasta shows up at dinner, it isn’t sabotage. What you drizzle, dollop, or deep-fry around it usually determines the caloric impact.

A diet is a way of life—if done correctly

The diet industry thrives on confusion because confusion is a selling point. But clarity is calmer—and wildly more effective.

So, build a plate that satisfies and a routine you can repeat. Anchor meals in that “holy trinity of satiety” so appetite works with you, not against you. Let carbs be carbs without the soap opera, keep an eye on calorie-dense extras, and choose consistency over theatrics. The scale follows your habits, not your hashtags—and that’s the most freeing diet truth of all.

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