THE BLOG
12/07/2014 12:12 pm ET Updated Feb 01, 2015

The New Nutrition Secret

"Tell me the new nutrition secret that will blow my mind."

After nearly 15 years of being asked this question, I guess it's time to provide an answer. But I'll be honest, I dread when people make this specific request.

It's not because breaking discoveries in fitness and nutrition aren't real or happening -- but rather because it represents a disturbing trend.

Every new nutrition approach is drenched in fear tactics and instant gratification promises that stretch reality.

You can build muscle. You can burn fat. And heck, you can do both at the same time while eating wheat... although some might make you believe it'll automatically blow up your gut no matter who you are.

An easier question is identifying what you shouldn't do, like making up a "miracle diet" that demonizes foods and claims all that stands between you and the body you desire is dropping that glass of milk from breakfast.

The line between what works and what doesn't has been erased, and now it's nearly impossible to see what is real, what is anecdotal, and what has no place in the fitness industry whatsoever.

What's Real?
Want great results: Eat real food and work hard. This should go without saying, but these are rarely the answers that anyone wants but they are the only solutions that have survived the test of time.

Want to build muscle? Work hard. Eat more. Train consistently. And stay healthy.

Have trouble losing weight? Eat a majority of your foods from proteins, vegetables, fruits, and healthy fat sources. And yes, I said majority because there is always room for dessert.

I've had the honor of interviewing many of the fittest people in the world, and you know what? Everyone eats dessert, and not just on cheat days.

You can have your cake and see your abs too -- as long as the cake isn't a daily indulgence.

What's Anecdotal
I'm told that carbs will make me fat by skyrocketing insulin. That bread and milk can't be handled by my body. Gluten was created by Satan. Soy protein will give me man boobs. Late night eating stories all calories as fat. And eating too much protein will give me kidney problems.

The list goes on and on and on. Are there instances where someone might eat soy and end up with higher estrogen levels? Sure. Does that mean soy causes your testosterone levels to drop? Not if you read the research that shows it's clearly not the case.

The same can be said about dairy (which is shown to help weight loss, especially people that need to drop pounds), carbs at night (which has research alluding to how they might reduce body fat), and higher protein diets (which don't harm healthy kidneys).

Most of what makes nutrition and fitness feel like a burden is more hype than help.

Don't misunderstand the message: Food allergies are real -- but only on an individual level. If you're allergic to lactose, drinking milk is going to be a bad idea. And your stomach will remind you of this over and over again.

Same goes for gluten, eggs, soy, and a variety of other foods trigger reactions in your body in the same way that pollen crushes my sinuses each summer.

But this is where reality ends. We are not suffering a global epidemic of gluten-sensitive, lactose-fearing, kidney-damaged people.

Less than 2 percent of the population has gluten issues. Dairy and milk have been shown -- multiple times -- to build muscle and help with fat loss. Research at Stanford even suggests that not all organic foods are necessarily more nutritious than non-organic.

We walk a fine line between what we see works in the gym and in the kitchen and what we can prove is actually the truth.

Draw The Line

Remember the '80s when we said fat was making people fat? Guess what? We started eating less dietary fat -- significantly less, in fact -- and the obesity rates skyrocketed. Research even went as far as showing that eating fat wasn't making us fat , and yet the fear still remains today

It happened again when we "identified" high fructose corn syrup as the root of all evil. Only HFCS intake didn't end up being linked to eating more foods or greater weight gain, and yet we all became fatter.

We need to stop trying to bury individual foods. They are not the problem.

Dogmatic approaches that lead to restrictive diets that make your life miserable is the problem.

There's something special to "do what works for your body." Just make sure you're reasoning starts and ends with, "It works for me."

There's something dangerous to making over-generalized claims that cause a domino effect of eating behaviors of which we'll only see the potential dangers of down the line. Or even worse -- the fear of food and restrictive nature will make people feel like good nutrition is limited to a select food.

Use new research to question your approach, not define it. And let the basics lead the way.

Most diets share about 80 percent of ideas in common. The other 20 percent cause unnecessary battles.

Instead of fighting about what is "best," don't buy into the hype and instead give the diet that sounds good a try.

There are many ways to eat your way to a badass body. The best one for you might not be the ideal fit for your buddy. And guess what? Both approaches might be right.

Maybe that's the only "new" message that really needs to spread.

Adam Bornstein is the founder of Born Fitness and a New York Times best selling author. For more information about how to eliminate confusion with the health and fitness industry click here.