Obesity is an epidemic, and we all want to escape it. So if you’ve gained some unwanted pounds, the desire to lose them right away can lead to mistakes. In our ver-zealousness and due to all the wrong information flooding the internet, it is very possible that we might unknowingly be committing mistakes, like doing the wrong exercises or eating the wrong things.
To keep you from making mistakes at the dinner table, we have listed some of the most common diet mistakes. You may also be guilty of committing some of them!
Common Nutrition Mistakes To Be Avoid
1. Thinking That All Calories Are Equal
All calories are not equal, there are good ones and there are bad ones. The calories you eat when you eat vegetables are good, while the calories you eat when you eat a large hamburger are bad.
This is because the amount of insulin released by the body depends more on the type of calories it consumes than on the number of calories it consumes.
2. Choose Only Low-fat Foods Or Diet
Processed, low-fat, or “diet” foods are often considered the ideal option when it comes to losing weight, but this is not always true. Many of these so-called healthy foods are often loaded with sugar to improve their flavor.
Therefore, instead of keeping it full, it is more likely that low-fat foods make you feel more hungry and end up eating even more. It is healthier to choose a combination of nutritious and minimally processed food products.
3. Not Eating Enough Protein
Protein is the most important nutrient if you are looking to lose weight. A protein-rich diet improves metabolism, reduces appetite, and positively affects several weight-regulating hormones.
It also helps protect muscle mass during weight loss. One study found that a diet that contains approximately 0.6-0.8 grams of protein per pound can help control appetite and improve your body’s composition.
4. Lack Of Fiber In Your Diet
Adding enough fiber to your food can help reduce your appetite by filling it. Fiber also helps lose weight, causing the body to absorb fewer calories from other foods.
Studies show that doubling your daily fiber intake can result in the absorption of up to 130 fewer calories. You can add fiber to your food by making small changes in your diet, such as switching to brown whole wheat bread instead of normal white bread.
5. Eat Too Often, Even If You’re Not Hungry
We are often advised to eat small portions and several times during the day, if we want to lose weight, instead of eating large meals 3 times a day. However, this is not true.
Eating when you are hungry and only when you are hungry is the key to losing weight. This is because eating too often, even if you eat less, without knowing it, can lead to excessive calorie consumption throughout the day.
6. Never Skipping Breakfast
Another tip we often hear is never skipping breakfast, regardless of your appetite. This advice is not exactly true. One study found that people who skipped breakfast consumed more calories at lunch, compared to those who ate breakfast.
However, when the calories consumed during the day were counted, it was discovered that they consumed an average of 408 fewer calories.
7. Drinking Packaged Fruit Juice
People struggling with weight loss often stop drinking soda and other sugary drinks. But they often forget to pack fruit juices. Even 100% fruit juice is full of sugar enough for your weight loss plans to go wrong.
For example, 12 ounces of unsweetened fruit juice can contain approximately 36 grams of sugar. This is more than 12 ounces of soda.
8. Not Eating Whole, Single-ingredient Foods
The worst culprits of a weight gain are highly processed foods. Studies suggest that processed foods are the main contributors to the current obesity epidemic.
The best thing you can do, if you care about your health, is to look for whole foods, since they are self-limited, which means that it is very difficult to overeat.
9. Eat A Lot And Don’t Include Fresh Fruit In Your Diet
Last but not least, eating too much and not including fresh fruit in your diet can also make your weight loss dreams remain dreams. The best fruits to lose weight are watermelons, pears, apples, and grapefruits.
When shopping, it is recommended to buy only foods that you know you can eat while they are fresh. Unnecessary storage of the refrigerator can cause you to eat more than originally planned.
So what mistakes have you made? Share your little secret with us in the comments below. Do not forget to share this article if you liked it.