Obesity and weight gain are among the biggest health problems in the USA and the world.These are the main triggers that lead ultimately to cardiovascular disease as well as diseases like diabetes and ultimately organ failure.All of this because no one likes to compromise with the better taste associated with unhealthy food.Obesity is now an epidemic and everyone wants to escape from it and escape you can provided you commit yourself to a healthy eating and exercise plan.The biggest problem is that those who want to lose weight often make dietary mistakes because of over zealousness and misinformation randomly spread across the internet.
Here are 10 pieces of advice that lists the most common diet mistakes that people make and which you could be making too.
1. You pay attention to wrong advice
You may have seen those slide shows on the internet showing you why you may be worrying about your processed food. You will see a portion of burgers and pizza alongside veggies and maybe some lean chicken breast and the caption showing the same amount of calories.
Close that right away or comment in the worst way possible because that is one of the most dangerous pieces of advice being given on the internet nowadays.
2. Thinking that all calories are equal
So what if they contain the same calories, what about the substances and ingredients in them. All calories are not equal. There are good calories and there are bad calories. You can’t compare veggies with a serving of lean chicken breast with a burger containing processed meat just because they contain the same amount of calories. The amount of insulin released by your body depends on the type of calories you consume rather than the amount of calories you consume. Moreover, such foods are high in unhealthy substances, chemicals and free radicals that are the leading causes of diseases like cancer.
3. Choosing only low-fat or diet food
One of the common trends today due to lack of time in cooking is choosing processed diet foods like low fat processed food. They are promoted for weight loss but many of these so-called healthy foods are loaded with sugars or artificial sugars for enhancing taste.
4. Low fat processed foods won’t satiate you
Low-fat foods don’t really satiate you, instead they might make you hungrier and you will only start eating more. It is wiser and healthier to avoid processed foods and choose healthy combos of nutritious wholesome food that will provide you with more nutrients and keep your weight down.
5. Not eating enough protein
Protein is vital for the body but yet many of us when opting for a healthy diet get very little of it.It is an important nutrient when you want to lose weight. A diet with the desired amount of protein improves your metabolic activity to burn more fat. It also reduces you’re appetite and has a positive impact on hormones that regulate weight helping them work more efficiently.
Studies have also found that a diet consisting of 0.6 -0.8 grams of protein per pound may regulate appetite control and improve the composition of our body. However, when consuming a high protein, make sure you drink enough of water to maintain kidney health as excess protein can be harsh on the kidneys.
6. Lacking fiber in your diet
Fiber should be eaten regularly as it can help you reduce weight and keep you satiated.Fiber improves your weight loss efforts because your body absorbs fewer calories.You can increase your fiber intake through whole grain brown bread rather than white bread which is higher on the glycemic index.Similarly, go for brown rice instead of white rice.
Consume foods like steel-cut oats and quinoa excellent for weight loss.
7. Eating too often, even if you are not hungry
There are various dietary advice that advocates eating small portions several times of the day to lose weight instead of 3 large meals.This is not true at all because eating only when you are hungry is the key to losing weight.
Eating too often even if it is a lesser quantity can actually lead to an increase in calories without you even knowing and this obviously is going to make
8. Following the advice about never skipping breakfast
This is too often repeated in every health forum that you should never skip breakfast.We do this without even paying attention to our appetite and eat a big breakfast even if we don’t feel like it. According to a study of people who skipped breakfast it was found that they consumed more calories at lunch but overall they consumed 408 calories fewer in the entire
9. Drinking packaged fruit juice
The biggest mistake that many people make is drinking packaged fruit juice thinking it to be healthy, it certainly isn’t. Those who aim to lose weight may avoid carbonated sodas and sweetened drinks’ but turn to packaged fruit juice which is equally harmful because of the sugar content.
12 ounces of unsweetened fruit juice will contain 36 grams of sugar which is more than 12 ounces of soda.
10. Eat more fresh fruit instead of fruit juice
It would be better to consume fresh fruit that will provide your body with loads of fiber, electrolytes, vitamins and minerals.Moreover, fresh fruits are packed with antioxidants that protect the body against damage by free radicals which are substances that cause cell damages and increase the risk of disease.
The best fruits that can help you with weight loss are pears, apples, watermelons, and grapefruit.