All fats are bad, carbohydrates are bad and you can eat too much protein. These are some of the diet tips you get to read every day. Are these tips all correct?
With so much conflicting nutrition information out there, it’s easy for people to fall into unhealthy eating habits without even realising it, especially when it comes to losing weight.
There are some of these tips you actually need to ditch to live healthier.
1. Not eating enough fat
Fat is often said to be bad for health but it isn’t. On the contrary, fat is an important macronutrient that will help you feel full, give you much-needed nutrients, and could even lower bad cholesterol. Stick to healthy monounsaturated fats, like the ones found in olive oil, almonds, peanut butter and avocados.
2. Not eating enough carbohydrates
Carbs have been demonized as the culprit behind weight gain, with low-carb diets being all the rage. While it’s true that refined carbohydrates such as sugar, white pasta, and white bread can spike blood sugar and lead to weight gain, complex carbohydrates can actually help you lose weight and have fiber which keeps you full and gives you lasting energy.
3. Eating too much protein
Protein is an essential macronutrient for weight loss but proteins still have calories so eating too much of it can contribute to body fat.
4. Cutting out entire food groups
Fad diets encourage people to cut out entire food groups but they have a problem, they are too restrictive and the tendency for those who follow them to get bored and lose motivation is high. Also, eliminating major food groups can lead to some nutrient deficiencies, such as not enough fiber, protein, or calcium.
5. Being too restrictive
Some people assume if cutting calories leads to weight loss, then a drastic calorie deficit must mean faster results but this is not so. Severe low-calorie diets rather than cause weight loss, trigger the release of the stress hormone cortisol, signaling the body to store fat, especially in your abdomen.
6. Eating too much after a workout
A regular exercise regimen is an essential part of any weight-loss program, but it doesn’t give you license to binge on whatever you want after you finish. If you must refuel, stick to the healthy options.
7. Eating diet foods.
Low-fat, gluten-free, sugar-free. Sounds familiar? Be wary of foods with these labels as they could be potentially bad for your waistline in spite those labels. Most of these foods are highly processed and contain questionable ingredients. It’s best to stick to natural, whole foods.
8. Treating all calories the same
Counting calories can be an effective way to lose weight, but not all calories are created equal. A study published in JAMA found that people who ate a high-fat diet lost more weight than those who ate the same calories but on a low-fat diet, which points to not all calories being the same.
9. Not eating in moderation
Healthy foods also have calories and can also lead to weight gain. Avocados, hummus, peanut butter and bananas are calorie-dense and can cause weight gain if you’re not too careful. Enjoy these foods, but be sure to stick to a serving size.
10. Drinking your calories
Watching every morsel of food that goes in your mouth is one thing, but what about what you’re sipping on? Even seemingly healthy beverages can be the source of unwanted calories. To stay on track, it’s best to sip on water and unsweetened green tea. And be sure to avoid any of the unhealthiest drinks on the planet while you’re at it!
