Obesity is an epidemic, and we all want to escape it. So, if you have put on a few unwanted pounds, the urge to immediately lose them can sometimes cause you to make mistakes. In our over-zealousness and because of all the misinformation 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 stop you from making mistakes at the dinner table, Apegeo has listed some of the most common diet mistakes. You could be guilty of committing some of these too!
1. Thinking that all calories are equal
All calories are not equal, there are good ones and there are bad ones. The calories that you ingest when eating vegetables are good, while the calories you ingest when you eat a large burger are bad. This is because the amount of insulin released by the body depends more on the type of calories you are consuming, than on the amount of calories you are consuming.
2. Choosing only low-fat or diet food
Processed, low-fat, or “diet” foods are often considered to be the ideal choice when it comes to losing weight, but that might not always be true. Many of these so-called healthy foods are often loaded with sugar to improve their taste.
Therefore, instead of keeping you full, low-fat foods are more likely to make you hungrier, and you might end up actually eating even more. It is healthier to choose a combination of nutritious, minimally processed food products instead.
3. Not eating enough protein
Protein is the single most important nutrient if you are aiming for weight loss. A high protein diet improves metabolism, reduces the appetite, and positively impacts several weight-regulating hormones. It also helps protect muscle mass during weight loss. A study found that a diet containing about 0.6–0.8 grams of protein per lb, may help with appetite control, and improve your body’s composition.
4. Lacking fiber in your diet
Adding enough fiber to your meal can help reduce your appetite by filling you up. Fiber also helps with weight loss by making the body absorb fewer calories from other foods. Studies show that doubling your daily fiber intake can result in up to 130 fewer calories being absorbed. You can add fiber to your food by making little changes to your diet like switching to brown whole grain bread, instead of normal white bread.
5. Eating too often, even if you are not hungry
We are often advised to eat small portions and at multiple times during the day, if we want to lose weight, rather than have big meals 3 times a day. However, this is not true. Eating when you’re hungry and only when you’re hungry is the key to losing weight. This is because eating too often, even if you eat less, can unknowingly lead to too many calories being consumed over the course of the day.