A healthy diet is an important aspect of maintaining an active lifestyle. You can follow all suggested exercise routines and still not fulfill all your nutrition requirements. Some common diet blunders might sabotage the fitness gains you want to or might have achieved with your workout routine.
If you are just starting your fitness journey and want to make the most of it, you need to avoid the most common mistakes people make when it comes to eating the right kind of food.
8 Common Diet Mistakes to Avoid
1) Depending on fruits for weight loss
Fruits are nutritious, but they are also high in carbohydrates and sugar. If you're serious about losing weight, you should limit your consumption of fruits. Thinking you're doing good by eating a bowl of fruit for breakfast is setting yourself up for hunger, irritability, and a sugar crash similar to that of a candy bar.
But there's no need to give up fruit completely. Combine fruit with protein and fat (such as 2% plain Greek yoghurt) for a filling meal that will keep you energized all morning.
2) Not eating before a workout
Having the correct nourishment can help you get more out of your workout. Carbohydrates, protein, and a small amount of fat should be present in a proper pre-workout meal. You don't want a large lunch before a workout, but a well-balanced small snack will supply your body's energy and muscle-building nutrients. Eat a small snack or a light meal 30 to 90 minutes before exercising.
3) Eating back all the calories you just burned
It's tempting to assume your 30-minute weight lifting exercise "earned" you that chocolate cake, but the sad truth is that working out burns considerably fewer calories than most of us would like to believe.
If your workout lasts 60 minutes or less, a basic healthy diet will cover your energy needs, so you won't need any more calories than you would on a typical day. If you exercise over an hour, incorporate a 200-300 calorie snack into your diets, such as fruit with yoghurt or a 1/2 nut butter sandwich with carrots.
4) Inadequate fibre intake
A low fibre diet may harm your weight loss efforts and overall health. According to research, viscous fibre, a soluble fibre, reduces appetite by generating a gel that stores water. This gel makes you feel full by moving slowly through your digestive tract.
However, even without a calorie-restricted diet, a review of multiple studies indicated that viscous fibre lowered weight and waist circumference. While research is still ongoing, it appears to interact with gut microorganisms, creating hormones that help you feel full. It may also help with digestion and lessen the risk of some chronic diseases. Consider incorporating fibre rich foods into your diet.
5) Skipping meals
If it's just a straightforward calculation of calories in minus calories out, skipping meals should help you lose weight. However, the equation is far from straightforward. Skipping breakfast or any meal sets you up for binge eating later in the day and in the days ahead.
At least three times a day, aim for a good balance of protein, carbs, and fat. It is well known that those who miss meals and snacks or go long periods without eating will nearly invariably overeat later in the day or week. Create a diet that suits you, whether it's three balanced meals and two little snacks each day or five to six mini-meals every few hours.
6) Relying on energy bars or meal-replacement beverages
Whole foods that have not been processed have no replacements. The great array of phytonutrients and fibre found in real fruits, veggies, and whole grains is essential for your body. Nature provides more diversity than any "meal replacement" bars or drinks.
Use convenience meals as needed, but make it a habit to consume real food regularly. Instead of eating dried fruits and nuts in energy bars, make your trail mix with dried fruits and nuts.
7) Too much protein and not enough carbohydrates
Don't try to replace your potatao intake with poultry! Although you may enjoy your low-carb diet, carbs are required for an effective workout. Give your body some carbs before your workout, and make your snack carbohydrate-based, like trail mix, for endurance events like long walks, marathons, and bike rides.
You can still enjoy low-carb dishes, but if you've done a strong endurance workout, don't be afraid to eat a potato or some higher-carb vegetables.
8) Drinking insufficient water
You must drink water if you are thirsty, whether during activity or during the day. Carrying a water bottle or wearing a hydration pack while exercising helps. While you certainly know to drink more when it's hot outside, you're equally at risk in cooler weather.
You may need to take a sports drink to replace lost salts if you exercise for more than an hour and lost a lot of water via sweat. Otherwise, plain water is the preferred beverage.
The more people you ask, the more opinions you will get on diet tips. Everyone will tell you something different. Only believe the proven facts and don't fall for misinformation because you could be doing more harm to your body than you know. If you want to get some simple diet tips for weight loss, check out this article.
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