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Nutrition is a critical part of health and development. Better nutrition is related to improved infant, child and maternal health, stronger immune systems, safer pregnancy and childbirth, lower risk of non-communicable diseases (such as diabetes and cardiovascular disease), and longevity.
We all wish to avoid the obesity pandemic. If you’ve gained a few pounds, the need to remove them quickly might lead to blunders. In our overzealousness and because of all the disinformation on the internet, we may accidentally do the incorrect workouts or eat the wrong stuff.
Here is the list of typical diet blunders to help you avoid them. You may have done some of them.
1. Thinking That All Calories Are Equal
Not all calories are the same. There are good calories and bad calories. When you eat vegetables, the calories you take in are good, but when you eat a big burger, the calories you take in are bad. This is because the amount of insulin your body makes is more affected by the kinds of calories you eat than by how many calories you eat.
2. Choosing Only Low-Fat Or Diet Food
People often think processed, low-fat, or “diet” foods are the best way to lose weight, but that might not always be the case. Many of these “healthy” foods are usually full of sugar to make them taste better.
So, low-fat foods are less likely to keep you full and more likely to make you hungry, so you might end up eating even more. Instead, choosing a mix of healthy foods that have been processed as little as possible is better.
3. Not Eating Enough Protein
If your goal is to lose weight, protein is the most critical nutrient. A high-protein diet speeds up the metabolism, decrease hunger, and affects several hormones that control weight in a good way. It also helps keep muscle mass while you lose weight. A study found that eating about 0.6–0.8 grams of protein per pound of body weight may help you control your hunger and change how your body looks.
4. Lacking Fiber In Your Diet
By making you feel full, adding enough fiber to your meal can help you eat less. Fiber also helps you lose weight by making your body take in less energy from other foods. Studies show that if you double the amount of fiber you eat daily, you can absorb up to 130 fewer calories. You can eat more fiber by making minor changes to your diet, like switching from white bread to brown whole grain bread.
5. Eating Too Often, Even If You Are Not Hungry
If we want to lose weight, we are often told to eat small amounts of food more often throughout the day instead of 3 big meals. But this is not the case. The best way to lose weight is to eat when you’re hungry and only when you’re hungry. This is because eating too often, even if you eat less, can cause you to eat too many calories in a day unknowingly.
6. Following Advice About Never Skipping Breakfast
Another piece of advice we often hear is that we should never skip breakfast, even if we’re not hungry. This advice isn’t quite right. A study found that people who didn’t eat breakfast ate more calories at lunch than those who did. But when the calories they ate for the whole day were added up, they had consumed an average of 408 fewer calories.
7. Drinking Packaged Fruit Juice
Most people who want to lose weight stop drinking soft drinks and other drinks with added sugar. But they often forget about fruit juices that come in a bottle. Even 100 percent fruit juice has enough sugar to mess up your plans to lose weight. For instance, 12 ounces of fruit juice that hasn’t been sweetened may have about 36 grams of sugar. That’s more than what’s in a 12-ounce soda.
8. Not Eating Whole, Single-Ingredient Food
High-processed foods are the leading cause of weight gain. Studies show that processed foods are a big reason for so many overweight people today. If you care about your health, the best thing to do is choose whole foods, which are hard to overeat because they have their limits.
9. Eating A Lot And Not Including Fresh Fruits In Your Diet
Lastly, eating too much and not getting enough fresh fruits can also keep you from losing weight. Watermelons, pears, apples, and grapefruit are the best fruits for weight loss.
When you go shopping for food, you should only buy things you know you can eat right away. If you have too much food in your fridge, you might eat more than you had planned.
