5 common diet mistakes that experts are tired of making

If you’re having a hard time sticking to New Year’s resolutions, especially when it comes to food and diet, you’re not alone. A Study 2020 reported that less than half of people who set avoidance-related goals (eliminating sugar, cutting carbs, etc.) succeed. Having too much of a diet does not help Myths spread on social mediawhich can cause misinformation, unwanted results, and eating disorders.

Instead of trying a viral diet that’s almost certainly doomed to fail, why not listen to people who know their stuff? To find out what nutritional mistakes nutritionists are tired of seeing, we spoke to them to find out more about what you should do instead.

1. Fear of carbohydrates

Registered dietitian Amy Davis He says carbs are often the enemy. She points to keto and carnivore diets as just some plans that focus on cutting carbs. Fear of carbohydrates is wrong, says Davis. “We need carbohydrates! They’re our body’s main source of fuel, and they don’t inherently make you gain weight like many people think they do.”

Instead of cutting out carbs as a diet plan, Davis says people can “choose whatever they want.” High fiber, whole food Carbohydrates.”

Francesca AlfanoA registered dietitian agrees. “Complex carbohydrates like sweet potatoes, quinoa, and whole grains provide the energy and nutrients your body needs — especially fiber and B vitamins. They’re essential when you’re focused on your health, especially for women,” she adds.

If you need more reasons to stop being afraid of carbs, consider what Mayo Clinic I must say. The healthcare giant notes that low-carb diets may lead to more weight loss in the short term, but after about 12 to 24 months, results may not last. The medical center also notes that while refined carbohydrates like table sugar may spike blood sugar, complex carbohydrates found in vegetables and beans are less likely to do so.

2. Eliminate all sweets

You don’t have to skip all sweets to maintain a healthy eating lifestyle. “It’s well-documented that eating too much added sugar has negative health effects, but an all-or-nothing mentality is usually counterproductive,” says Davis. Not only is it difficult to maintain avoidance-based goals, but it may also be possible to go through sugar withdrawal initially It leads to binge eating behaviour.

the American Heart Association It recommends that men should consume no more than 36 grams of sugar per day, while women should consume no more than 25 grams per day. For reference, one slice of New York’s famous Junior Cheesecake is It is estimated to contain 22 grams of sugar For every meal. Although it’s wise to avoid a rich dessert with every dinner, you don’t have to feel guilty about the occasional indulgence.

Davis also points out that you can find “natural, unrefined sweeteners to satisfy your sweet tooth.” She recommends Medjool dates because they “offer a sweet caramel flavor and nutrients like fiber, magnesium and potassium.” If you bake at home, you can also try substituting traditional bread Refined sugar with substitutes Such as turbinado sugar or muscovado sugar.

3. Obsession with intermittent fasting

Intermittent fasting is an eating pattern that involves cycling through periods of eating and fasting. the Cleveland Clinic He says this way of eating may have many benefits. It can reduce inflammation, improve blood sugar, and improve sleep quality. However, there are reasons to be careful before starting this type of system.

The Cleveland Clinic says some potential side effects of intermittent fasting include irritability, low energy, and sensitivity to temperature.

Alfano also warns that “intermittent fasting is everywhere right now, but it’s not always the best option — especially for women who are trying to get pregnant or balance their hormones.” Skipping meals for long periods of time can “increase stress hormones like cortisol, affect ovulation and disrupt your menstrual cycle,” she says.

If you use Intermittent fasting as a weight loss toolAlfano recommends focusing on getting balanced meals and prioritizing both sleep and stress management. Do not fast for longer than your healthcare provider recommends. If you start to feel tired or stressed, this type of eating may not be right for you. In this case, Alfano advises, “try to eat regular, balanced meals to keep your blood sugar stable and help your hormones stay on track.”

4. Relying on protein shakes and nutritional supplements

Many protein shakes are advertised as meal replacements. While recovery shakes can help you get that much-needed energy boost after a workout, they’re not very helpful when it comes to getting vitamins and minerals.

“Protein shakes can be helpful in a pinch, but overusing them may mean you’re missing out on real, nutrient-packed foods,” Alfano points out. Unless you carefully read each label, there are likely ingredients lurking in your protein shake that you don’t know about. According to Alfano, “Many store-bought shakes are full of artificial sweeteners and fillers that may upset your gut or disrupt your hormones.”

It’s worth noting that as well The FDA does not analyze or test Contents of nutritional supplements before they are put on the market. As a result, determining the actual effectiveness of everything from vitamin supplement tablets to… Protein powders Tremors can be difficult.

Better approach? Alfano says she recommends people “focus on whole food protein sources like eggs, lentils, nuts, seeds, and high-quality meat or fish to get what your body really needs. Eating foods in their whole forms allows your body to maximize nutrient absorption.”

5. Stick to a very strict eating plan

According to Davis, any inflexible diet will likely not produce long-term results. “Although following a strict diet may give you short-term results, it is usually not sustainable in the long term and leads to weight regain and negatively impacts your relationship with food,” she explains.

If your eating plan is too strict, it may be classified as disordered. National Eating Disorders Association (NEDA) Describes disordered eating As a “collection of problematic eating behaviors and distorted attitudes toward food, weight, shape, and appearance.” NEDA says behaviors that indicate an eating disorder may include dieting, skipping meals, fasting, restricting food intake or eliminating certain foods or food groups.

Instead of adhering to a strict idea of ​​what you can and can’t eat, Davis advises “focusing on creating healthy, sustainable habits like eating 4-5 servings of fruits and vegetables a day, regular movement you enjoy and getting enough protein in the morning.” Meals.”

Bottom line

Time and time again, the experts we spoke to said the best way to eat better is to focus on simple habits like eating more whole foods. Be wary of any over-the-counter product that promises amazing results. Don’t worry about what is considered “good” or “bad” food so much that you lose sight of maintaining a balanced diet. Any “all or nothing” diet is unlikely to be sustainable or help you achieve long-term results. When in doubt, always consult your healthcare provider about the right changes to your diet.