Does it seem like no matter how hard you try, you still are not shedding the pounds to reveal that trim, lean muscular body underneath? Well, perhaps you are unknowingly making mistakes that are hindering your ability to get the body you have always wanted? Correct these four common diet mistakes, and you’ll start seeing better results in no time.
Mistake #1 – Overeating On Healthy Fats
Unfortunately, even if the food is healthy, it still comes with calories. High fat foods like coconut, avocado and nuts do offer up a source of healthy fats, but they also come with a whopping amount of calories too! Fat provides 9 calories per gram. Measure all the food you eat to ensure you keep within your set calorie range. Stick to about ¼ of avocado, 1 oz of nuts or 1 tbsp of nut butter and 1 tbsp of any oil including coconut, olive or flax. Limit your fat to no more than 20% to 30% of your total diet.
Mistake #2 – All Smoothies Are Good For You
Be careful of hidden calories in your smoothie. If you are buying a post-workout smoothie from the shake shop at your gym or grabbing a shake from a juice shop at the fast food court, be sure to ask for the ingredients and the calorie counts. Most made-to-order shakes use pre-made fruit mixes and juices that are loaded in sugar, and this gets added to a low fat yogurt or frozen yogurt that has a nutritional value similar to ice cream. Order low fat, low sugar smoothies, or make your own with fresh ingredients like berries, spinach or kale, unsweetened almond or coconut milk, along with your choice of protein powder.
Mistake #3 – Relying On Water To Keep You Full Between Meals
Drinking sufficient water is essential for good health. Not only is thirst often confused for hunger, staying hydrated is important for digestion and nutrient transport. However, relying on water to deal with hunger between meals isn’t a reliable long-term nutrition strategy. If you are regularly hungry between meals, consider adding more fiber to your diet rather than just downing water. Water and liquid in general don’t have the same satiating power that food has. Daily intake of fiber should be a minimum of 25 g per day—eat whole grains and plenty of green vegetables.
Mistake #4 – Lower Calorie Diets Equal Faster Results
Ultra low calorie diets can cause fast weight loss, but it won’t be sustainable for too long. Eating less than 1200-1500 calories per day (depending on activity level) can result in low blood glucose levels, extreme cravings for sugar and food in general. You might be able to stick to it for a while and lose some weight, but chances are you will end up giving into old habits simply because you are not satisfied and your body is starved! Avoid diet yo-yo’s and eat the right amount of calories for your metabolism, body weight and activity level. Eat a diet that provides a balance of low glycemic carbs, lean proteins and healthy fats.