5 common diet errors that may affect your goals, according to experts

A healthy lifestyle benefits from consistency. But it is difficult to be consistent when you are always worried about eating very few calories or perhaps a lot. If you are struggling, you are not alone. A 2020 studies I mentioned that less than half of the people who set goals related to (eliminating sugar, carbohydrates, etc.) are successful. This does not help in the presence of a lot of diet Myths revolving on social mediaWhich can cause wrong information, unwanted results and turbulent eating.

Instead of trying the direction of a viral diet, it is certain that it is failed, why don’t you listen to the people who know their purposes? To find out any errors in the diet that food experts are tired of seeing, we talked to them to learn more about what you should do instead.

1. The fear of carbohydrates

Registered dietitian Amy Davis Carbohydrates are often made to be the enemy. It refers to Keto and Carlivore diets as just some plans that focus on carbohydrates. Davis says that fear of carbohydrates is wrong, however, explains, “We need carbohydrates! It is the main source of fuel for our bodies, and it does not make you by nature increases weight as many believe.”

Instead of getting rid of carbohydrates as a dietary plan, Davis says people say High fibers, full food Carbohydrates. So, focus on the minimal processed foods when you plan to eat healthy food.

Francesca AlfanoThe accredited dietitian agrees. She adds: “Complex carbohydrates such as sweet potatoes, quinoa and whole grains provide the energy and nutrients your body needs – especially fiber vitamins and B. This is necessary when focusing on your health, especially for women.”

If you need more reasons to stop fear of carbohydrates, think about what May clinic He should say. A health care giant notes that low-carb meals may lead to short-term weight loss in the short term, but after about 12-24 months, the results may not be obligated. The medical center also notes that although repeated carbohydrates such as table sugar may raise blood sugar, the most complex carbohydrates found in vegetables and beans are unlikely to do so – taking advantage of not adding a lot of calories to your meal plan.

2. Eliminate all sweets

You don’t have to skip every sweet treatment to keep a healthy eating lifestyle. “It is well documented that a lot of sugar added has negative health effects, but minds or nothing we do not come in terms of opposite results,” says Davis. Not only is it difficult to keep the targets based on avoiding me Eating behaviors.

the American Heart Association It is recommended that men consume more than 36 grams of sugar per day, while women should consume more than 25 grams per day. To return to it, one piece of the famous cheese pie in New York It is estimated at 22 grams of sugar For each meal. Although you will be wise to avoid a rich candy with every dinner, you should not feel guilty because of the accidental indulge.

Davis also indicates that you can find “uncomfortable natural sweeteners to satisfy your sweet teeth.” It recommends medjool dates because it “provides caramel flavor and sweet nutrients such as fiber, magnesium and potassium.” If you are baking at home, you can also try to switch traditional Refined sugar with alternatives Turbine such as sugar or sugar.

3. To become obsessed with intermittent fasting

Intermittent fasting is an eating pattern that includes cycling through periods of eating and fasting. the Cleveland clinic He says this eating method may have several benefits. It can reduce inflammation, improve blood sugar and improve sleep quality. However, there are reasons for caution before you start this type of system.

The Cleveland Clinic says that some possible side effects of intermittent fasting include irritation, low energy and temperature sensitivity.

Alfano also warns, “interrupted fasting is everywhere at the present time, but it is not always the best option – especially for women who try to imagine their hormones or balance.” She says that bypassing meals for long periods of time can “raise stress hormones such as cortisol, chaos with ovulation and disrupting menstrual cycles.”

If you use Intermittent fasting as a tool for weight lossAlfano recommends that it focus on obtaining balanced meals and giving priority to sleeping and stressing. Do not fast for a longer period than recommended by the healthcare provider. If you start feeling tired or stress, this type of eating may not be for you. In this case, Alfano recommends that “you try to eat regular and balanced meals to maintain stable blood sugar and help your hormones stay on the right path.”

4. Dependence on protein vibrations and nutritional supplements

Many protein vibrations are announced as a substitute for the meal. Although the recovery vibration can help you get an energy boost that is needed after exercise, it is not very useful when it comes to obtaining vitamins and minerals.

Alfano notes, “Protecting can be useful in a pinch, but excessive use may mean that you are missing on real foods full of nutrients.” Unless you read a document for each poster, there are likely to be ingredients for lurking in your protein that you do not know. According to Alvano, “many tremors purchased from stores are full of artificial sweeteners and filling that may disturb your intestine or disrupt your hormones.”

It should also be noted Food and Drug Administration does not analyze or test The contents of nutritional supplements before going to the market. As a result, determining the actual effectiveness of everything from the additional vitamin tablets to Protein powders It can be difficult tremors.

Better approach? Alfano says it recommends that people focus on full food protein sources such as eggs, lentils, nuts, seeds, meat or high -quality fish to get what your body really needs. Eating foods in full forms allows increased nutrient absorption. “

5. Adhere to the very strict eating plan

According to Davis, no flexible eating system will most likely lead to long -term results. “Although following a strict diet may give you short -term results, it is not usually sustainable in the long run and leads to weight restoration and negatively affects your relationship with food,” she explains.

If your eating plan is very strict, it can be classified as turbulent. The National Eating Disorders Association (NEDA) It describes turbulent food As “a group of problematic eating behaviors and distorted situations towards food, weight, shape and appearance.” NEDA says the behaviors that disturbed eating may include a diet, skipping, fasting, restricting food eating, or eliminating foods or food groups.

Instead of adhering to a strict idea about what you can eat and what you cannot eat, Davis advises, “focusing on creating healthy and sustainable habits such as eating 4-5 shares of fruits and vegetables per day, and regular movement you enjoy and get enough protein in meals.”

The bottom line

Over and over again, the experts we talked to said that the best way to eat better is to focus on simple habits such as eating more whole foods. Be careful of any prescription product that is the results of the miracle. And do not feel very anxious about what is qualified as a “good” or “bad” food to the point that you lose sight of maintaining a balanced diet. It is unlikely that any diet is nothing or nothing sustainable or helps you achieve long -term results. When you are in doubt, always consult a healthcare provider about the correct changes in your diet.