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5 Diet Sins
27 Jan' 21

5 Diet Sins

 

 

You've read all the books, purchased all the necessary supplements, and are familiar with the buzzwords to look for on food labels. You're confident that your nutrition report card should be packed with straight A's by all accounts.But, before you start pinning gold stars on your refrigerator door, keep in mind that most of us believe we are eating much better than we are, according to nutrition experts. 

"It's easy to fall for some common dietary myths — myths and half-truths that lead to us making far fewer healthy food choices than we know."


The first mistake is to believe that your options are better

It's easy to imagine your food choices are healthier than they are, from fruit juices to canned vegetable soup, breakfast muffins to seven-grain bread. "When a label reads "Seven-Grain Bread," it seems healthy, right? However, unless the label also mentions "whole grains," it isn't necessarily the healthiest bread option." Similarly, many people believe that eating a can of vegetable soup is as nutritious as eating a plate of vegetables, despite the fact that many people are unaware of how few vegetables are contained in the can and how much of the nutrients are lost during processing.

Another typical blunder is using fruit juice instead of entire fruits.

"Is it true that fruit drinks are healthier than soda? Yes. However, they are concentrated sources of sugar that don't provide nearly the same level of nutrients as whole fruits," and "you won't feel the same sense of fullness from a glass of juice as you will from a piece of fruit if you're trying to lose weight." Instead, you'll consume a large number of calories while still feeling hungry." 


The solution: Eat full, fresh, and unadulterated meals whenever feasible. You're likely to acquire a well-balanced collection of nutrients even if you eat them in little amounts.When buying packaged goods, spend a lot of time reading labels and selecting items as you would when choosing a shower gel or shampoo.

"Don't just assume a product is healthy — check the labels, especially if it's in the health food area of the shop."

 

Read more Consume your fruits in the proper manner


The second error is being unsure about carbs

Many Americans are removing carbohydrates from their meals in record "grams" due to a national infatuation with low-carb diets. But there's something you should know before you start rebuilding your unique dietary pyramid."There are some carbs that are very, very excellent and some carbs that are not so good", "but your brain and body need some carbohydrates every day." Furthermore, because complex carbs (those high in whole grains and fiber) make you feel fuller for longer, they help you eat less and lose more weight.However, cutting out this key food category isn't our only carbohydrate-related blunder. The assumption that all no-carb or low-carb foods are good, or that you may eat them in any amount, is also problematic, according to a dietitian. People have come to believe that if a meal has few carbs, they can eat as much as they want and not gain weight, similar to the low-fat diet craze, where everyone assumed that if a meal had no fat, it had no calories. 


That is simply not the case. "If you eat enough of anything, you'll acquire weight."


The solution: According to nutritionists, you should never eliminate any food group from your diet, including carbohydrates.

It's also crucial to understand which carbohydrates provide the most nutritious bang for your budget. 

"When you eat carbohydrates like fresh fruits and veggies and entire grains, it's far more difficult to go off the rails. 


The third blunder is overeating. 

Overestimating how much food your body requires is one of the most common mistakes, experts say, whether you're eating low-fat, low-carb, or even healthy, nutritionally balanced foods."Many individuals assume they should be filled after a meal, not just content." "Many of us, have lost touch with the feeling of being full."People also feel that if all of the food on their plate adheres to their current diet's standards — such as low-carb or low-fat — they may eat larger portions, which is obviously not the case." 

 

The solution :The key is to keep a close eye on portion sizes. At first, weigh and measure standard portions to get a sense of what the amounts should be. "Never use restaurant portions as a guide — they super-size everything."


Not eating enough — or frequently enough is mistake number four 

While overeating and undereating may appear to be opposites in terms of nutrition, they are linked."If you don't eat at regular intervals throughout the day, you run the danger of upsetting your blood sugar and insulin levels, which can lead to fat storage and a slowed metabolism, both of which can lead to weight gain."

 

The solution: The idea is to eat something every four hours and never go "starving" between meals.


Excluding exercise is mistake number five  

While most people think nutrition is only about food, it's also about how your body processes it, which is where regular exercise comes in. "You cannot sustain a high enough metabolic rate to burn your food efficiently without appropriate activity." "You can't get that from a pill, and you can't get it from eating alone. The only way to do that is through exercise." 


Read more But im not in the mood to workout


The solution: Incorporate exercise into your daily routine. Don't be discouraged if you can't accomplish it at the same time each day. If you skip your morning routine, don't wait until the next day to make up for it by doing twice as much. Instead, try to get some exercise in every day, even if it's just a little bit.

 

For expert advice on diet and nutrition click here 

 

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