Nutrition is a big word that plays significant role in everyone’s health. Everyone wants to be healthy, but not all understands about the right nutrition. In fact, many people seem to be committing the common nutrition mistakes.
1. Insufficient intake of protein
Protein is the most important nutrients helpful in losing weight. That’s why you must follow a healthy diet that is rich in protein. Studies revealed that protein suppresses appetite and at the same time increases the metabolic rate (1).
Adequate intake of protein can also reduce cravings and prevent late-night snacking. Thus, to obtain permanent result of losing weight, the best thing to do is to increase your protein intake.
2. More carbs intake
More carbs intake can hinder your goal to lose weight. If you want to lose extra pounds, the best thing to do is to follow a low-carb diet. Low-carb intake won’t only do well for losing weight, but also for your health. However, if low-carb diet isn’t your taste, you can include high quality and fiber-rich carbohydrates in your diet.
3. War on fat
This is one of the biggest mistakes many people did in their quest to lose weight. Taking low-fat diet is not for everyone, but it may work best for healthy people. But, it’s not recommended for obese people, and those with type 2 diabetes and metabolic syndrome.
In addition, low-fat diets can also raise LDL particles and triglycerides while decreasing the HDL. Thus, you need to be extra careful in following low-fat diet to lose weight.
4. Drinking fruit juices
Fruit juices are deemed to be healthy as they come from fruits. But, some fruit juices aren’t healthy especially if used as flavorings. Thus, to ensure that you’re getting the real nutrients, then you should eat whole fruits as they contain less sugar, but rich in fiber.
Keep in mind that commercial fruit juices are filled with artificial sweeteners that won’t help in losing weight and for general health.
5. Not eating real food
To achieve good health, you must eat real foods. But, many people tend to miss real food. Eating healthy need not be complicated and expensive. All you need is to eat real and unprocessed foods. Avoid consuming foods manufactured in factories as they contain preservatives and other additives that aren’t healthy at all.
6. Eating 5-6 times a day
Many people think that eating several small meals a day can help in getting the right nutrition and losing weight. Eating can boost the metabolic rate, but what matters are the food you eat and not the number of meals you have eaten.
Thus, instead of eating many times a day, you should focus on the kind of food you eat and the nutrients you get from the food. There are many metabolism boosting foods which you can add your food list. Remember that your body has the capability to handle short periods of fasting.
7. Not eating the egg yolks
Eggs are nutritious as they are filled with all the necessary nutrients that your body needs. But, many people don’t eat the egg yolk knowing that it is high in cholesterol. The truth is, egg yolk has the higher nutrients and the whole egg is loaded with healthy fats, high quality protein, antioxidants, vitamins and minerals.
Indeed, eggs are the friendliest foods that you can eat if you want to lose weight. Eggs are high in choline that is best for your brain as well as powerful antioxidants like zeaxanthin and lutein.
8. Extreme focus on calories
Another biggest mistake in terms of nutrition is focusing on calories. Different foods have different calorie content. Likewise, each individual can burn calories differently. Protein calories have different effect as compared to fat and carb calories. Likewise, calories from different foods show varying effects in terms of fullness or satiety.
9. Using processed vegetable oils instead of natural fats
Many health problems are caused by consuming old foods that aren’t healthy. You must avoid using margarine as it contains chemicals that can increase the risk of heart disease. However, according to the mainstream nutrition organizations, we’re still allowed to use vegetable oil but in minimal amount.
10. Being too “health conscious”
It’s essential to be health conscious, but many health conscious people rely solely on the label or packaging of the “health foods” that they buy. Most of the time, foods that are labeled healthy are not healthy at all. With this, it’s important to check the ingredients of the product before buying it.
Knowing the misinformation about nutrition can help in avoiding committing the same mistakes over and over.