A healthy lifestyle benefits from consistency. However, it is difficult to stay consistent when you are always worried about eating too few calories or possibly too many. If you are struggling, you are not alone. one 2020 Research Less than half of those who set goals related to avoidance succeeded, the report said. Too much diet will not help Myths spin on social mediawhich can lead to misinformation, undesired results and dietary confusion.
Rather than trying a viral dieting trend that is almost certainly going to fail, not object to people who know their own things? To find out which dietary errors nutrition experts are tired of looking at it, we talk to them to understand what you should do.
1. Worry about carbohydrates
Registered nutritionist Amy Davis Say carbohydrates often become enemies. She points to the keto and carnivore diet, just some plans that focus on cutting carbohydrates. Davis said it was a mistake to worry about carbs, but, he explained: “We need carbs! They are the main fuel source for our bodies, and they don’t essentially trust your weight like many people do.”
Davis says people can choose “choose” High fiber, total food carbohydrate.
Francesca Alfanois a certified nutritionist-cultivator, agree. “Complex carbohydrates like sweet potatoes, quinoa and whole grains provide the energy and nutrition your body needs, especially fiber and B vitamins. These are crucial when you focus on health, especially women,” she added.
If you need more reasons to stop fearing carbohydrates, consider Mayo Clinic I have to say. The healthcare giant notes that a low-carb diet may lead to more short-term weight loss, but the results may not last after about 12-24 months. The Medical Center also notes that while refined carbohydrates, such as table sugar, may stimulate your blood sugar, the more complex carbohydrates found in vegetables and beans are unlikely to do so – thus adding too many calories to your meal plan.
2. Eliminate all candy
You don’t have to skip every sweet tooth to maintain a healthy dietary lifestyle. “Sugar with a well-documented sugar has a negative impact, but an all-or-nothing mentality can often backfire,” Davis said. Not only are the goals based on avoidance more difficult to retain, but the goals to withdraw sugar may initially be Causes of overeating.
this American Heart Association It is recommended that men consume no more than 36 grams of sugar per day, while women should consume no more than 25 grams per day. For reference, a famous teenage cheesecake in New York is There are estimated to be 22 grams of sugar Each serving. While you are wise to avoid having a rich dessert at every dinner, you don’t have to feel indulged by the occasional indulgence.
Davis also notes that you can find “unrefined natural sweeteners to satisfy your sweet tooth”. She recommends the Medjool dates because “they offer sweet caramel flavor and content like fiber, magnesium and potassium.” If you bake at home, try swapping traditions as well. Refined sugar and alternatives For example, Turbinado or Muscovado sugar.
3. Indulge in intermittent fasting
Intermittent fasting is a diet that involves riding a bicycle during diet and fasting. this Cleveland Clinic There may be several benefits to saying this diet. It can reduce inflammation, improve blood sugar and improve sleep quality. Having said that, there is reason to be cautious before starting this type of program.
Cleveland Clinic says some potential side effects of intermittent fasting include irritability, low energy and temperature sensitivity.
Alfano also warned: “It’s everywhere now, but it’s not always the best option – especially for women trying to get pregnant or balance hormones.” She said prolonged meal skipping can “promote stress hormones like cortisol, mess up ovulation and disrupt menstrual cycles.”
If you are using Intermittent fasting as a weight loss toolAlfano recommends that you focus on getting a balanced meal and prioritize sleep and stress management. Don’t take longer than healthcare providers recommend. If you start to feel tired or stressed, this diet may not be for you. In this case, Alfano recommends you “try eating regular, balanced meals to keep your blood sugar stable and help your hormones stay on track.”
4. Rely on protein shakes and supplements
Many protein shakes are advertised as meals. While restoring shaking can help you get much-needed energy boosts after your workout, they aren’t that helpful when it comes to getting vitamins and minerals.
“Protein shakes may help pinch, but overuse of them may mean you’re missing out on real, nutritious foods,” Alfano notes. Unless you read each label carefully, you may not know the ingredients lurking in the protein shake. According to Alfano, “Many store-buying shakes are filled with artificial sweeteners and fillers that can damage your gut or destruction hormones.”
Also worth noting FDA has not analyzed or tested The content of the supplement was before it was launched. As a result, it was confirmed that from vitamin supplementation to Protein powder Shaking can be challenging.
A better way? Alfano said she advises people to “focus on eggs, lentils, nuts, seeds and high-quality meat or fish to get what the body really needs. Eating food in its overall form can maximize your body’s nutrient absorption.”
5. Follow a super strict diet plan
Davis believes that any inflexible dietary regimen will not produce long-term results. “Even if a strict diet may bring you short-term results, they are often unsustainable in the long run and cause weight gain and negatively affect your relationship with food,” she explains.
If your diet plan is too strict, you can even classify it as disordered. National Eating Disorder Association (NEDA) Describe food confusion As “problematic dietary behavior and distorted attitudes to food, weight, shape and appearance”. Neda said behaviors that indicate diet disorders may include dieting, skipping meals, fasting, limiting food intake or eliminating specific foods or food groups.
Davis suggests that rather than following strict ideas, it is “focusing on developing healthy, sustainable habits like eating 4-5 servings of fruits and vegetables a day, regular exercise you like, and getting enough protein when you eat.”
Bottom line
The experts we talk to say over and over again that the best way to eat is to focus on simple habits, such as eating more whole foods. Be wary of any over-the-counter products that promise miraculous effects. And don’t worry so much about what’s in line with “good” or “bad” food that you forget to maintain a balanced diet. Any all-or-nothing diet is unlikely to be sustainable or help you achieve long-term results. If in doubt, be sure to consult with your healthcare provider about the correct diet changes.
