10 Diet Pitfalls and How to Avoid Them
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From navigating traffic jams to managing stressful situations, find the best way to maintain your diet
It's your party and you can eat if you want to, but if it's someone else's party and you're on a diet, overindulging may be a diet destroyer. You're biggest enemy: the cake. One mistake many make is asking for a sliver of a slice. If your willpower is weak (as many new dieters' resolve often is) a small slice may justify a second helping or the sliver syndrome — sampling various small pieces of different desserts. You are not effectively portioning. For the next birthday bash you host or attend, try making petite desserts for individual consumption, such as smaller cakes. Make a healthier cake by using neat tricks like swapping out sugar for apple sauce. Even choosing healthier cakes, like angel food cake, might be a better option for you to indulge in.
It's your party and you can eat if you want to, but if it's someone else's party and you're on a diet, overindulging may be a diet destroyer. Even choosing healthier cakes, like angel food cake, might be a better option for you to indulge in.
2. Holidays and Family Visits
With grandma spooning more food onto your plate and mom taking offense to your refusal of just one more piece of her famous pumpkin pie, it's a wonder that your family doesn't roll you out the door after the holidays. Celebratory holiday eating is consistently warranted in our own celestial heads, and the peer pressure and guilt-laden comments of diet-cheating approval don't help either. In fact, your loved ones — possibly due to their own guilt over their own eating habits or general lack of understanding of weight issues — may be a huge factor in how much you overeat during the holidays. Learn how to say no and stick to your commitment in the face of holiday pressure. Even allowing yourself small bites and leaving the rest is a way to sate your family's (and your own) temptation.
We all don't just work for the weekend — some of us diet for it, too! We spend our week toiling away at work around a set schedule of meal times, so when the freedom of the weekend rolls around, our eating schedule goes out the window. In fact, a piece in the journal Obesity revealed that statistically, Saturdays are the enemy of dieters. How many of you have rolled out of bed at noon and justified a huge lunch to make up for missed breakfast, or ate more frequently because you were free to shuffle about throughout the house? Weekend overeating can be avoided by sticking to your daily calorie allowance. Or, you could try to set a weekly calorie allowance and cut back during the week to bank for the weekend, so you aren't overindulging.
Bite-sized hors d'oeuvres. Plates of cheese and crackers. Unique mini quiches. Parties are filled with tons of easily accessible, delicious finger food, and the tendency to eat it all is common. You chat, you drink, you eat... you rinse and repeat. Before you know it, you've consumed far more calories than you would have in a regular day, and busted your diet to boot. If you want to avoid overeating at a party, try to load up your plate once and for the rest of the evening pretend the opposite side of the room is magnetically keeping you there. Also, estimating the calories of each appetizer and portioning your meal accordingly will help your conscientious eating habits.
Click here to see Healthy Baking Shortcuts.
After several drinks and a few blurry shots, a bucket of cheese fries sounds like heaven. Plus, greasy hangover food feels so good the morning after. Though eating after a night of drinking is important, your best weapon against drunken overeating is knowing what hangover foods are actually healthy for you. Ditch the fast-food chain's egg and cheese sandwich for homemade scrambled eggs, which contain cysteine to break down hangover toxins, or have a banana that is filled with potassium to help your injured liver. Also, filling up on whole grains before you knock back a few will not only help you avoid ordering extra at the bar, it will help to ease your possible hangover.
Click here to see Chefs' Favorite Hangover Cures.
Whether you are worrying about a big meeting or meeting the in-laws, the good or bad stress you often experience can lead to dangerous overeating. Food can be comforting and snacking at emotional times can serve as a great distraction. But instead of heading for the snack cabinet, take a quick walk around the block. A walk will not only add exercise to your daily regimen, but it will trigger those feel-good endorphins that will help you combat the feelings of stress.
Eating is truly a social experience — food encompasses almost every activity we do with those we love at some point. So when you are alone with a day of nothing ahead of you, it is easy to fall into the pattern of overeating. The trick is to occupy your hands with things that are not food. Manicures, crossword puzzles, and even engaging online games are a great way to shift your focus. But if you're desperately in need of an oral fixation, instead of reaching for chips, try chewing gum or enjoying a 3 p.m. cup of tea. If you must snack, reach for nibbles of carrots and pop-able veggies instead of that pop-able bag of hard pretzels.
There is something about the magic of the movies that entrances us into rationalizing a giant bag of popcorn and a soda the size of our own heads. If the price of movie theater food isn't enough to deter you, you could find yourself buying boxes of candy and unnecessary snacks when you aren't even hungry — simply because popcorn and movies go together like peanut butter and jelly. However, in one large serving of movie theater popcorn looms 1,200 calories, so not only are you unnecessarily eating, you’re consuming more than half a day’s worth of your recommended caloric intake! Try eating dinner right before the movie, or sneaking in a snack bag of healthier options. If you can't kick the craving, buy a small bag and divide amongst friends to limit your intake.
Losing yourself in a season finale can leave you gaping at the screen, while mindlessly shoving in food you're not even hungry for. When sitting down in front of the tube, your mind is essentially disconnected from your body. Visually and mentally, you are focusing on the moving pictures, so you are not conscientiously paying attention to your body's actual needs. So, without thinking, you are consuming calories you don't need or even want. Instead of just sitting while watching TV, do small at-home exercises or keep your hands occupied with an art project. This way, you are stimulating your mind and it won't feel the need to fill the gap with food.
Ever have an Office Space moment on the way to work? Not only is it enraging to be stuck in traffic, it's boring, too. Often, we reach for the snack we packed for work to distract us from the urge to ram our cars into the bumpers of thoughtless drivers. Not only does this have you consuming unnecessary calories, but if the snack isn't filling, it opens the door to eat even more detrimental food. While keeping your hands busy behind the wheel is out of the question, your mind can still be safely stimulated. Download audio books for your trips or make a playlist of your favorite songs — either is better than scrounging for chips while cursing your fellow commuters.
How To Scale Down Cake Recipes
In all of the amazing baking that has been going on this past year, one thing has become something of a conundrum. Without the benefit of large gatherings, or working in offices, or attending school in person, recipes that make large cakes simply make too much cake for one household to consume before it goes stale.
This issue increases exponentially if you live in a household of just one or two. But that doesn&apost mean you need to go down a rabbit hole of mug cakes for one. It just means you should get to know your recipes and how to scale them down. However, that&aposs not as easy as you might think. With savory cooking, scaling down usually means simply cutting a recipe in half. But the science of baking makes this risky.
So what&aposs the solution? You are always better off simply baking a full recipe in several smaller baking pans rather than attempting to figure out what half an egg would even mean, let alone how to get there!
When you bake a full cake recipe in smaller pans, you&aposll end up with several smaller portions — one to eat now and a few to share or to store for later. But there are some tips and tricks to make this easier, and some pitfalls to avoid. I&aposll share tips for baking cakes in smaller sizes, plus how to freeze the extras.
10 Mistakes to Avoid on a Plant-Based Diet
Overhauling your diet can be daunting and there's bound to be some blunders along the way. It can be easy to make a mistake you may not even realizing you're making. If you are new to a plant-based, vegan diet, or you are considering making the switch, follow this guide so you can avoid the many pitfalls that can happen if you're not properly prepared.
1. Not eating enough calories
This one is so important because it seems to be a recurring theme among those that end up not staying plant-based. The issue can lie in the fact that people tend to eat the same portion sizes as before, whereas now that same portion of food contains less calories. This can happen when we switch from the Standard American Diet (SAD) to a plant-based diet because we're removing high calorie foods like processed meats and cheeses.
When we under eat, we risk nutrient deficiencies, fatigue and brain fog.
Adding in higher calorie plant foods like nuts, seeds, avocados, and dried fruit can help if you find yourself struggling to get in enough calories for your activity level.
2. Relying on meat and cheese substitutes
Mock meats and cheeses are convenient, especially when transitioning, but they're not necessarily the best choice for a balanced diet. They tend to be highly processed, containing lots of added fats and sugars. I consider them more of the treat, but not something I have on a daily or even weekly basis. They can also be the culprits of many bloating complaints on a plant-based diet. Not to mention, relying on these at every meal can throw you into the opposite spectrum of risking weight gain. Which brings me to my next point.
3. Thinking anything labeled "vegan" is healthy
Similar to how things labeled "gluten-free" aren't necessarily healthier, neither are things labeled "vegan". Vegan junk food is still junk food. Many people choose to switch to a plant-based diet for the health benefits - it's the only diet proven to prevent and reverse heart disease - but it's not just a plant-based diet that's healthier, it's a whole food plant-based diet. This means centering your diet around mostly whole, unprocessed foods. Better to eat more food that doesn't come with a nutrition label in the first place.
4. Not eating enough whole foods
You knew this was coming right? Animal products are often fortified with vitamins and minerals because they lack them naturally, but when we focus our diets on whole plant foods, we automatically increase our intake of many of these essential nutrients. This will help us to avoid nutrient deficiencies and boost our immune systems which rely on many of these nutrients. Some easy ways to increase our consumption of whole foods are: avoiding overly processed snack foods by opting for things like fruits with nut butters or hummus and veggies instead and swapping refined grains like white bread, white rice, white pasta, for whole grain bread, brown rice, and whole grain pasta.
5. Not eating enough variety
We are creatures of habit but the more variety of plant foods we consume, the better our gut health will be. Our microbiome flourishes on fiber and according to Gastroenterologist Dr. Will Bulsiewicz, diversity of plants in the diet is the greatest predictor of gut health. Not to mention this increases the likelihood of consuming a more balanced diet, and limits the possibility of nutrient deficiencies. If you find yourself making the same meals week after week, try incorporating a new recipe once a week. Switch up your snacks every so often. For example, if you typically have an apple with some almonds, swap the apple for a peach or pear. Make a conscious effort to switch it up.
6. Not taking a B12 Supplement
Did you know that 40% of the U.S. population is deficient in B12? It's also recommended that adults over the age of 50 supplement with vitamin B12 regardless of diet due to the declining ability to absorb it from food. Some plant foods are fortified with it like plant milks and nutritional yeast, but it's not very reliable to get it solely from fortified foods. The most reliable source is from a supplement. For a full guide on B12 and supplementation, check out Part 1 and Part 2 of everything you need to know about B12.
7. Not having a daily Omega-3 source
Without getting too science-y, Omega-3's are essential fatty acids that come in 3 forms: ALA, EPA, and DHA. The latter two are mostly found in animal foods, while ALA can be found in plant foods. The good news is ALA can be converted to EPA and DHA. The bad news is the conversion rate is very low. However, there are many factors that can impact this conversion such as if your ratio of Omega-6 to Omega-3 is too high, the conversion is less. Avoiding most vegetable oils (a little bit of olive oil or canola oil is okay) which tend to contain a lot of Omega-6 can help.
Additionally, upping your intake of ALA-rich foods increases the conversion. Aim for at least 2 servings a day of either flax seeds, chia seeds, hemp seeds, or walnuts. A serving is equal to 1 tablespoon of seeds, or a small handful (30g) of walnuts.
Lastly, an algae derived supplement may also be beneficial, especially if you have higher needs such as during pregnancy, lactation, or have a condition that reduces your absorption. Choose an algae supplement of 200-300mg of EPA and DHA. Here is the one we recommend.
8. Failing to plan ahead for social events and being too hard on ourselves
The plant-based diet does not have to be all or nothing - progress over perfection is our mantra. But I see time and time again people beating themselves up for slipping up after a social event and wanting to give up right then and there. If you really can't find anything plant-based when away from home, don't stress about it. Enjoy your time out and get right back on track when you get home.
Some things that may help when you're out are: looking up restaurants ahead of time on Happy Cow, checking the menu before you go so you're prepared, calling ahead to see if the restaurant can accommodate you, and ordering sides to make a meal. This way you're prepared and can manage your expectations of how it will go. Better to know ahead of time you'll be disappointed with the menu selection than have it be a surprise, right? Jokes aside, being prepared takes the pressure off and makes plant-based eating much more enjoyable.
9. Spending too much money and deciding it's too expensive to continue
If you've made it this far and you now know that processed vegan foods and mock meats and cheeses are not the healthiest for you, then you may have noticed that they can also be pretty expensive. It probably comes as no surprise as most packaged foods come with a premium.
If you take the advice of this article and focus on whole foods, you should notice a pleasant decline in that grocery bill. This is because many whole plant foods like grains, potatoes, and beans are some of the cheapest foods per calorie around the world. And don't forget the canned goods and freezer section. You don't have to buy fresh organic produce to reap the benefits of a plant-based diet. Canned or frozen fruits and vegetables have an almost identical nutritional profile to fresh but with less cost.
10. Underestimating the importance of meal planning & prepping
Meal planning is so beneficial at any time but especially during the transitioning phase. It will save you a lot of stress and anxiety when you're short on time. Oh and it saves you money. When everything on your grocery list has a purpose it equates to less impulse buys and less food waste.
Meal prepping is equally important because it requires only one chunk of time usually at the beginning of the week to prep several meals or staple ingredients so you can avoid cooking every night. Imagine coming home from work after a long day and having healthy, plant-based meals already waiting for you in the refrigerator. When we have something ready within arm's reach it makes it SO much easier and we're less likely to throw in the towel. It's also generally healthier to prepare food at home since we can control exactly what's going in to it.
In our Meal Planner we provide hassle-free meal planning tools to make planning out your week a breeze. It's perfect for anyone just starting out and needing more guidance, or anyone looking to make their meal prep experience even more organized.
We provide everything from the recipes, automated grocery lists, even pre-made plans for you choose from, to the calories and macro information for every recipe. You can even track your daily calories!
If you avoid these mistakes, you will be well on your way to a healthy and sustainable plant-based diet. The key takeaway here is making it sustainable. Ensure that you're getting a variety of nutrients. Make it practical by meal planning, prepping and being prepared. And make it affordable by cooking at home and choosing mostly whole foods.
If you have additional questions about any of these, drop them in the comments below. Don't forget to share this article with someone who needs it.
Putting Foods on a “Forbidden” List Can Lead to Unintentional Bingeing Later
Tell yourself you can’t eat a certain food, and you may end up seeing it wherever you look. “Making things forbidden can always cause trouble,” Linde says.
Instead let yourself enjoy a small amount of the “forbidden” food and you’ll be less likely to want to binge on that or other foods later, Linde says. Allowing yourself to indulge on occasion will help keep your diet plan doable for you — and help keep you on track with your weight loss.
Pitfall #3: Expecting Perfection
The idea that you can never have any of your favorite foods EVER again is just a recipe for disaster. Setting an unattainable goal and becoming obsessive trying to reach it is no way to create a healthy lifestyle.
Solution: Rewards and time off for good behavior
Have you been putting off indulging in some precious “me” time? Think of something you’ve been wanting to do and use it as a reward for a successful first month. Setting goals and rewards along the way will keep you motivated and accountable.
*Giving yourself a piece of cheesecake because you walked on the treadmill for 20 minutes&hellip uh, BAD idea.
Before you make any of the above changes, there’s one key thing you need to master, first &mdash self-acceptance. We all struggle at one time or another, it’s human. The key to success is to take responsibility for the past, live for today and plan for the future. Recognizing that you let things get out of hand is OK but physical appearance it not all you have to offer the world. Remind yourself of everything you are, how much you’ve accomplished and set small, attainable goals. The road to a better body has many turns and takes a lifetime. It’s a rewarding journey if you slow down enough to enjoy the ride.
4. Not Pairing Carbs with A Protein
Any carb by itself has the potential to raise your blood sugar. They burn up fast and convert to sugar even quicker when eaten alone. Protein helps to coat carbohydrates in a rich sauce that slows the burn and keeps the spike more stable.
Solution: Try putting a teaspoon of peanut butter on your apple or eat crackers or fruit with some cheese. One secret favorite candy bar that has been a favorite of diabetics and doctors for years – Snickers™! Why? The Peanuts. Helpful tip: Only eat a few of the snack size.
5. You’re Eating Too Much of Some Food Groups
When we cut certain foods from our diet, especially carbs, it’s easy to rely on other food groups, like nuts and dairy. They’re readily available and a staple of most diets.
Nuts are a low-carb, healthy fat option, but only in small amounts. They’re great to add to fruit or veggie salads, and they’re easy to grab a handful of when you need a quick snack. But those quick snacks can add up, especially on top of eating full meals. Nuts are high in good fat, low in carbs, and are a good source of protein, but too much protein can be detrimental to your fast. Excess protein that your body doesn’t need is converted to glucose and stored as fat. If you’re fasting to lose weight, this is the exact opposite of what you want.
Dairy, the other easy food group that too many people defect to, can cause inflammation, upset stomach, bloating, gas, and other kinds of discomfort. If this is a pattern you’ve noticed with your own health and eating habits, try cutting out dairy for a few weeks and see if these symptoms improve. If you haven’t noticed these symptoms, be more mindful of your eating habits and track how you feel after eating dairy.
Plant-Based Eating Is Easier Than You Think—If You Avoid These 7 Mistakes
Ask any food or nutrition expert about rising culinary trends that will continue to gain traction in 2021 (and beyond), and we guarantee you&aposll hear the term "plant-based" within a couple of sentences. This movement is promising and favorable: an overdependence on animal products is not sustainable from both an environmental and personal health perspective. Transitioning to a more plant-based diet is one of the best things you can do for your body and for the planet.
But even plant-based eating isn&apost perfect. What about all those highly processed fake meats𠅊nd "alt" dairy products, desserts, protein bars, and other sodium- or sugar-packed snack foods—on the market that tout a conspicuous health halo? And how can we make sure we don&apost end up replacing healthy foods like fish and eggs with white bread and potato chips? To help us avoid all the common pitfalls of plant-based eating, we spoke with Reshma Shah, MD, MPH, a board certified pediatrician and adjunct faculty at Stanford University School of Medicine, and Brenda Davis, RD, co-authors of the new book, Nourish: The Definitive Plant-Based Nutrition Guide for Families. Here are the mistakes the experts see most frequently, plus how to avoid them.
Oftentimes, an alarming headline about climate change, a documentary about factory farming, or an unexpected health scare can motivate someone to go fully plant-based overnight. “While we know that a plant-based diet is a healthy, sustainable, and compassionate way to eat, making changes abruptly may not be the best course of action,” says Dr. Shah. “For starters, if you are someone who eats a low-fiber diet, increasing fiber too quickly can lead to GI upset.” Additionally, an initial burst of enthusiasm can fade if you put too much pressure on yourself and your family to make changes all at once. Instead, the experts recommend moving forward at a pace that seems reasonable. Remember, you are in it for the long haul.
Where do you get your protein? is likely the most common question posed to those following a plant-based diet. “What comes as a surprise to many people is that vegetarians and vegans almost always meet or exceed the RDA for protein,” explains Davis. “Omnivores tend to consume close to double the RDA. This applies to children as well. One of the great benefits of getting protein from plants is that it supports health and longevity better than protein from animal foods.” Many of the veggie substitutes for meat, chicken, and fish contain about the same amount of protein as the animal products they are replacing. Other protein-rich plant foods include lentils, beans, tofu, tempeh, seeds, and nuts.
Our dietary guidelines and food fortification systems are based on diets that include a significant amount of animal products. “While most major dietetic and medical organizations support the claim that well-planned plant-based diets are safe and adequate during all stages of the life cycle, this does not mean that we don’t have to consider specific nutrients such as vitamin B12, vitamin D, and iron (all of which can be nutrients of concern for those following an omnivorous diet as well) as well as other nutrients including iodine and omega-3 fatty acids,” Davis explains. With a little bit of care, but not too much fuss, a well-planned plant-based diet can cover all of our nutritional bases through a combination of plant foods, fortified foods, and supplements when indicated.
Check these 5 common mistakes people make during Intermittent fasting:
- Eating while standing:
We are constantly racing against the clock. Our obsession for pace or fear of being left behind makes us push ahead and hurt our health without realising that we are doing so. Standing and eating - gulping down food fast, swallowing without peacefully chewing and enjoying - is a habit that goes against Ayurvedic tenets or traditions. Standing and drinking water from a bottle with your neck tilted backwards is another bad habit.
- Sudden changes to your eating habits:
If you normally eat every 3&ndash4 hours and then suddenly shrink your eating period to an 8-hour window, your body and mind will rebel. You will feel hungry all the time and discouraged. and perhaps quit in disillusionment. Tell yourself that it will be 10 days to 2 weeks before your body settles down to these longer windows between meals. Gradually stretch out the number of hours you go between meals until you reach a 12-hour eating window.
- Overeating when 'breaking' the fast:
Your body reads this spell of hunger as a crisis when food was in short supply. It sends signals from the brain to your stomach to make up for the lost calories and in fact stock up for a similar period ahead. But if you are fasting not just for spring-cleaning and detox of the body but weight loss as well, this action will give you stomach aches and defeat your cause. So, plan ahead. Prepare a healthy meal ahead of your time of eating. Include healthy carbs, whole grains, lean proteins, and plenty of juicy vegetables.
- Eating the wrong foods, drinking the wrong liquids:
When taking up intermittent fasting, we tend to focus on when to eat and not what to eat. We forget that we need a nutritionally balanced meal which has no processed foods. Most people drink water, black coffee or green tea when they are fasting. That is a good idea if you can keep milk, butter, sugar etc out of them. Avoid protein-filled liquids of you cannot expect autophagy (the cellular process that breaks down and recycles damaged molecules) that you want to achieve while fasting. No diet sodas, no zero-calorie sweeteners.
- Lying like a log with no activity:
We need not fear exercising when on intermittent fasting. The body has enough energy stored in the body fat to use in this no-food period. So, if you exercise regularly on other days, no need to skip it during intermittent fasting days. Apart from your regular workout routine, try some low-impact exercises like walking. If you have a protein-rich meal after the fasting, it will help you build muscle.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.
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5. Don’t Advertise
Some trainers suggest telling everyone about your diet so that it’ll create accountability. You don’t need that pressure and you don’t need the judgment should you fall off the wagon. Cry Wolf Syndrome can kick in, and you might get people unintentionally discouraging you: “Another diet? How many minutes are you going to last this time?” Keep your goals to yourself and enjoy the other kinds of comments that come with success: “Have you changed something? You’re looking fantastic.” Should you fall off the wagon, shrug it off and move on, which will be a lot easier to do without feeling like you’re under a microscope and having people ask you how much weight you’ve lost every day.
10 Diet Pitfalls and How to Avoid Them - Recipes
Dear friends, here is a very informative article from Dora Novak, who is a freelance author of health and food related articles. This article definitely changed by perpective about dieting. A big thanks to Dora for all these useful points, which needs to be kept in mind, when starting a diet regimen.
Dangers of dieting and how to avoid them
Dieting is an obsession that almost everyone in civilized countries has. The current ideal body is seen as a tall, thin person with plenty of beauty and charm. On the other hand, an excess of sugary, fatty foods is making the modern person heavier than ever. This leads many people to try extreme diets for quick weight loss that may be unsafe for their health in the end. Before starting any extreme diet plan, you should always consult with a health professional, but you should also consider these four potential dieting dangers and how to avoid them to maintain your overall health.
One common problem that affects dieters is the creation of eating disorders. When eating is considered a “wrong” activity, it can lead to an unhealthy relationship with food. Women and girls are more likely to develop eating disorders than men are, but men can still fall into the eating disorder trap as well. Since calorie restriction is such a large part of many diets, it is easy for dieters to fall into the trap of further and further restrictions until they have passed healthy levels. Eating disorders can also lead to other problems, including muscle loss, hair loss, and even organ damage.
The best way to avoid falling into the trap of eating disorders is to realize that food is just fuel for the body. There is nothing “bad” about food, and nothing terrible will happen if you accidentally eat a few too many calories one day. Another way to avoid the trap of an eating disorder is to stay away from calorie-counting diets and simply stick to eating healthy foods most of the time without making a big deal about it.
Yo-yo health affects
Most people want fast weight loss results, so they try any number of crash diets to lose weight quickly. These diet plans can work for the short term, but rarely end in long-term weight loss. People who crash diet often have weight fluctuations of 30 pounds or more, continually losing and gaining the same weight each time. This is dangerous for the body, because extreme diets can lead to immune disorders, heart disease, depression, and high blood pressure.
The best way to avoid yo-yo dieting is to choose a diet plan that is manageable for the long term. This will help avoid binge eating and extreme weight loss, which your body can interpret as an illness or other problem and respond by attacking anything in the body-whether it is good or not.
Many diets focus on excluding food groups, such as meat, carbohydrates, dairy, or certain other foods with different properties. The trouble with this kind of dieting is that excluding entire food groups can cause a severe nutritional deficiency in the body. The body is designed to eat a little of everything, and cutting out large chunks of food can lead to unwanted health problems and side effects.
The best way to avoid this problem is to make sure you are supplementing the nutritional loss from excluding a food group with a replacement food that has the same nutrients as the missing food. You can also take supplements to replace the missing nutrients in your diet.
Another strange side effect of dieting is the famine body. If your body does not receive enough daily calories, it can go into famine mode. In famine mode, your body hangs on to every ounce of fat that it can, refusing to give up the fat reserves that your body has. This is designed to keep the body healthy during an actual famine, but in modern times it simply leads to weight loss plateaus that are discouraging.
The best way to avoid this problem is to ensure that you are getting enough calories to keep your body out of starvation mode. A doctor or a nutritionist can help you determine your exact calorie needs for your lifestyle and activity levels.
If you avoid these four dieting pitfalls, you are likely to see long-term success in your dieting goals. You may not lose weight as fast as you would like, but just like the tortoise in the old fable, slow and steady often wins the race in the end.
Article provided by Dora Novak, freelance author of health and food related articles, recently interested in everything related to sandwich franchise and food companies while still experimenting with healthy and tasty food recipes.