Although it is commonly belived that in order to lose weight you simply ought to reduce the amount of food you eat, reali life diet composing can actually cause many problems. Estimating optimal energy intake itself is sometimes confusing, and there is a number of other obstacles, such as proper qualitative selection of foods, meeting the demand for all of the required components etc. The matter is further complicated by the fact that there are many conflicting theories as to how a slimming diet should look like. As a result, people who struggle with excessive fat on their own often make various mistakes that cause their actions ineffective. In this article I will show how to detect these errors and how to avoid them.
Mistake # 1: too low supply of energy
Contrary to what one might think, dieting does not run more smoothly when you supply less and less energy. Too deep caloric deficit on the one hand leads to a substantial loss of precious muscle tissue, on the other, results in slowing down your metabolism, increased risk of nutritional deficiencies and also increases the risk of failure - burdensome starvation often ends up in uncontrolled gluttony. If your body weight in the first days of the diet begins to decline very quickly, and you feel weak and more and more hungry, you probably supply too little energy. In such a situation it's advisable to verify your approach and modify your diet so that meals you eat are more caloric. Don't be afraid of adding some calories, but do it gradually, especially on your training days, especially in meals you have right after the workout.
Mistake # 2: too high supply of energy
Though it is excessive lowering of energy supply brings about the greatest threats to slimming diets, too small caloric deficit also has its drawbacks. There are people of a very conservative approach to the issue of energy supply who limit their calorie consumption by 50 - 100 kcal compared to their daily requirements. In reality, such minor adjustments do not translate into any noticeable results, and this leads to deepening of discouragement and finally to abandoning any efforts. So if you belong to those who introduce only subtle caloric restriction, then know that your body needs to feel there is a need to use accumulated resources. Fluctuations within the range of 50 - 100 kcal, unfortunately, are not a sufficiently strong incentive. Try to determine the caloric deficit (relative to a predetermined demand) depending on your percentage of body fat. It should be on a safe and also effective level. If necessary, introduce appropriate modifications.
Mistake # 3: too low intake of fat
Although more and more arguments show that reducing fat consumption is not a good way to get rid of obesity or overweight, low-fat diets are still surprisingly popular. With their help, physically inactive men and women who lead a sedentary lifestyle want to slim down, which is somewhat paradoxical as it is the very physical activity that improves glucose tolerance. So the absence of activity is the disadvantageous parameter. If you belong to those who fear even the slightest amount of fat, you should know that strenuous weight-loss diet may not turn into satisfactory progress in reducing body fat, especially if you have a lot of weight to lose.
Mistake # 4: too low intake of carbohydrates
Low-carb diets are increasingly popular among dieters. This has some justification for many studies have shown their superiority in helping to reduce body fat compared to diets with a predominance of carbohydrates. The problem is that in many cases it is not complete exclusion of carbs from your menu but only some limitations in their consumption is the optimal way to improve your body composition. This correlation is particularly evident in the case of highly active, athletes, and all suffering from certain metabolic disorders, even with thyroid dysfunction. If you live in the gullible belief that the less carbs in your diet, the more effective it is, learn that you are wrong. If you have little fat to lose you are an active person, you can include greater and greater percentage of energy from carbohydrates in your diet as your activity grows.
Mistake # 5: incorect qualitative selection of foods
"One calorie equals another" - this statement sounds very attractive to people on a diet since it suggests that no matter what you eat, as long as your daily calorie balance is correct, to be exact - it's negative, everything is okay. In fact, you can still have energy deficit eating only crisps, French fries and drinking Coke, of course, in appropriately low doses. But in practice trying to comply with this requirement may induce a number of undesirable consequences. Food is not only calories, but also tens of nutrients. It is important to cover the body's need for all the necessary compounds, which in a situation when your base menu make foods with low nutrient density is simply impossible. Nutritional deficiencies can lead to a number of disorders, including those which are associated with impaired functioning of the energy management. It may result in difficulties to burn fat, increased muscle catabolism, increased appetite, weakness, and many other nagging ailments. If your slimming diet narrows down only to "counting calories", you ought to re-think other aspects of your actions, such as for example the quality of the food you eat.
Mistake # 6: lack of paying due attention to drinks and sodas
Drinks are usually an extremely underrated source of energy. In fact, hardly anyone draws attention to how huge dose of sugar they can supply in the form of liquids. A can of coke is about 35 - 40g of sugar or 8 - 10 teaspoons of sucrose! The situation is similar with other sweetened drinks (especially energy drinks which are even more caloric), and - surprise - a hundred per cent fruit juices! These, although they do not contain addition of sugar, do supply sugars naturally present in fruits at the same dose as in the just-mentioned coke. Are these "better" (or healthier) sugars? Unfortunately, it's also glucose, fructose and sucrose! If you're on a weight loss diet, it is best to cut down on all sweetened liquids, including fruit juices. Watch out also for other fluids, including ISOTONICS, beverages, soy, milk and of course: alcohol.
Mistake # 7: giving up on an evening meal
If I had written this article 2-3 years ago, this error would be placed without a doubt on a much higher position. Fortunately, today the fashion to "avoid supper" has a little abated, but still there are many people who falsely believe that after six o'clock they should refrain from any consumption. In the meantime resignation from dinner or supper is not a universal way to limit lose your weight. Dinner is in fact an equally important meal as lunch or breakfast. In practice, you can eat up to one hour before bedtime - and effectively lose weight. What matters is the daily energy balance of each macronutrient intake and the quality of the food you eat. If this is fulfilled, the issue of whether you eat after six or refuse each evening consumption is of tertiary or even less importance.
To sum up
Of course, there are many more possible mistakes you can make in the course of your body weight reduction, What is most important is to be able to detect and eliminate them. In case of doubts and problems it is always good to consult a specialist nutritionist, qualified trainer or even a person with extensive experience and knowledge. The worst possible option is to consistently reproduce the same mistakes, which, unfortunately, tends to happen very often resulting in lack of satisfactory results when working on your perfect physique.