Experts say five common dietary mistakes that may affect your goals

A healthy lifestyle benefits from consistency. However, if you are constantly worried about being too low or too many calories, it can be difficult to be consistent. If you are struggling, you are not alone. a 2020 Research Less than half of those who set avoidance-related goals (e.g., eliminating sugar and cutting carbohydrates) reported success. It doesn’t help that there are so many meals Myths swirling on social mediafalse information, unwanted consequences, can lead to disturbed eating.

Instead of trying out the trends in the viral diet that are almost certainly doomed to fail, why not listen to people who know their own? To find out which diets you get tired of looking at and nutrition experts, we spoke with them and learned more about what you should do instead.

1. Terrifying carbohydrates

Registered Nutritionist Amy Davis They say that carbohydrates are often made to be enemies. She points to the keto and carnivorous diets as some of her plans focused on carbohydrate cutting. Davis says it’s wrong to fear carbohydrates, but explains, “We need carbohydrates! They are our body’s main fuel source and don’t gain weight as many people believe.”

Instead of cutting out carbohydrates as a diet plan, Davis says people can “choose” High fiber, whole food carbohydrates.

Francesca Alfanoa certified nutritionist agrees. She says, “Complete carbohydrates like sweet potatoes, quinoa and whole grains provide the energy and nutrients your body needs, especially the fiber and vitamins. These are essential when focusing on women’s health.”

If you need a reason to stop fearing carbs, Mayo Clinic I have to say it. The healthcare giant points out that low-carb diets can cause short-term weight loss, but results may not stick around after about 12-24 months. The Medical Center also notes that refined carbohydrates like table sugar can spike blood sugar, but the more complex carbohydrates found in vegetables and beans are likely to do this.

2. Eliminate all sweets

You don’t have to skip all the sweet treats to maintain a healthy eating lifestyle. Davis said, “It’s well documented that adding too much sugar has negative health effects, but there’s a general idea that it backfires in general.” Not only is it difficult to maintain an avoidance-based goal, but sugar withdrawals are the first to begin with. It leads to bulimia behavior.

American Heart Association It is recommended that men consume less than 36 grams of sugar every day, while women should consume less than 25 grams per day. For reference, one of the famous junior cheesecakes in New York is It is estimated to have 22g of sugar Each serving. It’s wise to avoid eating a rich dessert with every dinner, but you don’t need to feel guilty about the occasional dul.

Davis also points out that you can find “unrefined natural sweeteners to satisfy your sweet teeth.” “They recommend a mejoule date because they provide both sweet, caramel flavor and nutrients such as fiber, magnesium and potassium.” If you’re baking at home, you can also try a traditional exchange Sophisticated sugar with alternatives Turbine or muscovad sugar, like turbines.

3. Be engrossed in intermittent fasting

Intermittent fasting is a dietary style that involves circulating between meals and fasting periods. Cleveland Clinic I say that this diet may have several benefits. It can reduce inflammation, improve blood sugar levels, and improve sleep quality. That being said, there is a reason to be cautious before starting this type of regimen.

Cleveland Clinic says some of the potential side effects of intermittent fasting include irritation, low energy and temperature sensitivity.

Alfano also warns that “intermittent fasting is everywhere now, but it’s not always the best option, especially for women who are pregnant or trying to balance their hormones.” She says that by skipping meals for a long time, she can “uplift stress hormones like cortisol, ruin ovulation and disrupt the menstrual cycle.”

If you are using it Intermittent fasting as a weight loss toolAlfano recommends focusing on getting a balanced diet and prioritizing both sleep and stress management. Don’t do it longer than your healthcare provider recommends. If you’re starting to feel tired or stressed, this type of diet may not be for you. In this case, Alfano recommends “try a regular, balanced diet to stabilize your blood sugar levels and help your hormones stay on track.”

4. Depends on protein shaking and supplements

Many protein shakes are advertised as dietary alternatives. Recovery shakes can help you get a much-needed energy boost after workout, but they are not that helpful when it comes to getting vitamins and minerals.

Alfano says, “Protein shakes can be useful in a pinch, but overusing them can mean you’re missing out on foods stuffed with real nutrients.” Unless you’ve read all the labels closely, there are ingredients lurking in protein shakes that you probably don’t know about. According to Alfano, “Many store-bought shakes are full of artificial sweeteners and fillers that can turn your gut over and destroy hormones.”

That’s also worth noting FDA will not analyze or test What’s before supplements go to the market. As a result, we determine the actual efficacy of all from supplemental vitamin tablets. Protein powder And the shake is challenging.

A better approach? Alfano says people “focus on whole food protein sources like eggs, lentils, nuts, seeds, and high-quality meat and fish to get what your body really needs.

5. I adhere to a very strict diet plan

According to Davis, an inflexible feeding regimen would not have long-term results. She explains, “A strict diet may have short-term consequences for you, but it is usually not sustainable in the long run, leading to weight regaining and negatively affecting your relationship with food.”

If your diet plan is too strict, it can even be classified as a disability. National Eating Disorders Association (NEDA) Describes the disturbed diet “A spectrum of problematic feeding behaviors and distorted attitudes towards food, weight, shape and appearance.” Neda says behaviors that indicate eating disorders can include eating, skipping meals, fasting, restricting food intake, and eliminating certain foods and food groups.

Rather than sticking to strict ideas about what can be done and what can’t be eaten, Davis “focuses on creating healthy, sustainable habits, such as eating 4-5 glass of fruit and vegetables every day, and intake of enough protein in your diet.”

Conclusion

Once again and again, experts we spoke to said that the best way to eat more is to focus on simple habits like eating more whole food. Beware of commercial products that promise miraculous results. And don’t worry too much about what qualifies as a “good” or “bad” food that will lose sight of maintaining a balanced diet. Any all-or-nothing diet is unlikely to be sustainable or help you achieve long-term results. If you are in doubt, always consult your healthcare provider about appropriate dietary changes.