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The most common dietary mistakes
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1. 10 of the biggest dietary mistakes
An additional energy balance can also occur when someone starts eating too much food or chooses processed products. These are the biggest dietary mistakes. The accumulation of excess fat is caused by a positive energy balance, which is when they get more energy from food than the body can expend. Then they can significantly exceed their calorie intake. Avoid them! This usually happens when someone gives up physical activity, when they change their lifestyle, such as when they go from physical work to office work, or when they stop working altogether, which leads to a decrease in energy consumption.2. Not eating breakfast
If you feel sleepy after breakfast, you should choose a protein-fat meal, such as an egg, a vegetable omelet, but if you don't have these symptoms, a full-fledged breakfast should be the best option, including a carbohydrate supplement with simple carbs such as banana oatmeal. Energy also falls. It is important to pay attention to the type of breakfast that will be most beneficial.3. Choosing the wrong food
Meals eaten outside the home usually contain excessive amounts of fat. Sweetened beverages are often added to food, which contributes to a significant increase in calories consumed and, as a result, exceeds the daily energy requirement. Perhaps the best choice is a meal consisting of pasta, cassava or rice, grilled chicken, and a large amount of vegetables. However, the question arises whether we always choose them wisely?4. Unhealthy eating between meals
So the best solution would be to reach for vegetables, nuts, and even bitter chocolate with at least 70% cocoa. Fruits, like the products mentioned above, contain simple sugars, which first cause a rapid rise in blood glucose and then lower it quickly enough. Most often, it's a poorly composed diet that makes hunger felt between meals, and as a result, people reach for unhealthy snacks in the form of snacks, cookies, candies, or other sweets that significantly increase the calorie intake of the diet.5. Badly selected products in the diet
They should be considered as a supplement rather than a whole meal replacement, but simple carbohydrates such as fruits and saturated fats should not be given up, and a well-balanced diet should consist mostly of complex carbs, proteins and unsaturated fats.6. It's too little vegetables
Exercisers place particular emphasis on getting the right number of calories from carbohydrates, proteins, and fats, but they often forget about vegetables, which are not only low in calories and do well as snacks, but also provide valuable vitamins and minerals to the body.7. Too much fruit
Fruit is a treasure trove of vitamins, micronutrients, antioxidants, and water. Too much of it can contribute to calorie overbalance. I eat a lot of fruit because it's healthier than sweets. Is that right? Even though it refreshes and waters, it contains fructose, which is simple sugar. Fruit will do great as a breakfast ingredient because it adds energy, but you can consume it at any time of the day.8. Too much protein in the diet
It's a myth. If the goal is just to get rid of unnecessary fat and you don't exercise hard, you should have a protein intake of 1.6 2, 2 g/kg. People can give up fat in their diet and eat a minimum of carbohydrates because they believe that you can lose weight if you only eat protein.9. Light products aren't fat
This often leads to the fact that light products, even though they have less fat, contain more sugar than their balanced counterparts. This is also not true. Just as often, they are devoid of many of the nutrients necessary for the body to function properly. You have to realize that if the manufacturer gives up fat in a given product, he has to introduce a substitute.10. You can't eat after 6:00
Definitely not! This, as you can imagine, has the opposite effect. Instead of losing weight, you start to gain weight. The estimated time to eat it is about two hours before you go to sleep, the amount of time your body needs to partially digest and absorb nutrients. It's not recommended to eat heavy meals for dinner and overeat. So if you're going to bed at 11 p.m., you should eat your last meal at 6 a.m.
