Search
Language
The most common dietary mistakes
Table of Contents
1. 10 of the biggest dietary mistakes
Excessive fat accumulation occurs as a result of a positive energy (caloric) balance that is, a situation where you get more energy from food than your body is able to expend. It usually happens when you give up physical activity, when you change your lifestyle, such as moving from physical work to office work, or if you stop working altogether, which leads to a decrease in energy consumption.2. Not eating breakfast
After a night's sleep, which usually lasts 78 hours, glycogen resources decrease significantly. Energy also decreases. So you should not give up breakfast, which helps to replenish glycogenic losses and gives you energy for the rest of the day. However, it is important to pay attention to the type of breakfast that will be the most beneficial. If you feel sleepy after breakfast, you should choose a protein-fat meal, such as egg yolks, vegetable yolks. The eggs are healthy and have a high absorbability.3. Choosing the wrong food
Everyone likes to eat in the city, but the question is, are we always choosing them wisely? Dishes eaten outside the home usually contain excess fat. This is due to deep-fat frying in the pan. Often sweetened beverages are added to the food, which contributes to a significant increase in calories consumed and, as a result, exceeds the daily energy requirement. However, such dishes provide energy that is released quite quickly and does not provide a feeling of fullness for long periods of time. Probably the best choice is a dinner consisting of, for example, macaroni, cassava or rice, grillo and a large amount of vegetables.4. Unhealthy eating between meals
Most often, a poorly composed diet causes hunger to be felt between meals, resulting in people reaching for unhealthy snacks in the form of batons, cookies, candy, or other sweets that significantly increase the calorie content of the diet. Fruits, like the products listed above, contain simple sugars that first cause a rapid increase in blood glucose, and then lower it quite quickly. So the best solution would be to get vegetables, nuts, or even bitter chocolate with a minimum of 70% cocoa content.5. Badly selected products in the diet
A well-rounded diet should consist mostly of complex carbohydrates, proteins and unsaturated fats, but simple carbs such as fruits and saturated fats should not be given up.6. Lack of diversity
The diet can't just be based on rice, chicken, broccoli, and oil. A poor diet puts you at risk of vitamin loss. That's why it's worth diversifying it into other products such as eggplant, egg yolk, peppermint, whole grain pasta, orchids, grains, nuts, flaxseeds, fish, beef. It's also worth incorporating vegetables that provide valuable vitamins into the diet.7. It's too little vegetables
Exercisers place particular emphasis on providing 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, they provide the body with valuable vitamins and minerals.8. Too much fruit
Fruit is a treasure trove of vitamins, micronutrients, antioxidants, and water. Yes! I eat a lot of fruits because they're healthier than sweets. Is that true? Even though they refresh and water, they contain fructose, which is a simple sugar. Too much of it can contribute to a calorie imbalance. Fruit will do great as a breakfast ingredient because it adds energy, but you can consume it at any time of the day.9. Too much protein in the diet
Recently, high-protein diets have become increasingly popular. People are able to give up fat in their diets and eat a minimum amount of carbohydrates because there is a belief that you can lose weight if you only eat protein products. This is a myth. The total caloric content of the meals you eat is important. If the goal is to get rid of all the unnecessary fat and not exercise, the protein intake should be 1.62, 2 g/kg of body weight.10. Light products aren't fat
It's also not true. You have to realize that if a manufacturer gives up fat in a product, they have to replace it. So often this leads to the fact that light products, even though they have less fat, contain more sugar than their balanced counterpart.11. You can't eat after 6:00 p.m
So if you're going to bed at 11 o'clock, your last meal should be at 18. If you actually eat your last lunch at 18 o'Clock, you'll be hungry and start eating. It's as easy as you can imagine, the opposite effect is that instead of losing weight, you start to eat. So the time of the last meal needs to be adjusted to the individual rhythm of the day. The estimated time to eat it is about 2 hours before bedtime, that's how much time your body needs to partially digest and digest nutrients.12. Summary
Diet is a key factor in the fight against disease and obesity. It is also very important in sports. It's important to maintain good judgment when making dietary decisions, not to avoid breakfast and not to eat dinner too early. You should limit fruit to vegetables and remember to read labels, because light products don't always mean less calories.
