Common Diet Mistakes to Avoid

Simple mistakes when dieting can waste your best efforts.  One of the most common mistakes is to rely on crash diets. Aiming to lose as much as 10 pounds fast, people turn to a crash diet. Some fad diets call for nothing but cabbage soup or a grapefruit each day. The number of calories in these diets is often less than 1000 and the pounds do drop. But when you eat less, you are training your metabolism to slow down. So after the diet finishes you have a body which will burn calories slower than before, thus you usually regain weight after a crash diet.

Skipping Breakfast

Skipping breakfast sounds like an appealing way of cutting calories, but it can result in hunger for the rest of the day. This may prompt unplanned snacking at the office, eating supersized portions at lunch, making your overall calories intake on the high side. Eating a breakfast that is high in protein and fiber can reduce the feeling of hunger throughout the day. Studies have shown that people who eat breakfast every morning have a higher chance of maintaining a healthy weight.

Snacking

Many people keep a good track of the calories in their meals but fail to account for the snacks eaten in between. Eating pretzels while you work or a slice of cake from the office party counts as mindless munching which can sabotage a well-planned diet.  Note down everything you eat so you can keep a serious track and check of your calorie intake.

Mindless snacking can increase your waistline, while thoughtful snacking might help to achieve the opposite. People who eat several small meals and snacks a day can easily control their hunger and lose weight.  Snacking helps to keep metabolism working faster, especially if your snacks are rich in protein. Nuts are a good source of protein and make for a good snack. Studies show that people who snack on nuts are often slimmer than those who do not.

Water

Drinking too little water is one of the simplest diet blunders to fix. Water is very important for burning calories. If you let yourself become dehydrated then your metabolism slows down which means weight loss slows down. Studies have shown that adults who drink eight or more glasses of water per day burn more calories compared to those who drink less. Try adding a glass of water to every meal and snack.

Getting a good amount of calcium is very important as the body burns more fat when it gets sufficient calcium. So do not completely cut dairy foods from your diet.

Diets for Vegetarians

People automatically assume that just because an individual does not eat meat, the food they consume is free from fat. This couldn’t be any further from the truth. No matter how many vegetables one consumes in a day, the same universal law of losing weight applies. The number of calories consumed must be less than the number of calories burnt. So, if a person believes that he can get away with eating cream cheese pasta with lots of vegetables without exercising, they better think again. Here are a few pointers on how vegetarians can plan and maintain a healthy diet:

Make sure there is enough protein undertaken

The problem that most vegetarians face is that since they don’t consume meat, poultry, or seafood, they must get their protein from somewhere else. Remember, a balanced diet is one where the food consumed provides an equal balance of the nutrients that one requires. However, vegetarians have plenty of alternative sources to get their protein from. These include: beans, nuts, soy and low-fat dairy products. Vegans may face a more difficult problem since they do not consume dairy products either. Their needs are thus met through beans or soy products.

Stay away from fried foods

No matter how many vegetables one eats, if the edibles have been deep-fried in butter or in oil, they will still be an unhealthy option. It’s a good idea to steam, bake or boil the vegetables. To add more flavors to a dish, one might even consider cooking them in soya sauce, broth, or wine rather than oil.

Eat fruits/vegetables in their pure, fresh form

Although fruits and vegetables are both healthy sources of food items, the more processed the food items become, the unhealthier they are. So it is better to drink a glass of freshly squeezed orange juice rather than drink from a carton (as these juices may have additives or preservatives added to them). Also, the fiber that is contained in fresh products acts as a healthy solution that satisfies one’s hunger.

Cut down on unhealthy condiments

These include mayonnaise, cream cheese, salad dressings, etc. Although these may be a good way to boost the flavor of a vegetarian meal, they can have disastrous effects on one’s diet. Try to use healthy alternatives such as a low-fat yogurt sprinkled with spices as a salad dressing, or a fruit or vegetable salsa to act as a dip.
Hence, losing weight is a phenomenon which many achieve and it is not difficult once the goals and priorities are defined.