The 5 Biggest Dieting Mistakes
There is nothing magical about Keto, simply put, you are just avoiding carbs , therefore reducing your overall intake to create a calorie deficit (causing fat loss).Carbs don’t cause fat gain. Consuming too many calories in general does. Carbohydrates have many benefits for body composition, performance, recovery and psychological benefits. You do not need to avoid them to lose fat.
2.Cheat Meals/ days
Bin it. If you learn how to incorporate treats in moderation as part of nutritionally complete diet, having some chocolate here and there is not going hurt you. Cheat meals are a great way to counteract your entire weekly calorie deficit and keep you on the " I'll start monday" bandwagon.
Let’s say your daily average calorie intake for fat loss is 1500 calories per day X 7 = 10,500 calories for the week.
You religiously stick to your 1500 calorie intake Monday – Saturday. Sunday rolls around and you decide that you’ve been “good” all week and reward yourself with some cheat meals.
Here’s a typical cheat meal day, let’s see why it can be problematic in this context: You go out for breakfast ,order the pancakes loaded with toppings , you consume food normally throughout the day, then go out for dinner consuming a bottle of wine, a large pizza and some garlic bread and bringing your daily intake of calories to 3000 calories. DOUBLE your requirement intake for fat loss.
This brings your weekly average to 12,000 calories,pulling you out of a deficit and putting your weekly average at maintenance calories.
So, you can see why “cheat meals” are undoing your work regardless of how good you are 6/7 days. You will end up spinning your wheels and getting no where with this approach.
3 .Only Eating Clean Foods
Only ever consuming clean or “pure foods” is often a sure sign that you may have a poor relationship with food. By categorising food into “good” and “bad” simply isn’t healthy nor sustainable. This doesn’t mean don’t be health conscious, but rather look at its food for its numerical value and its protein fat and carbohydrate make up. All food can be enjoyed in moderated approach and you don’t need to be consuming 1 kg of broccoli per day to be healthy. The main reason people fail with fat loss and dieting is due to an unsustainable path they’re following, lack of adherence and consistency , due to feeling restricted, bored and feeling like its too hard to continue on. Whereas if you learn the nutritional value of food and approach your diet with a sustainable and enjoyable method you can learn how to incorporate treats into your intake and have FOOD FREEDOM and achieve excellent results.
4.Low awareness of calorie intake
Most people think they eat great, but lack awareness around HOW much they’re eating ,particularly when it comes to health foods.Just because a food may have a health "halo" doesn't mean it ca be consumed in abundance.
Things like avocado, coconut oil, nut butters and salmon all have some great health benefits and should be included in a balanced diet, but also pack a decent caloric punch meaning if consuming them in abundance you could be increasing your caloric intake substantially and in turn causing weight gain.
5.Not making it a priority
People who are lean make an effort to do so, they train, most likely have some education and understanding of how to stay lean and prioritise their life accordingly.
If you want to achieve fat loss, then you need to put it up on your priority list and ensure your actions and behaviours reflect what you are trying to achieve.
If you’re a busy mum, CEO, shift worker, don’t like mornings, don’t like late nights, don’t like exercise. There comes a point where you need to call out your excuses and stop being resistant to change and blaming your circumstances for being how you are.
YOU have the power to change your body and physique IF you prioritise it.
The reality of fat loss is that it’s a pretty simple equation often complicated by lack of education and clouded by emotion. If you want to learn how to achieve fat loss for good , become educated, and confident then reach out by the contact button on my page!