From time to time, you start a diet to lose weight and even follow the diet completely, but you can’t lose weight in the end? Don’t worry, you are not alone in this. So if you ask what is the reason for this; In this article, I will share with you all the mistakes of the diet. Because it can sometimes be difficult to distinguish between right and wrong about diet. I aim to guide you in this matter. I have compiled all the necessary information for you to lose weight in a healthy way and reach your goal.
1- Drinking Unlimited Fruit Juice
Fruit juices are natural sources of vitamin C. But it is also quite high in terms of calories. For example, a glass of fruit juice is between 100-200 calories. This calorie is acceptable if you are not going to consume more than one glass in a day. However, if there is more consumption, then it is useful to ring the alarm bells. You also need to know that; Since fruit juices do not contain any fiber, they do not create a feeling of satiety like solid foods. So it is inevitable that you will feel hungry in a short time. If you frequently consume fruit juice during the diet process, it means that you will be hungry frequently and you will get more calories.
Therefore, it is more beneficial to consume whole fruits instead of drinking fruit juice throughout life, especially during the diet process. In addition, there is no problem in the consumption of tea, coffee and other calorie-free beverages, provided that they are not excessive.
2- Eating Very Small Portions
If you want to lose weight, I am sure that you have often heard that the smaller portions you prefer for your meals, the better it will be. However, recent clinical studies show that; very small portions are not enough to send signals that trigger the individual’s feeling of fullness. Even small portions signal insufficient calories.
When this is the case, individuals who do not feel satiated enough are actively stimulated throughout the day in their appetite and desire to eat. The constant feeling of hunger is; It triggers many health problems, including high blood sugar, insulin resistance and the risk of chronic disease. It is not possible to find a single size for everyone in the diet process. However, planning 3 main and 2 snacks will make this process easier and more acceptable. In other words, you need to distribute the total calories you need to take throughout the day according to this plan. My recommendation is; to leave fewer calories for dinner and after.
3- Eating Zero Gluten
We all love carbohydrates, but we may tend to stop consuming them from time to time, as they are often hindered in the weight loss process. In fact, leaving carbohydrates completely and continuing with a gluten-free list during the diet may seem like a big step towards weight loss. But I must say this; No research results have been found for this method to lose weight.
Moreover, many gluten-free foods are higher in calories, fat and sugar, which can lead to weight gain for you. The reason this; food additives used to compensate for the lack of gluten in food. In short, if you are not sensitive to a food, do not completely remove any food from your diet during the weight loss process! Cut out extra added sugar, carbs, and other artificial ingredients altogether. Instead, start consuming fiber-rich, healthy, whole-grain carbohydrates.
4- Eating Inadequate Breakfast
When you wake up in the morning, you usually don’t feel much hunger. Or you want to be fast and don’t have the time and need to make breakfast. When that’s the case, you wouldn’t mind skipping breakfast. Or it may be easier and sufficient for you to pass the breakfast with a fruit. But; Choosing a low-calorie and nutrient-dense breakfast in the morning actually means you’re extra hungry throughout the day.
Moreover; Since our metabolism works faster in the morning hours, you also cause extra laziness. For this reason, when planning your meals, be careful not to go below the measurements you should take daily. Considering your metabolic rate, I suggest you eat more calories in the morning. If you establish this balance, your cravings for snacks after dinner will also decrease. When this order is applied, there will be very small calories left for evening meals.
5- Overestimating Organic Food Consumption
Individuals in the diet process have a mistake, such as consuming organic foods unlimitedly. Remember, the fact that sugar or honey is organic doesn’t change the fact that it contains high levels of glucose. The same is true for candies and chocolates produced under organic conditions. In other words, if you want to lose weight, you need to limit the consumption of organic foods. In terms of nutrition, of course, you should consume organic foods, but only when controlled and correct options are preferred.
6- Consuming Large Amounts of Protein
Increasing the amount of protein consumed during the diet helps to keep calorie intake under control. In addition, consumption of protein helps to speed up metabolism, while at the same time trying to preserve muscle mass in the body. But; Consuming a high amount of protein during the diet process causes you to gain weight, just like consuming too much bread. Moreover, unlike the Mediterranean diet, diets containing high protein are both difficult to implement and short-term.
According to researches; When you do high protein diets for a long time, unlike high-carb diets, it does not provide more weight loss! In addition, excessive consumption of animal protein increases the risk of certain types of cancer. Instead, diets high in fiber and primarily plant-based should be preferred more. Your protein consumption during the day should be 25-40 grams and in the form of three meals.
7- Excessive Consumption of Healthy Fats
When we say avocado, almond oil, hummus and olive oil, the variety and consumption of healthy fats has increased considerably. But here some problems were inevitable. Each gram of these fats equals 9 calories! That means 4 calories per gram in terms of both protein and carbohydrates.
According to the studies; Vegetable oils are more satisfying than carbohydrates. However, it creates a feeling of satiety at a lower rate than proteins with the same calories. So vegetable oils are better for weight loss and satiety than carbohydrates. But it is worse than proteins. In other words, in the light of this information, it is more accurate to consume by calculating the calorie ratio of vegetable oils. Reach saturation with foods containing unsaturated fat and never overdo it.