People take the first step: vowing to eat well, starting now.
But the problem after that is that they don't learn from their mistakes and within a month or so, return to their poor eating habits. Here are seven of the most common diet mistakes...
Not eating enough protein with breakfast You decide to eat healthy and choose a bowl of cereal with non-fat milk and a banana. An hour later, you start complaining of hunger. The protein from the milk is not going to keep you full until lunchtime. So, add a healthy fat to the cereal mix, like slivered almonds, or have a little extra protein — like a hard-boiled egg. It can make a big difference in your satiety level.
But the problem after that is that they don't learn from their mistakes and within a month or so, return to their poor eating habits. Here are seven of the most common diet mistakes...
Not eating enough protein with breakfast You decide to eat healthy and choose a bowl of cereal with non-fat milk and a banana. An hour later, you start complaining of hunger. The protein from the milk is not going to keep you full until lunchtime. So, add a healthy fat to the cereal mix, like slivered almonds, or have a little extra protein — like a hard-boiled egg. It can make a big difference in your satiety level.
Having a snack Most nutritionists recommend a
mid-morning snack if it's going to be more than four hours between
breakfast and lunch. But often, people misjudge the size of their snack
and create another meal. Remember, a snack is a mini-meal, and it ought
to be less than 200 calories. Plus, it should contain protein, healthy
fat or both. If you aren't really hungry, there's probably no need for a
snack at all.
Eating a salad for lunch Dieters often boast they're eating salads for lunch, as if they think they're following the No. 1 weight-loss guideline. Some salads are healthy, and some are not so healthy. Croutons, bacon bits, lots of cheese and a creamy dressing can be just the tip of a diet disaster. Too much chicken, too much avocado and too much olive oil can push it over the edge.
Leaving the carb off the dinner plate Believe it or not, you can lose weight and enjoy carbs with dinner. Many people think more protein on the plate is far better than adding a carb. However, it doesn't usually work out in the protein's favour. For example, a plain 225 gm chicken breast is around 375 calories, but if you were to eat a 113 gms serving and add a half cup of brown rice, you would save about 78 calories. Besides saving calories, you'll also be getting fibre, which overall may help with weight loss.
Avoiding your 'bad' foods
Eating a salad for lunch Dieters often boast they're eating salads for lunch, as if they think they're following the No. 1 weight-loss guideline. Some salads are healthy, and some are not so healthy. Croutons, bacon bits, lots of cheese and a creamy dressing can be just the tip of a diet disaster. Too much chicken, too much avocado and too much olive oil can push it over the edge.
Leaving the carb off the dinner plate Believe it or not, you can lose weight and enjoy carbs with dinner. Many people think more protein on the plate is far better than adding a carb. However, it doesn't usually work out in the protein's favour. For example, a plain 225 gm chicken breast is around 375 calories, but if you were to eat a 113 gms serving and add a half cup of brown rice, you would save about 78 calories. Besides saving calories, you'll also be getting fibre, which overall may help with weight loss.
Avoiding your 'bad' foods
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