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Health and Fitness News

Everybody Makes Mistakes

Are you making these food mistakes in your effort to lose weight?

You’re on a diet and you know you shouldn’t eat that big slice of cake, but you do it anyway. There are times when you’re trying to lose weight and you eat the wrong foods knowing full well they aren’t diet-friendly. And you’re certainly not alone.

But sometimes, the mistakes are on accident. Many trying to lose weight unknowingly make mistakes when it comes to the foods they eat. That’s because eating a healthy diet that promotes weight loss often means a complete diet overhaul. It’s not easy learning and adopting new eating habits after a lifetime of unhealthy choices.

For safe and effective weight loss, avoid the following five food mistakes.

Mistake 1: A Protein Imbalance

Some people go crazy about a high-protein diet and others go to the opposite extreme by skimping on protein. However, protein plays a strategic role in weight loss. Eating the right amount of protein can help you feel full for longer, reduce your overall calorie intake, boost your metabolism, and protect from muscle loss. Too much protein, however, is stored as fat. The trick is to eat a balanced amount of protein. Try to include a source of protein at each meal and snack for an overall daily protein intake of 0.36 grams of protein per pound of body weight. For those who push it in the gym and are working with a personal trainer, it’s considered safe to consume up to 0.64 grams of protein per pound of body weight.

Mistake 2: Only Eat Salad

You know that salads are a diet-friendly meal option, but you’ve taken it way too far. Salad for lunch, salad for dinner, and raw veggies for snacks may actually be hindering your weight loss. Salads generally aren’t high in carbs and protein, two nutrients needed for lasting fullness and energy. A salad that lacks protein and carbs may leave you feeling hungry soon after eating. Also, many salads are surprisingly high in calories. Nuts, dressings, and cheeses can quickly make your salad go from a healthy alternative to something filled with more calories than a hamburger.

Mistake 3: Never Snack

Dieting means you’re going to feel hungry all the time, right? Wrong. Many people avoid snacks in their quest to lose weight, but they’re missing out on an important piece of the puzzle. Giving your body food every three or four hours is one way to keep your metabolism humming and prevent you from over-indulging at mealtime. Keep your hunger at bay with small, healthy snacks between meals. The best snacks are those that include protein and fiber. A few nuts, apple slices with peanut butter, or veggies dipped in hummus are good options.

Mistake 4: Overindulge Healthy Foods

You may have swapped out unhealthy junk food for whole foods, but just because a food is considered healthy doesn’t necessarily mean you can eat as much of it as you want. Many healthy foods are also high in calories—take nuts, avocadoes, dried fruit, or whole grains for example. When you’re trying to lose weight, portion control rules apply no matter what food you’re eating.

Mistake 5: Low-Fat or Diet Foods

Many dieters still believe the lie that fat is the enemy. For this reason they avoid all fat, including the healthy fats, and choose foods labeled as “low-fat” or “diet.” The problem with these foods is they are usually high in added sugars and calories. Since dietary fat helps fill you up, foods low in fat make you hungrier. The fat you want to avoid is trans fat and go easy on the saturated fats.