Make sure you avoid these diet mistakes that make you fat.
These have been selected and explained by Gravity Transformation. Check them out on YouTube.
The video runs through the following points in great detail. If you want to lose fat then make sure you pick up and apply these principles.
- Meal Frequency
- Make Dieting as Complex as You Want
- Taking the Weekend Off
- Diet Mistakes
- Fad Diets
- Not drinking enough Water
10 Worst Diet Mistakes that Make You Fat
“These are the 10 Worst Diet Mistakes that make fat loss harder. If you’re wondering why you’re not losing stubborn fat it’s most likely because you’re making at least one of these mistakes. Avoid these common weight loss mistakes and uncover the truth behind these fat loss myths that you’ve believed for so long.”
Source: Right photo courtesy of CrossFit Inc.“You can work out as hard as you want, but you won’t burn fat if you’re not focused on what you’re eating and how much you’re eating.”
“Unfortunately, there’s a lot of confusing and contradicting information out there, so it’s easy to make some pretty common mistakes when setting up your diet plan for fat loss. So today I want to go over 10 of these major diet mistakes that you’ll want to avoid because these make it much harder for you to lose fat.”
Worst Diet Mistakes that Make You Fat – Number 1
“And the first mistake that makes you waste a whole lot of energy and time on an unnecessary meal prep is this false idea that you need to eat a large number of small meals throughout the day to support your metabolism and effectively burn fat.”
“That’s why most fitness meal plans call for anywhere from 5 to 6 meals per day. And like I said, people that recommend this high meal frequency strategy claim that it keeps your metabolism high since you keep feeding the fire consistently and that supports weight loss.
“But is this true? Well, the answer is no. A meta-analysis concluded that ‘There is no difference between nibbling and gorging when it comes to 24 calorie intake and expenditure.’ (10)”
“In other words, it doesn’t matter whether you eat many or a few meals per day – as long as you consume the same amount of food, the impact on your metabolism and on your body fat will be the same.”
“On top of that, eating more frequently might even make it harder to lose weight. That’s because, as found by research from the University of Hawaii, ‘eating frequency was positively associated with energy intake.’ (1) This doesn’t necessarily mean that eating more often will cause you specifically to gain weight and that eating less often will cause you to lose weight. It highly depends on what works for you.”
“But if you find it hard to lose weight and eat many meals multiple times per day, you might want to try reducing your meal frequency and see if that helps you better control your caloric intake.”
Worst Diet Mistakes that Make You Fat – Number 2
“The next big mistake that prevents people from even starting to change their diet is focusing too much on the details and not focusing enough on the Big Picture.”
“Losing weight and burning fat is simple on paper. You just consume fewer calories than you burn and you’ll drop pounds off the scale. But despite its simplicity, you can make dieting as complex as you want.”
“For example, beginners might wonder whether they should go with organic food or not. Whether broccoli is better for weight loss than cauliflower. Or whether it’s better to boil vegetables or eat them raw. And sure, those are interesting questions. But in the grand scheme of things, they’ll either have a very negligible or no impact on your weight loss results at all.”
“Many people get lost and overwhelmed when they start focusing more and more on the rather non-essential details. Should you eat red meat or white meat? How long after your workout should you have a protein shake? What’s the best time of the day to eat carbs?”
“Of course, it’s okay to ask these questions but don’t let such small things distract you from the bigger picture. And two key big picture tips that you need to follow as your guiding north stars are that you have to be in a calorie deficit and you have to make sure that you eat enough protein every day.”
Source: Brooke Lark on Unsplash“If you can follow these two big picture things you will burn fat and improve your body composition. Don’t allow yourself to get overwhelmed with the details because there’s enough mismatching information out there to make your head spin from vegan to carnivore to keto to low carb to low fat, and you’ll just get lost and stuck in analysis paralysis. You have to understand that any diet can work as long as it works for you.”
Worst Diet Mistakes that Make You Fat – Number 3
“Another very widespread diet myth is this false belief that you have to eat a lot of fat and a low amount of carbs to burn fat. For many people, Paleo and keto-type diet plans can be very effective for weight loss.”
“One reason for this is because you limit your carbohydrates, which is one of the most overconsumed macronutrients. Now, where many low-carb dieters go wrong is that they believe the more fat they eat, the more fat they’ll lose. The rationale behind this is that studies show that consuming more fat increases fat oxidation in the body, which is definitely true. However, for people that are drinking MCT oils, and just adding tablespoons of coconut oil to their coffee every morning, what they fail to realize is that burning body fat and burning dietary fat are two different things. Just because your body is burning more of the fat that you’re eating for fuel doesn’t.”
Check out the video for the rest of the information and all the mistakes.
Video – Worst Diet Mistakes that Make You Fat
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Time Stamps – Worst Diet Mistakes that Make You Fat
- 0:26 Meal Frequency
- 2:03 Make Dieting as Complex as You Want
- 5:09 Taking the Weekend Off
- 7:50 Diet Mistakes
- 10:15 Fad Diets
- 11:22 Not drinking enough Water
References – Worst Diet Mistakes that Make You Fat
1. You must burn more calories than you consume, and it doesn’t necessarily matter whether you get your macros from carbs, fat, or protein https://pubmed.ncbi.nlm.nih.gov/1734671/ https://pubmed.ncbi.nlm.nih.gov/ https:// pubmed.ncbi.nlm.nih.gov/8561057/ https://pubmed.ncbi.nlm.nih.gov/19828708/
2. “Eating frequency was positively associated with energy intake.” https://pubmed.ncbi.nlm.nih.gov/16953255/
3. Consuming more fruit and vegetables can help people lose weight and keep it off. https://www.researchgate.net/publication/284700057_Higher_fruit_consumption_linked_with_lower_body_mass_index https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266069/
4.. “studies report that participants significantly underestimate how much they eat and can underreport their calorie intake by as much as 2,000 calories per day.” https://www.healthline.com/nutrition/does-calorie-counting-work#calories-and-losing-weight
5. One reason is that research shows people who drink mostly water consume, on average, 9% fewer calories per day compared to those who don’t. https://www.ncbi.nlm.nih.gov/pubmed/16421349 https://pubmed.ncbi.nlm.nih.gov/20796216/
6. By not consuming enough protein, hunger hormones like ghrelin will be elevated, which stimulates appetite. https://www.ncbi.nlm.nih.gov/pubmed/16469977
7. This study looked at what would happen when subjects raised their daily protein consumption from 15% to 30% of their total energy intake. “spontaneous energy intake decreased by 441 63 kcal/d, body weight decreased by 4.9 0.5 kg, and fat mass decreased by 3.7 0.4 kg” https://pubmed.ncbi.nlm.nih.gov/16002798/
8. “Studies using whole-body calorimetry and doubly-labeled water to assess total 24 h energy expenditure find no difference between nibbling and gorging” https://pubmed.ncbi.nlm.nih.gov/9155494/
9. Research shows dietary fat may be more satiating in females than males. http://jn.nutrition.org/content/146/4/838.abstract?etoc