Diet advice for weight loss is hard to miss, even when you aren’t looking for it. Yes, the web, magazines, and newspapers have plenty of information on diets to lose weight, but how much of that information can you trust? Sometimes, the information may even be sound, but the advice may not be great. Today, even dietitians and nutritionists feel compelled to give out quick fixes that actually do more damage for long term weight loss. For example, drastically reducing calories will help you lose weight, but what most ‘experts’ conveniently omit is that this type of weight loss is very temporary and is usually followed by weight gain. So, here are some diet suggestions that you really need to be wary of.
5 Diet Suggestions That You Should Not Follow
1. Reduce Food Intake To Lose Weight
Firstly, it’s never easy to just reduce your food intake, which is why most dieters who simply restrict food intake land up seesawing, gaining weight rapidly after losing a few kilos. Secondly, reducing food intake is only required if you have become habituated to overeating; in which case too, you need to gradually change eating habits to break the pattern of overeating. Thirdly, reducing food intake is pointless if you do not consider the quality of food being consumed. If you are trying to lose weight, what is most worrying about restricting food intake is that it sends the body into starvation mode – this means metabolism slows down to conserve energy and you could even gain weight.
2. Cut Out Carbs To Lose Weight
Any diet advice that recommends the exclusion of an entire food group should be suspect immediately. Every food group has a place in the nutritional pyramid, and the key in a diet is maintaining balance, not being one-sided or restrictive. Carbs are a vital source of energy and eliminating them altogether from your diet will cause a dip in metabolism and can also adversely impact energy levels, causing fatigue and exhaustion, while it may also impair other bodily functions. Instead of simply restricting or avoiding all carbohydrate rich foods, choose foods with high quality complex carbs like whole grains, pulses, fruits and veggies, rather than foods with simple carbs like biscuits, pastries, and other processed foods.
3. Skip Breakfast To Lose Weight
Fortunately, most websites and publications don’t recommend skipping breakfast anymore, but if you ever receive this advice, you know where it belongs. Breakfast is the first meal of the day and it follows a natural fast of about 8 to 12 hours, depending on how long you sleep and how early you have your dinner. Skipping your first meals of the day, after your body has already been fast will send it into starvation mode. While you may feel great about having managed to avoid ‘unnecessary’ calories in the morning, you’ll be wreaked with hunger pangs and cravings by noon and later in the day. This means that you are much more likely to make unhealthy food choices the rest of the day and will also most likely overeat at all meals.
4. Avoid Snacking To Lose Weight
Maintaining long gaps between meals increases the risk of overeating and it may also slow your metabolism down. It is also bad to eat just two heavy meals in a day as it causes energy spikes that will adversely impact those weight loss goals. Most experts today in fact recommend eating five to six smaller meals through the day, as this reduces the risk of over eating, keeps energy levels stable, and improves metabolism efficiency.
5. Cut Out Fats To Lose Weight
As I mentioned earlier, it’s always a bad idea to exclude or drastically restrict any dietary food group. Excluding or drastically reducing fat intake is actually one of the worst things you can do as there are various fats like monounsaturated fats and omega 3/6 that are essential for brain health, nerve transmission, and also for the absorption of fat-soluble vitamins. As with carbs, instead of avoiding or restricting foods that contain fats, make healthier choices opting for unsalted nuts, flaxseeds, oily fish, olive oil, and bran oil, while ditching deep fried and junk foods.
So, the next time you hear someone talk about cutting down your carb or fat intake and avoiding snacking or reducing your food consumption to lose weight, you’ll know better than to try it out. Good diets for weight loss may not yield instant results like fad diets, but they are sustainable and won’t just help you lose weight, but will also help you keep the pounds off.
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