5 Common Diet Mistakes That Experts Are Tired Of Making

If you’re having a hard time keeping New Year’s resolutions, especially when it comes to food and diet, you’re not alone. A 2020 survey report that less than half of people who set avoidance goals (eliminate sugar, cut carbs, etc.) are successful. It doesn’t help that there are so many diets out there myths circulating on social mediawhich can cause misinformation, unwanted results and impaired nutrition.

Instead of trying a viral diet trend that is almost certainly doomed to fail, why not listen to the people who know their stuff? To find out which diet mistakes nutrition experts are tired of seeing, we spoke to them to learn more about what you should be doing instead.

1. Fear of carbs

Registered Dietitian Amy Davis says that carbs are often made to be the enemy. She points to keto and carnivore diets as just some of the plans that focus on cutting carbs. However, Davis says the carb scare is a mistake, explaining, “We need carbs! They are the main source of fuel for our bodies and they don’t inherently make you gain weight as many people think.’

Instead of cutting out carbs as a diet plan, Davis says people can “choose high fiber, whole food carbohydrates.”

Francesca Alfanoregistered dietitian nutritionist, agrees. She adds: “Complex carbohydrates like sweet potatoes, quinoa and whole grains provide the energy and nutrients your body needs – especially fiber and B vitamins. They are essential when focusing on your health, especially for women.”

If you needed more reason to stop fearing carbs, think what Mayo Clinic should say. The health giant notes that low-carb diets can lead to shorter-term weight loss, but after about 12-24 months, the results may not hold. The medical center also notes that while refined carbohydrates like table sugar can raise your blood sugar, the more complex carbohydrates found in vegetables and beans are unlikely to do so.

2. Eliminate all sweets

You don’t have to skip every sweet to maintain a healthy lifestyle. Davis says, “It’s well documented that too much added sugar has negative health effects, but all-or-nothing attitudes tend to have the opposite effect.” Not only are avoidance-based goals harder to stick to, but initially it can to go through sugar withdrawal lead to a tendency to overeat.

The American Heart Association recommends that men consume no more than 36 grams of sugar per day, while women should consume no more than 25 grams per day. For reference, a slice of Junior’s famous cheesecake in New York is expected to have 22g of sugar per serving. While it would be wise to avoid eating a rich dessert with every dinner, you don’t have to feel guilty about your occasional indulgence.

Davis also points out that you can find “unrefined, natural sweeteners to satisfy your sweet tooth.” She recommends Medjool dates because they “offer both a sweet, caramel flavor and nutrients like fiber, magnesium and potassium.” If you bake at home, you can also try to change the traditional refined sugar with alternatives such as turbinado or muscovado sugar.

3. Becoming obsessed with intermittent fasting

Intermittent fasting is a style of eating that involves cycling through periods of eating and fasting. The Cleveland Clinic says that this way of eating can have several advantages. It can reduce inflammation, improve blood sugar and improve sleep quality. That being said, there are reasons to be cautious before starting this type of regimen.

The Cleveland Clinic says some of the potential side effects of intermittent fasting include irritability, low energy and temperature sensitivity.

Alfano also cautions, “Intermittent fasting is everywhere right now, but it’s not always the best option—especially for women trying to conceive or balance their hormones.” She says skipping meals for long periods of time can to “increase stress hormones like cortisol, prevent ovulation and disrupt your menstrual cycle.”

If you use intermittent fasting as a means of losing weightAlfano recommends focusing on getting balanced meals and prioritizing both sleep and stress management. Do not fast for longer than your healthcare provider recommends. If you start to feel tired or stressed, this type of diet may not be for you. In this case, Alfano recommends “trying to eat regular, balanced meals to keep your blood sugar stable and help your hormones stay on track.”

4. Relying on protein shakes and supplements

Many protein shakes are advertised as meal replacements. While a recovery shake can help you get a much-needed energy boost after a workout, it’s not as helpful when it comes to getting your vitamins and minerals.

Alfano notes, “Protein shakes can be helpful in a pinch, but overdoing them can mean you’re missing out on real, nutrient-dense foods.” Unless you’re reading every label carefully, your protein shakes are likely hiding ingredients that that you don’t know about. According to Alfano, “Many store-bought shakes are full of artificial sweeteners and fillers that can upset your gut or disrupt your hormones.”

It is also worth noting that The FDA does not analyze or test the contents of the supplements before they hit the market. As a result, determining the actual efficacy of everything from supplemental vitamin tablets to protein powders and shakes can be a challenge.

A better approach? Alfano says she recommends people “focus on whole food sources of protein like eggs, lentils, nuts, seeds, and high-quality meat or fish to get what your body really needs.” Eating foods in their whole forms allows your body to maximize nutrient absorption. “

5. Sticking to a super strict diet plan

According to Davis, any inflexible eating regimen probably won’t produce long-term results. She explains: “Although strict diets can give you short-term results, they are usually not sustainable in the long term and lead to weight regain and negatively impact your relationship with food.”

If your eating plan is too strict, it can even be classified as disordered. National Eating Disorders Association (NEDA) describes malnourishment as “a spectrum of problematic eating behaviors and distorted attitudes toward food, weight, shape, and appearance.” NEDA says behaviors that indicate disordered eating may include dieting, skipping meals, fasting, restricting food intake, or eliminating certain foods or food groups.

Instead of sticking to a strict idea of ​​what you can and can’t eat, Davis advises, “Focus on creating healthy, sustainable habits like eating 4-5 servings of fruits and vegetables a day, getting regular exercise that you enjoy, and getting enough protein meals.”

The bottom line

Time and time again, the experts we spoke with said the best way to eat better is by focusing on simple habits like eating more whole foods. Be wary of any over-the-counter product that promises miracle results. And don’t worry so much about what qualifies as “good” or “bad” food that you lose sight of maintaining a balanced diet. Any all-or-nothing diet is unlikely to be sustainable or help you achieve long-term results. When in doubt, always check with your healthcare provider about making the right changes to your diet.