Most people can easily get confused about what constitutes good nutrition and what is really “bad.”
Not only are they overwhelmed and frustrated with all the conflicting nutrition information on the market today.
Here top 5 nutrition mistakes that you may be making, change them, and make an adjustment:
1. The Sugar Rush
It is no longer a secret or even a shock to most people that refined sugar causes weight gain and is one of the leading causes of obesity in the world. Sugar is also extremely addictive (causing feelings of highs and lows in the body similar to most drugs). In addition, the negative side effects are just as bad as drugs, if not worse! Americans, truly, do not realise how much sugar they are consuming in one day. Most soft drinks, juices and even some “health” drinks have anywhere between 5-10 teaspoons of sugar in each 8oz serving. Can you imagine putting 8oz of water in a cup and then adding 10 teaspoons of white sugar and then drinking it!
Well, this is exactly what you are doing when you drink any kind of soft drink, juice, and most other drinks on the market today.
In addition, drinks that are not only items loaded with sugar but also most cereals and packaged foods have sugar (or some form of sugar) listed as the first or second ingredient (which means it is the ingredient in the highest quantity)!
Fortunately for those looking for a lean, defined body, once you stop eating sugar, your addiction will quickly disappear. People who are “on” sugar crave it all the time. People, who are “off” sugar, do not even miss it. Weaning yourself off sugar and sugar-containing products will cause a drastic and immediate change in your weight. The first few days may be a bit of a “detox” (just like a drug) but these symptoms quickly disappear (and so do the pounds!)!
2. Carbohydrates…and the BAD name
There was a brief moment in time when I thought Dr. Robert Atkins was going to be elected president. Thousands of people were flocking to his nutrition weight loss program as the next big revolution in weight loss!
Yes, some of these people did lose weight but they also were fatigued, extremely constipated and they all had the kind of bad breath that no amount of Altoids could conquer.
Why? Because they were allowing their bodies to enter a state of “ketosis” which does, cause people to lose weight but also quickly lands them in the hospital. Does this sound like the kind of long-term health plan you should be following? I do agree that reducing the number of carbohydrates in your nutrition and meal plan will help you lose weight and lean down. Nevertheless, you must reduce the bad and increase the good. Eating fibrous carbohydrates like fruits and vegetables actually turns your body into a fat-burning machine!
Eating starchy carbs like rice and potatoes after a workout will also help you develop the lean, muscular physique most men and women are looking for. The processed and refined wheat and grains are causing everyone to blow up like balloons.
Do not fall into the “no carb” trap. Learn the right nutrition carb approach to look great and feel great at the same time.
3. De-Hydration
If you often feel like you are starving all day no matter how much food you have consumed, chances are you may be severely dehydrated. Many people actually mistake hunger for dehydration and eat tons more calories than they actually need when all they really needed to do was drink some water!
It would be impossible to pick up any diet or weight loss book without it saying somewhere “drink 8-10 cups of water each day.” Even if all health and nutrition gurus do not agree on all the same principles, they do all agree on one: water is the magic potion to ensure weight loss!
When you consider that water helps the body metabolise stored fat, rid the body of waste (as in unwanted fat and toxins), and is a natural diuretic and a natural laxative, no wonder it is an absolute MUST when fat loss is your goal. Drink a minimum of 1⁄2 of your body weight in ounces of filtered water each day to ensure that your body rids itself of the unwanted fat you are aiming to lose.
4. You really don’t have to avoid Fat
While some thought Atkins was the best thing since sliced bread, others thought that fat was the root of all evil. This is only partially true and the complete elimination of all fats from your diet is a BIG mistake. Yes, you should eliminate unhealthy fats like hydrogenated oils (sorry, that means no French fries or doughnuts)!
But the healthy fats found in wild fish and nuts are absolutely necessary for your body to function at its optimum. These fats, called Omega 3 essential fatty acids, are actually so critical to your body’s functioning, that it is very difficult to experience any weight loss without including them in your meal plan! Where do you find these Omega 3’s? You find them in salmon, walnuts, flax seeds, and organic eggs.
Make these foods an integral part of your eating regimen and you will see some great results in your weight loss efforts. A high-quality Omega 3 supplement also works wonders for your body and helps to burn off unwanted fat. Take a few capsules with each meal to ensure you are getting your Omega 3’s daily!
5. Don’t ignore your muscles’ needs for fuel
Protein is not just for bodybuilders. It’s for every person who wants to achieve a lean, slender, and toned physique. Protein macro-nutrients not only fuel your muscles, but also helps stabilise your blood sugar and prevents hunger. You get the benefit of lean, toned muscles and a way to NOT be hungry. Sounds like a win, win to me.! Unfortunately, most people go the entire day without eating any protein at all.
It’s no wonder these are the same people that complain of a flabby body, fatigue, and hunger pangs that just won’t go away. Include a source of healthy protein into each meal (that includes snacks). Wonderful sources of protein are grass-fed meats, free-range poultry, organic eggs, wild fish, and organic raw nuts!
For further advice on nutrition contact me by email at [email protected] for a consultation.
