Everyone has tried dieting at some point in their life. However, some mistakes made while dieting can cost much more than the expected results. In order to create a healthy lifestyle, it is very important not only to get the right information but also to apply the right strategies. Expert Dietitian and Phytotherapist Hanse Nur Özyurt wrote about some common diet mistakes and how you can avoid them
1. Extreme restriction and low calories
Many people opt for extremely low-calorie diets for rapid weight loss. However, such diets can disrupt the body’s energy balance, leading to a slowdown in metabolic rate. As a result, weight loss can be temporary and your health can be negatively affected when your body doesn’t get the nutrients it needs.
The right way: Creating a calorie deficit, but doing so with healthy, balanced foods is a healthier approach. Slow weight loss brings more permanent and healthy results.
2. Focusing on a single food group
Misconceptions like ‘Carbohydrates are bad!’ or ‘Fat-free foods are always healthier!’ can lead you away from a balanced diet. The body needs all food groups; carbohydrates, proteins, fats, vitamins and minerals.
The right way: Each food group should be included in the diet in a balanced way. An eating plan that includes vegetables, fruits, whole grains, quality proteins and healthy fats is best for overall health.
3. Avoid all fats
The idea that fats harm the body is a common misconception in recent years. Fats are one of the basic nutrients the body needs. However, the wrong types of fats (such as trans fats and saturated fats) can harm the body.
The right way: Healthy fats, especially foods containing Omega-3 fatty acids such as olive oil, avocado, nuts and fish, are beneficial to the body. It is important to include these types of healthy fats in your diet.
4. Insufficient water consumption
Neglecting to drink water while dieting can prevent the body from performing its normal functions. Additionally, thirst can often be confused with hunger and can lead to unnecessary snacking.
The right way: Drinking enough water throughout the day supports weight loss by increasing the body’s metabolic rate and also helps eliminate toxins from the body.
5. Over-reliance on sugar-free products
Products sold on the market with labels such as ‘sugar-free’ or ‘low-calorie’ often contain sweeteners and processed ingredients. Such products can be more appetizing and offer alternatives that are not rich in nutritional value.
The right way: It is healthier to satisfy your sweet tooth by using natural sweeteners (e.g. honey, dates) or unsweetened natural fruits. Also, turning to whole foods will make your diet more nutritious.
Conclusion
When dieting, many people make mistakes based on misinformation. The basic guide for a healthy lifestyle should be balance and sustainability. Our bodies need different food groups and each individual’s nutritional needs are different. Therefore, a healthy plan tailored to individual needs is the best approach. Dieting should not be a ‘prohibition’ or ‘restriction’; the main goal is a balanced diet that will improve our health and improve our quality of life.