We all know one or two people who claim to have never dieted, but for most of us, that claim simply isn’t true. What’s worse, most of us have followed some bad diet advice at one time or another. It seems that most bad diet advice centers on cutting a specific food group or type of food completely from your diet. Cutting out or restricting certain foods can create a nutritional deficit in your diet that may actually make losing weight harder. For example, the “consuming fat makes you fat” myth is one of the worst in weight loss. Fats found in foods like avocados, nuts and salmon protect the heart and support overall health. Restricting certain kinds of foods isn’t the only bad diet tip out there, and certainly isn’t the only one that can do more harm than good.
Calories are calories, and all should be counted
All foods contain calories, but not all calories are created the same. Nutrient-dense foods are full of quality calories that your body uses to fuel itself. On the other end of the spectrum, there are the ”empty” calorie foods that provide no nutrients at all. Calories are a good starting point for monitoring portion control, but they aren’t the only factor to consider.
Loading up on protein is the best way to lose weight
Protein consumption is important, but it shouldn’t be the only, or even main, focus of your diet. The body needs protein, carbohydrates and fat, and emphasizing one more than the others leads to an imbalanced diet.
Working out on an empty stomach burns more calories
The food you do or do not have in your stomach when you exercise has no effect on calorie burn. In fact, a study published in the Strength and Conditioning Journal found that exercising on an empty stomach may contribute to muscle loss. Instead of hitting the gym on an empty stomach, eat some fruit before and bring plenty of water to drink during your workout.
Take weekends off after watching what you eat all week
It has been said over and over that the best weight loss plan is a lifestyle change. A lifestyle is not created Monday through Friday and then abandoned on the weekends. Doing so destroys any consistency you have built up and can cause a frustrating plateau.