FAD diets have a failure rate of 95 %. So, only 5 % of people who go on a trendy diet lose weight and keep the weight off.
There are many mistakes I see as an online fitness trainer. Here are three of the most common ones…
1️⃣ Massively Under consuming Calories
Going on really strict diets where the calories are way below your maintenance calories is a recipe for disaster.
It was easy to think that the less you eat, the more you are going to lose, but there is something called your metabolic rate which cannot be disregarded here. If you eat very low calories, your metabolism is going to slow down. The body goes into “survival mode” and tries to become more efficient with calories.
A slow metabolism is only one of the problems. Another is massive cravings which will eventually make you give in. That one evening when your will power zero, you go on to bring eat high calorie foods and probably start gaining more weight than you lost.
It only takes a slight deficit of calories to lose weight. And before even getting into a deficit, most often it is better to increase calories and incorporate weight training to increase the metabolic rate first.
2️⃣ Being In A Deficit of Calories Too Long
While you need to be in a deficit of calories to burn fat, doing it all year is not a good idea. You need diet breaks where you eat higher calories for at least a week. You can also incorporate high calorie days to boost the metabolism also called “cheat days”. I just don’t like the term cheat day, as it is misleading. Higher calories do mean having a lot of sweets and junk foods. Just making sure the metabolism doesn’t slow down by increasing the calories.
3️⃣ Eating Too Low Carbohydrates
Yes, lowering your carb intake during your diet helps to burn fat faster. But if you lower your crabs too much for too long, you are teaching the body to not use carbs. What happens once you get back to all the pastas and fruits later? You blow up like a ball fish. The body starts storing it all as fat.
In general, complex carbohydrates are digested more slowly, they have less effect on blood sugar than refined carbohydrates do. They also provide fiber.
Refined carbohydrates such as sugar or white flour are often added to processed foods. Examples of foods with refined carbohydrates are white breads and pasta, cookies, cake, candy, and sugar-sweetened sodas and drinks.
Your body uses carbohydrates as its main energy source. During digestion, complex carbs are broken down into simple sugars (glucose) and release into your blood (blood glucose).
Insulin is released to help glucose enter the body's cells, where it can be used for energy. Extra glucose is stored in the liver and muscles, and some is converted to body fat.
A low-carb diet is intended to cause the body to burn stored fat for energy, which leads to weight loss.
Typical foods for a low-carb diet
In general, a low-carb diet focuses on proteins and some vegetables. A low-carb diet generally limits grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds. However, some low-carb diet plans allow small amounts of fruits, vegetables and whole grains.
A daily limit of 0.7 to 2 ounces (20 to 57 grams) of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 80 to 240 calories. Some low-carb diets greatly restrict carbs during the initial phase of the diet and then gradually increase the number of allowed carbs.
In contrast, the Dietary Guidelines for Americans recommends that carbohydrates make up 45% to 65% of your total daily calorie intake. So if you consume 2,000 calories a day, carbs would account for between 900 and 1,300 calories a day.
DO EXERCISES!!! EAT HEALTHY FOOD
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