12 Nutritional Mistakes That Are Making You Gain Weight and Fat
5Not eating enough protein
Protein is vital for the body but yet many of us when opting for a healthy diet get very little of it. It is an important nutrient when you want to lose weight. A diet with the desired amount of protein improves your metabolic activity to burn more fat. It also reduces you’re appetite and has a positive impact on hormones that regulate weight helping them work more efficiently. Studies have also found that a diet consisting of 0.6 -0.8 grams of protein per pound may regulate appetite control and improve the composition of our body. However, when consuming a high protein, make sure you drink enough of water to maintain kidney health as excess protein can be harsh on the kidneys.
6Lacking fiber in your diet
Fiber should be eaten regularly as it can help you reduce weight and keep you satiated. Fiber improves your weight loss efforts because your body absorbs fewer calories. You can increase your fiber intake through whole grain brown bread rather than white bread which is higher on the glycemic index. Similarly, go for brown rice instead of white rice. Consume foods like steel-cut oats and quinoa excellent for weight loss.
7Eating too often, even if you are not hungry
There are various dietary advice that advocates eating small portions several times of the day to lose weight instead of 3 large meals. This is not true at all because eating only when you are hungry is the key to losing weight. Eating too often even if it is a lesser quantity can actually lead to an increase in calories without you even knowing and this obviously is going to make you gain weight.
8Following the advice about never skipping breakfast
This is too often repeated in every health forum that you should never skip breakfast. We do this without even paying attention to our appetite and eat a big breakfast even if we don’t feel like it. According to a study of people who skipped breakfast it was found that they consumed more calories at lunch but overall they consumed 408 calories fewer in the entire day in comparison to those who ate breakfast.