5 dieting mistakes that keep you from losing weight and keeping your fat on

1. Unscientific abstinence

Eating very small amounts to lose weight will have a noticeable effect in the short term, but when you continue this regimen, the body activates a self-protective mechanism to maintain normal functioning by reducing the amount of calories consumed. This also causes the basal metabolic rate to slow down and the body tends to store more fat.

2. Eat fruit instead of main meals

The fructose content in fruit is very high. Compared to starchy foods, fructose is more easily absorbed and converted into fat, which is not beneficial for weight loss, and can easily cause hunger and cravings, causing you to consume more calories.

Nutritionists suggest that when losing weight, you can eat fruit during the day, but it should not replace main meals, especially dinner. After 4 p.m., prioritize low-calorie fruits such as cherry tomatoes, blueberries, grapefruit, strawberries... but do not squeeze them into juice. Drinking fruit juice is equivalent to drinking sugar water, which can easily cause blood sugar fluctuations.

3. Long-term starch abstinence

As one of the three major nutrients, carbohydrates are the most basic and main source of energy for the human body. Not eating carbohydrates for a long time will reduce muscle mass, reduce metabolism and affect the endocrine system.

About a handful of carbs per meal is ideal. When setting a weight loss goal, experts recommend prioritizing good, nutritious, fiber-rich carbs like sweet potatoes, corn, brown rice, oats, etc.

4. Protein deficiency

Protein is also one of the three main nutrients of the body, not only maintaining normal activities but also promoting metabolism, making an important contribution to repairing damaged cells. Protein also creates a feeling of fullness and can effectively help reduce food intake. According to nutritionists, what really makes people fat is not meat but sugar.

High-quality protein sources recommended by experts are seafood, chicken breast, beef, eggs, lean meat, tofu, soy products, nuts...

5. Eat only boiled food

Many people when losing weight or pursuing a healthy lifestyle often prioritize eating only steamed/boiled foods or lean meats to limit calories intake. However, eating too little fat or lacking fat for a long time is also not good for the body. Not eating enough fat for a long time will affect metabolism, cause constipation, affect the health of the skin, hair, inhibit vitamin absorption, menstrual disorders...

In short, if you want to lose weight healthily and safely, you still need to consume fat but in moderation and make sure to choose the right type of fat. Healthy fats are abundant in olive oil, avocados, sea fish, nuts, etc. On the contrary, trans fats are abundant in fast foods, deep-fried foods, etc., so they should be limited as much as possible. If you like to eat raw, boiled, or steamed vegetables, you can mix in oils such as olive oil, walnut oil, or sesame oil to ensure adequate nutrition for your body.