Top 10 Dieting Mistakes And Avoiding Them!
1. You Call It A Diet
You tell yourself "dieting is all mental" but you are going to fail if you make that error because what are the first 3 letters of the word "diet" (DIE)... yes exactly! You have to get into the right frame of mind when it comes to your meal plans and mentally replace the connotation of "diet" with "lifestyle". Instead of calling and thinking of it as a change of diet, call and think of it as a change of lifestyle choices and you'll succeed in your fitness dreams. After all, our diet and what we eat is a part of our lifestyle, so if we change that, we are in effect changing our whole lifestyle.
2 - Not Getting Enough Protein
Protein is the stuff muscle and strength dreams are made of! The dreams of bodybuilders and fitness models that is! Not only will protein help you build and maintain lean muscle, but it is a vital building block to any weight training program. The #1 most bio-available form of protein is egg whites because your body assimilates it into the muscle the quickest. The next most important form of protein is whey protein which is your protein powder. You can also get lots of protein through, chicken, fish, lean red meat.
3 - Starving Yourself For The Sake Of Vanity
Nobody should ever starve themselves. Period. You will only end up harming your body and any weight that you manage to lose during a starvation streak will only come back to haunt you double-time. Your body will go out of whack and go into survival mode by going after your muscle tone (not the fat) and will only leave you feeling weak and "skinny fat". Eating more maintains an already healthy level of blood glucose which gives us steady energy levels throughout the day. Steady energy comes from steady intake of foods. By eating 3 meals and 2 snacks per day you will boost your metabolism and your body will burn stored fat (provided that you are exercising on a regular basis). Remember, when calories are consumed, there is a thermic effect that takes place, and your metabolism rises in order to process those calories. Love your body and do things the right way; patience is a virtue, especially when it comes to your fitness journey.
4 - Assuming That All Salads Are Created Equal!
Don't be hasty the next time you order a salad. Extras like cheese, tortilla strips, crispy noodles & nuts can add hundreds of calories. Also be careful when you eat out- it is not uncommon for restaurants to pour 500 calories worth of dressing on your salad. Salads with 1,000 - 1,800 calories are definitely a case of diet sabotage in its most disguised form. Take the time to think about what you are about to eat before you order. Tell the waiter that you want your dressing on the side and no croutons or "extras". A great trick that helps me is to dip my fork in the dressing before I reach into the salad bowl. This way I am not sacrificing flavor or adding hundreds upon thousands of calories to my "healthy lunch". It's all about finding that happy medium people!
5 - Being Un-Informed On What You're Eating
Know what you are eating and also don't be so quick to accept the "low-fat" or "fat-free" alternatives that restaurants offer. Did you know that a low-fat muffin can have 400 calories, and "healthy" wraps often have 600 - 700 calories each? Take the time to learn the nutritional value of your choices before ordering. It is also important to know your daily caloric intake. While you don't need to neurotic about every bite you take throughout the day, it's always in your favor to have a ball-park figure of what you need to consume to maintain and/or lose weight.
6 - Going To The Grocery Store Hungry
You will overspend and most importantly buy things you don't want and don't need! I don't care how strong your willpower is, you will just be setting yourself up for self-sabotage if you do this, so make sure to snack before you shop! Be smart and implement a food shopping strategy. Designate one day a week as your shopping and food preparation day. By developing this ritual, you become more organized and disciplined. I like to do my grocery shopping on Sunday evenings- I feel like I have the whole store to myself on those days and I ALWAYS go grocery shopping when my stomach is already full to make sure I can resist any cravings that pop up when I see the delicious treats available for sale at every grocery store (ie. chocolate bars)!
7 - Skipping Breakfast
Your mom was right when she said that breakfast was the most important meal of the day. Always make sure to eat within the first hour after rising in order to jumpstart your metabolism and burn more calories throughout the day. People think that they are saving calories when they skip breakfast but it's really quite the opposite. Make sure to have your "Breakfast of Champions" and that you have a balance of protein and complex carbs Ex: egg whites and oatmeal. While you may not be hungry first thing in the morning, forcing yourself to eat or drink something is one of the most beneficial things you can do... Learn more about why breakfast is so important!
8 - Drinking Your Calories
One recent study found that North Americans get approximately 21% of their calories from beverages. Liquid calories from alcohol, coffee with cream and sugar, sweetened juices, smoothies and sodas contribute to weight gain. Instead, eat your calories in form of quality proteins and complex and fibrous carbs and opt to drink plenty of water. Water, as you know is the most essential element and also aids in helping flush the system. Doctors recommend that you take in seven to eight glasses every day, to help flush out toxins and other wastes, so if you are not normally a "water drinker" buy yourself a refillable bottle of water to keep by your desk at work and drink up! A water bottle doesn't get much more durable than one built with stainless steel. This lightweight, good looking stainless steel water bottle is labeled with the sleek Bodybuilding.com logo. It's pull out nozzle allows air to enter the bottle while you drink for an easy, even flow.
9 - Fast Food Fix
Hitting the drive-through once in awhile isn't such a big deal - the problem is that if you do it one time, you're much more likely to swing by again. Fast food has chemicals and hormones that make it addictive and those who frequent fast food restaurants are more likely to pack on the pounds and also lead to an increased risk of a variety of diseases.
10 - Letting Cravings Take Over
Unlike the every day normal hunger that we all feel every day, cravings, are strong yearnings for certain foods, seem to be linked to our mind's reward system. Emotions, situations, or pleasant associations (your mom rewarded you with vanilla ice cream and a handful of animal crackers if you did all of your chores when you were little) can trigger a craving. It's true that when you eat a food you long for, your brain releases dopamine, a natural chemical related to pleasure.
TOP 15 MUSCLE BUILDING FOODS
1 - BEEF (GRASS-FED CATTLE BEEF)
Beef is important for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content. Beef from grass-fed cattle have much higher levels of conjugated linoleic acid (CLA) than conventionally raised cattle, which gives you a boost in shedding bodyfat and building lean muscle.
2 - BEETS
A good source of betaine, also known as trimethylglycine, this nutrient not only enhances liver and joint repair, but also has been shown in clinical research to increase muscle strength and power. Beets also provide an NO boost which can ehance energy and aid recovery.
3 - BROWN RICE
A slow-digesting whole grain that provides you longer-lasting energy throughout the day, and during workouts. Brown rice also can help boost your growth hormone (GH) levels, which are critical for encouraging lean muscle growth, fat loss and strength gains.
BROWN RICE HELPS BOOST YOUR GROWTH HORMONE (GH) LEVELS
4 - ORANGES
Another good fruit that can actually help to boost muscle growth, strength and endurance, especially when eaten before workouts.
5 - CANTALOUPE
Due to it's relatively low fructose content, this melon is one of the few fruits that is actually a fast-digesting carb. That makes it a good carb to have first thing in the morning after a long night of fasting and one of the few good fruits to eat after workouts.
6 - COTTAGE CHEESE (ORGANIC)
Rich in casein protein, cottage cheese is a great go-to protein source, especially before bed. Casein protein is the slowest-digesting protein you can eat, meaning it prevents your muscles from being used as an energy source while you fast during the night.
7 - EGGS
Eggs are known as the perfect protein, but their ability to boost lean muscle and strength gains isn't due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found. If you're worried about your cholesterol shooting up from eating the yolks, cholesterol from eggs has been shown to decrease the amount of LDL (bad) cholesterol particles associated with atherosclerosis. Eggs are known as the perfect protein
EGGS ARE KNOWN AS THE PERFECT PROTEIN.
8 - MILK (ORGANIC)
Contains both whey and casein and is rich in the amino acid glutamine. Organic milk has about 70% more omega-3 fatty acids than conventional milk.
9 - QUINOA
A complete protein in addition to being a slow-digesting carb, quinoa has been linked with an increase in insulin-like growth factor-1 (IGF-1) levels, an important factor associated with lean muscle and strength gains.
10 - WONKA PIXY STIX
These contain dextrose, meaning this carb doesn't even need to be digested - it literally goes straight into your bloodstream, getting those carbs straight to your muscles for the fastest recovery possible after workouts.
11 - SPINACH
A good source of glutamine, the amino acid that is important for lean muscle growth. In addition to glutamine, spinach can increase muscle strength and endurance. Spinach is a good source of glutamine, the amino acid that is important for lean muscle growth
SPINACH IS A GOOD SOURCE OF GLUTAMINE, THE AMINO ACID THAT IS IMPORTANT FOR LEAN MUSCLE GROWTH.
12 - APPLES
The specific polyphenols in apples help to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer. Other research also shows that these polyphenols can increase fat burning as well. That's why it's a good idea to make apples a pre-workout carb source.
13 - GREEK YOGURT
Like plain yogurt, Greek yogurt starts from the same source: milk. Greek yogurt, however, has more protein (a whopping 20 g per cup) and fewer carbs (9 g per cup) than regular yogurt (16 g protein, 16 g carbs per cup). It's also a good source of casein protein.
14 - EZEKIAL 4:9 BREAD
Ezekiel bread is made from organic sprouted whole grains. Because it contains grains and legumes, the bread is a complete protein, which means it contains all nine of the amino acids your body can't produce on its own - the ones needed for lean muscle growth.
15 - WHEAT GERM
Rich in zinc, iron, selenium, potassium and B vitamins, high in fiber and protein, with a good amount of branched-chain amino acids (BCAAs), arginine and glutamine. This makes wheat germ a great source of slow-digesting carbohydrates and a quality protein that's a perfect food before workouts.
TOP 15 FAT-BURNING FOODS
1 - WALNUTS
All nuts do contain some amount of the omega-3 fat alpha-linolenic acid, but most only contain trace amounts.
The real fat hero in most nuts is mono-unsaturated fats. Walnuts are actually a rich source of omega-3s. One ounce provides almost 3g of alpha-linolenic acid.
2 - GINGER
Used for centuries to help relieve digestive upset/disturbances, ginger can also help reduce inflammation, boost blood flow to muscles and aid muscle recovery. It has also has been shown to boost calorie burn when eaten.
3 - OATMEAL
This very slow-digesting carb keeps blood sugar and insulin levels low, so fat burning can stay high. In fact, research has shown that athletes who consume slow-digesting carbs in the morning burn more fat throughout the entire day and during workouts than those consuming fast-digesting carbs.
4 - AVOCADO
The mono-unsaturated fats found in avocados are burned readily for fuel during exercise and actually encourage fat burning. Avocados also contain a very interesting carb called mannoheptulose, a sugar that actually blunts insulin release and enhances calcium absorption, both of which are critical for encouraging fat loss.
5 - SALMON
This fish is one of the richest sources of the omega-3 essential fats EPA and DHA. Unlike flaxseeds, which provide a type of omega-3 that has to be converted into EPA and DHA, salmon provides your body a direct supply of them with no conversion required. This way you know you're getting a direct supply of the fats that turn on fat burning and block fat storage.
6 - SOYBEANS (EDAMAME)
Soybeans are the direct origin of soy protein, which has been shown to build muscle as efficiently as other forms of protein like whey and beef. Soy has also been shown to aid fat loss, possibly by decreasing appetite and calorie intake.
7 - WATER
Most people don't think of water as a food, but it is, and a critical one at that because the human body is approximately made up of 70% water. This just may be your best ally in fighting bodyfat. Studies have shown that drinking 2 cups of cold water can boost metabolic rate by 30%. It has been estimated that drinking about 2 cups of cold water before breakfast, lunch and dinner every day for a year can burn 17,400 extra calories, which translates into a little more than 5 pounds of bodyfat!
WATER JUST MAY BE YOUR BEST ALLY IN FIGHTING BODYFAT.
8 - FLAXSEEDS
They contain the essential omega-3 fatty acid alpha linolenic acid. These omega-3 fats have been found to turn on genes that stimulate fat burning and turn off genes that increase fat storage.
9 - GRAPEFRUIT
A study from the Scripps Clinic (San Diego, California) reported that subjects eating half of a grapefruit or drinking 8 oz of grapefruit juice three times a day while maintaining their normal diet lost an average of 4 pounds over 12 weeks - and some lost more than 10 pounds without even dieting! Results were likely due to grapefruit's ability to reduce insulin levels and to a chemical in grapefruit known as naringin, which prevents fat from being stored in the body.
10 - HONEY
Yes, it's a sugar, but it's fairly low on the glycemic index. Keeping insulin levels low and steady is critical for maintaining a fat-burning environment in your body.
Honey is also a rich source of nitric oxide (NO) metabolites; ultimately, that means it actually encourages fat release from the body's fat cells
11 - PEANUT BUTTER
Another source of helpful mono-unsaturated fat that can actually aid fat loss. What's funny is that many food manufacturers make low-fat peanut butters!
Of course, they replace these healthy mono-unsaturated fats with carbs, namely sugar. Avoid these and stick with natural peanut butters that don't add the type of fat you surely want to avoid - trans fats.
12 - EGGS
Yes, I listed eggs in the muscle-building foods too. So how can it also be a fat-burning food as well? Research supports the notion that those who start their day with eggs not only eat fewer calories throughout the day, but also lose significantly more bodyfat.
13 - CHILI PEPPER FLAKES
Hot peppers contain the active ingredient capsaicin, a chemical that can enhance calorie burning at rest as well as reduce hunger and food intake. The boost in calorie burn is particularly enhanced when capsaicin is used with caffeine.
14 - BROCCOLI
This fibrous carb doesn't provide many net carbs or calories, but it can make you feel full - one reason why it's a great food for getting lean.
BROCCOLI ALSO CONTAINS PHYTOCHEMICALS THAT CAN HELP ENHANCE FAT LOSS.
15 - OLIVE OIL
Like avocados, olive oil is a great source of monounsaturated fats. Not only do they lower levels of the "bad" type of cholesterol and improve cardiovascular health, but they're also more likely to be burned as fuel, which means they're less likely to be sticking around your midsection.