What are some nutrition mistakes that are making us fat? Are we fat because we eat too much carbs or too much fat?
According to the NCBI, cutting carbs and sugar is the best way to get rid of obesity. They maintain two main points:
Low-carb diets haven’t worked. Despite the USDA’s Dietary Guidelines for a low-carb diet for decades, we continue to gain weight.
Carbohydrates increase glucose levels (and insulin levels), which in turn make us fat. If you reduce your carbohydrate intake, you reduce your glucose levels and your fat gain.
You’re on a nutritional diet and exercise plan, but you’re making some nutritional mistakes that are causing you to gain weight instead.
There are many reasons for this; you’re not eating breakfast on time, not adding enough protein to your diet, or you’re starving yourself in an effort to lose weight.
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These nutritional mistakes can ruin your entire weight loss journey; that’s why we recommend you try to avoid them.
16 Nutrition Mistakes That Are Making Us Fat
Here are some other nutrition mistakes that are making us fat:
1. Not eating enough veggies
Vegetables are a low-calorie, high-nutrient food. They are incredibly healthy and steam, boil, or roast, but they should be part of your daily diet.
2. You too rely on supplements
Despite the fact that Americans spend billions of dollars annually on dietary supplements, a 2016 JAMA study found that many of these products do not provide any benefit over placebo.
Another surprising finding: Supplement users appear to be among the healthiest people on the planet and may not even need supplements.
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Unless you have a vitamin, deficiency and have been prescribed one by your doctor, you should look for whole foods.
By eating whole foods, you’ll get more than just the vitamins you’re looking for; you’ll also get fiber, protein, and healthy fats.
3. You’re too weak when it comes to beverages
Although diet is often associated with food, beverages are no exception. Processed juices, sweetened sodas, and sugary teas are loaded with calories and can wreak havoc on your body’s metabolism.
It’s not just calories that will push your body to gain weight. Research has shown that our bodies don’t process liquid calories the same way they process solid calories, so we may end up consuming more calories until we’re full.
4. Lack of protein and fiber intake
The two most important nutrients for weight loss are protein and fiber. If you don’t include them in your diet, your metabolism slows down.
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Protein stimulates the thermic response of food. This means that your body burns more energy for energy-processing dietary protein than it does for carbohydrates and fats.
Both of these nutrients help keep you full for longer, which means you won’t overeat.
5. Eat lots of food and avoid fresh fruit
If you eat too much and don’t include fresh fruits in your diet, your weight loss goals will stay a dream. The best fruits for weight loss are watermelon, pears, apples, and grapefruit.
6. Drinking too much-packaged fruit juice
People who are trying to lose weight often stop consuming sugary drinks, such as soda. However, they frequently forget to take fruit juices with them.
100% fruit juice contains enough sugar to spoil your weight loss plan.
For instance, 12 oz of unprocessed fruit juice contains approximately 36g of sugar. That is more sugar than 12 oz of soda.
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7. Having the idea that all calories are the same
Not all calories are created equal. There are good calories and bad calories. Vegetables are good for you, but a big hamburger is bad for you.
That’s because your body’s insulin response depends more on how many calories you eat than how many calories you burn.
8. Based on a 2,000 Calorie Diet
| Nutrient | DV | DV% | Goal |
| Iron | 18mg | =100% DV | At least |
| Vitamin D | 20mcg | =100% DV | At least |
| Dietary Fiber | 28g | =100% DV | At least |
| Added Sugars | 50g | =100% DV | Less than |
| Sodium | 2,300mg | =100% DV | Less than |
| Saturated Fat | 20g | =100% DV | Less than |
| Potassium | 4,700mg | =100% DV | At least |
| Calcium | 1,300mg | =100% DV | At least |
9. Select only low-fat foods or diet
Processed foods are often thought of as the best way to lose weight, but this isn’t always the case. Many of these “healthy” foods are loaded with sugar to make them taste better.
So, instead of keeping you full, low-fat foods tend to make you feel hungry and push you to eat more. It’s healthier to choose a mix of high-quality and low-processed foods.
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10. Eat too much, even when you’re not hungry
Many of us are told that eating small portions multiple times a day is the best way to lose weight instead of eating big meals 3x a day. But this isn’t true.
The secret to losing weight is to eat when you’re hungry and only eat when you’re hungry. Eating too many times a day, even though you’re eating less, without even realizing it, can cause you to consume too many calories throughout the day.
11. Eating whole, single-ingredient foods is not a healthy habit
The most common causes of weight gain are high-fat, high-processed foods. According to research, processed foods are the primary cause of the current epidemic of obesity.
The most important thing you can do if you want to improve your health is to eat whole foods. Whole foods are self-sustaining, which makes it very hard to overindulge.
12. You’re not really paying attention to your portions
When it comes to eating everything, even if you’re losing weight, it’s all about portion control.
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The same goes for healthy foods; just because they’re considered healthy doesn’t mean you can eat them in large amounts.
Remember, you’re eating calories anyway; the more calories you eat, the more weight you’re likely to gain.
13. Eating too much on a cheat day
After following a strict diet all week, it’s important to have a cheat meal so you can stay motivated throughout the weight loss process.
You can eat whatever you want, but make sure you don’t overdo it. It’s a good idea to plan your cheat meal ahead of time and count the calories you eat so you won’t feel guilty afterward.
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14. You treat one food as if it were a magic diet pill
Apple cider vinegar has been linked to delayed gastric emptying, as well as reduced blood sugar spikes.
However, coating your salad with apple cider vinegar every day doesn’t mean you don’t need to make other changes to your diet.
There’s no one-size-fits-all solution to losing weight. Keep adding apple cider vinegar to your salad, but make sure you’re also cutting out junk foods, exercising, and avoiding these.
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15. Don’t know how to read food labels
As a rule of thumb, we buy foods labeled as diet, low-calorie, low-fat, etc. Any product labeled as such is not 100% safe to eat.
You can’t forget the chemicals, preservatives, and other additives that are added to foods to make them ‘healthy.’ If you want to lose weight, always eat at home instead of packaged diet food.
16. Excessive experimentation with too many fad diets
If you’re the one who’s been trying every fad diet out there and constantly feeling like you’re stuck between a rock and a hard place when it comes to what you can and can’t eat, don’t worry.
Fad diets can help you lose weight in a short amount of time, but they’ll only damage your health in the long run. Don’t forget that there’s no easy way to lose weight.
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You’ll need to stick to a healthy diet that’s low in calories in order to lose weight. And no fad diet will ever replace that.
FAQs Related To Nutrition Mistakes That Are Making Us Fat
What nutritional mistake will cause you to gain weight?
Eating too much of calories
Does eating fat make us fat Why or why not?
Neither carbs nor fats cause weight gain on their own.
What are diet mistakes?
- Skipping meals
- Consuming too much protein
- Forgetting that drinks also contain calories
- Eating in small portions
- Consuming too little water
Why am I getting fat when I don’t eat much?
When you eat too few calories, your resting metabolic rate slows down.
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Why am I fat when I don’t eat much?
You may think that cutting back on your portion sizes will help you lose weight faster, but cutting back on your portions actually makes your body conserve energy by decreasing the amount of calories it burns.
Is Rice good for you to lose weight?
If you’re looking to lose weight, it’s best to select from these four weight-loss options: Colored rice (red and brown rice) is high in fiber and high in antioxidants, which makes it a better choice for weight loss.
Is White Rice good for you to lose weight?
White rice is also not recommended for weight loss.
What increases body fat?
If you eat more than you burn, you’ll gain weight. Fat stores excess calories throughout your body.
Does sugar make you fat?
Sugar is not the same as body fat.
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Which food gains weight faster?
- Whole grains
- Dried fruit
- Potatoes
- Avocados
- Oily fish
- Eggs
- Dairy products
Is Milk good for you to lose weight?
It also increases your metabolism, which leads to weight loss.
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What are the negative effects of dieting?
- Increased body dissatisfaction
- Increased self-obsession with thinness
- Low self-esteem
- Low nutrient intake
- Loss of muscle
- Risk of heart disease
- Increased risk of developing eating disorders
- Increased mortality with severe calorie restriction
What is the hardest part of losing weight?
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One of the biggest challenges in losing weight is figuring out what to do if you start to creep back up on the scale.
A Word From GetMe Treated
The above-mentioned tips are the nutrition mistakes that are making us fat. So, have you made any nutritional mistakes? Do share your mistake or secret in the comments below.