We all know that in order to drop body fat and keep it off, you have to combine an effective exercise program with good nutrition, but there a some really common mistakes many people make when it comes to constructing their healthy diet plan, which seem healthy, but actually could be hampering results. Below are the top three mistakes that we see people making when they first come to the club. See if any apply to you, and try the recommended adjustments, it might just be what you need to start dropping those pounds!
1) Most people don't eat enough protein, which means that they tend to fill up on carb and fat dense foods, which in combination can spell disaster for your fat loss efforts. The beauty of protein is that it has what's called a high 'thermic effect of feeding' - it requires a large amount of energy for digestion, and thus keeps you feeling fuller for longer. Good quality lean protein will also provide the essential amino acids required for you to build, repair and maintain lean tissue, the metabolic 'machine' of your body, as well as producing important molecules such as enzymes, hormones, neurotransmitters and antibodies. Consuming protein can also increase levels of the hormone glucagon, and glucagon can help to control body fat. Glucagon is released when blood sugar levels go down, which in turn causes the liver to break down stored glycogen into glucose for the body. It can also help to liberate free fatty acids from adipose tissue, which means using your body fat for energy instead of it hanging around your midsection!
A general guideline for protein intake is, for women, 1 serving of lean, complete protein (20-30g) with each meal, every 3 hours or so, and for men, 2 servings of lean, complete protein (40-60g) with each meal, again every 3 hours or so. You can ensure you are eating enough protein in your diet by having a whey protein shake for breakfast, one post exercise to assist with muscle recovery and regeneration, and again prior to bed to prevent overnight catabolism (muscle breakdown). Remember that, rather than making you look bulky, lean muscle tissue is your best ally when it comes to fighting fat.
2) Another common dietary mistake people seeking to drop fat make is that they only eat three times per day. Thanks to tradition, this has been ingrained into our society as the best way to eat, when actually it leads to long periods between feedings and subsequent peaks and troughs in blood sugar, with the result being hunger, poor food choices, catabolism, and fat storage. Snacks have also developed a bad name due to the absolute wealth of poor quality snack foods available, but in reality they are pretty much essential to maintainable body composition change. Start thinking about your meals and snacks as 'feedings' and, eating small amounts every 2-3 hours, you should be aiming for 5-6 feedings per day. It's essential to remember the above point however; quality, lean protein is your friend, so include some at each feeding and bulk out with plenty of veg (primarily green) and other unrefined carbohydrate sources (starchy carbs such as bread, rice, pasta etc are not your fat loss friend and should be kept to a minimum, preferably only after training when insulin sensitivity is high, glycogen stores are depleted, and the body is better able to process these food structures in a useful manner rather than storing them as fat for a rainy day).
3) One of the most common dietary mistakes people seeking fat loss make is a dependency on fruit, which, whilst nutrient rich and a good source of carbohydrate, is nevertheless packed with fructose (not a problem in itself unless consumed by the truckload) but can trigger other sweet cravings. In addition, fruit tends to be more carbohydrate dense than vegetables, which can prove problematic for those who are less carbohydrate tolerant and prone to fat gain. Therefore, aim for a ratio of 4:1 vegetables to fruit in your daily diet, and aim to consume fruit at breakfast (fantastic in a smoothie with whey protein and oats) or post exercise, when, as explained earlier, insulin sensitivity is elevated.
Do let us know if you have any questions regarding this post in the comment box below; we're here to help you get body you want!
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