It is impossible to adhere to the correct diet? Most likely, you were the victim of one of these 7 errors. Learn how to fix them, and achieve success!
Author: Keith Cracker
You are extremely attentive and do not allow anything to get in the way of your goals. You have a nutrition plan, and you are ready to put it into practice, but what if you make one of these mistakes? Listed below are the 7 main causes of failure during dieting.
Do not make these simple mistakes, and the physique of your dreams will become reality this year.
1 error: you do not know how much you are eating
The most important condition for the success of any diet is a clear understanding of how much you eat. Speaking about the amount of food, I do not mean its volume, but its calorie content. The amount of calories you consume determines those changes (or lack of them) in the physique that you see.
To improve and control the composition of the body, we need to understand the principle of energy balance. Energy balance is the difference between the calories received and consumed.
- Received calories – energy that we get (digest) with food.
The energy balance dictates changes in body weight on the basis of the first law of thermodynamics, according to which energy can not be created or destroyed. When you consume more calories (energy) than your body needs, you gain weight. If you get less calories than your body needs, the body weight decreases.
To know exactly how many calories you get with food, you must carefully monitor your diet. If there is no clear understanding of how many calories you consume, how can you expect to succeed?
First of all, determine how many calories you need to maintain body weight at the same level. You can use the calculator for calories.
If your goal is to reduce body weight, subtract from the result of 250-500 calories per day. Such a deficit will theoretically result in the loss of 0,5-1 kg per week. If you want to build muscle, I would recommend adding only 200-400 calories per day to create a small excess of energy. Overeating does not help to build muscle faster, but only leads to the appearance of excess fat.
Now you need to carefully monitor the diet so that the amount of calories consumed corresponds to your goals. To do this, you can use the application for a smartphone or the good old method of pen and paper. If you progress more slowly than you would like, you need to raise or reduce the calorie intake. With this you will have to experiment.
2 error: lack of protein in the diet
If you are a bodybuilder, you are unlikely to make such a mistake. The problem is more typical for those who are just starting their fitness path. They believe that they get enough protein, but in fact the protein in their diet is not enough (at least, given the goals).
For today, the recommended daily protein norm is 0,8 grams per 1 kg of body weight per day. This amount is enough to prevent protein deficiency in the elderly, but not enough athlete. Consumption of protein above the recommended rate for healthy people is not only not dangerous, but also useful.
Useful properties of protein:
- Strengthens the feeling of saturation.
If you get a little protein with food, correcting this error can lead to better body composition, even if the total caloric content of the diet remains at the same level. This is explained by the fact that in protein foods, the thermal effect (the consumption of calories for digestion, absorption and assimilation) can be four times higher than that of fats and carbohydrates. By replacing these macronutrients with protein, you will start burning more calories.
As you can see, increasing the amount of protein in the diet promises many advantages. A deficiency of protein can cause mediocre results.
If you want to solve the problem, you need to know exactly how much protein you consume. To extract the maximum benefit from the protein, athletes will have 1,4-2,0 gram for 1 kg of body weight per day. Nobody says that you can not exceed this dose, but you probably will not get a further increase in efficiency.
It is important that the protein comes from sources of high quality. Qualitative sources of protein contain all essential amino acids (threonine, valine, lysine, phenylalanine, tryptophan, isoleucine, leucine, methionine and histidine). As a rule, the most high-quality sources of protein are products of animal origin.
Recommended sources of protein:
3 error: drastic changes in diet and habits
A common approach to starting a diet is to change the diet according to the principle "all at once". For example, from an absolutely disorderly diet people go on to the most severe diet, which forces them to eat from plastic containers every three hours. They completely reformat their diet and try to make it perfect. I will not reveal to you America, if I say that there is no ideal diet.
Cardinal changes in eating habits can turn into a shock. Many end up with a diet, because they are paralyzed by constant analysis. They evaluate each aspect of their menu and experience because of the smallest details that do not play any role (at least for beginners). When something like this happens, the changes seem like an awesome task, and sticking to a diet becomes much more difficult.
At a time, change only one aspect of the diet. There are two advantages to this strategy. First, you will be able to direct all the energy to master one habit and evaluate one variable. Secondly, you will understand what steps lead to the desired changes in the physique. In a sense, it's like doing research on yourself, because every time you change only one variable.
When you completely understand one aspect of your diet, go to the next. You may have a feeling that the events are developing at a snail's pace, but over time these small adjustments add up to one big picture. In the end, you will have a diet and lifestyle, which will be much easier to stick to.
4 error: unnecessarily pedantic selection of products
You, probably, are perplexed, how careful selection of products can be a mistake?
If you are too pedantic about the choice of products, you lose sight of calories and BJU. And as we said, the composition of the diet has a huge impact on your physique.
Our bodies do not see the difference between specific products and do not read labels. They see only calories, macronutrients, vitamins and minerals. Focusing on certain products, you risk being in a broken trough, that is, with a balance of calories and BJU, which does not meet your goals.
In addition, people who are too sensitive about food choices may develop eating disorders. Because of this, they often begin to divide foods into good and bad, and this can be very dangerous. The product itself can not be bad or good, it needs to be evaluated in the context of the entire diet. Do not get me wrong, it's good to choose healthy food, but too much good too can be bad.
Solution: strive for rationality in the long run
Stick diet will be easier if you do not bend the stick with a choice of foods. Long-distance rationality is one of the most important conditions for a successful diet. If you can not keep to a diet, how can you expect that it will work?
Make sure that the caloric content and composition of the diet is fully consistent with your goals. Do not get too hung up on which products you get energy from and BZU. Cover the need for macronutrients (including vegetable fiber), mainly due to useful products, and everything will be in order.
Bonus. Find out your nutritional value using the online calculator BJU. Set your goals, and the calculator will tell you how much protein, fat, carbohydrates and dietary fiber you need to receive.
5 error: random selection of products
Disorderly choice of products can also turn into a problem. If you think only of BJU and calories, you may develop a deficiency of micronutrients. Each product contains various vitamins and minerals, and if you eat the same food day by day, there is a great risk of encountering a deficiency of certain nutrients.
The popular trend of the fitness industry is the IIFYM diet (If It Fit Your Macros, or a flexible diet). If you are not familiar with IIFYM, the point is this: you need to cover the need for BJU and calories at the expense of products that you love. A flexible diet destroys all the notion that there are magic products that you need to eat to keep yourself in shape.
The IIFYM diet has positively affected the industry as a whole, but some have completely distorted its principles. They used a similar approach to include a variety of junk food products in their diet, although a flexible diet is not designed at all for this. The mistake of these people is that they did not take into account at all, what products their macronutrients come from.
Solution: stick to a varied diet
Be sure to include a variety of foods on the menu, especially fruits and vegetables. An effective way to avoid micronutrient deficiencies is to get vegetables and fruits with every meal.
Try to achieve goals for calories and BJUs at the expense of useful, nutrient-rich foods, and on empty "treats" leave somewhere 10-20% of total calories. This is a good middle between errors under the number 4 and the number 5. Adhering to the diet will be easier, and you will avoid the risk of lack of essential micronutrients.
6 error: do not commit progress
The lack of documented results is a big mistake, especially if the transformation of the body is at stake. Step on these rakes, and your diet is likely to fail, because you just will not know that the diet is working. We need confirmation that our efforts are not in vain, and for this there is nothing better than controlling body weight, measuring the volumes and studying their reflection in the mirror.
The progress achieved can play the role of positive reinforcement. When you see that the applied efforts bring results, it motivates, and with good motivation it is easier to adhere to a diet. If you do not follow your progress on a regular basis, you make a big mistake.
Find a convenient way to follow the results. Some people like numbers, and they better fix the body weight and volume. Others prefer to look at the reflection in the mirror and their photos. The main thing is do not stop monitoring and stay in the chosen coordinate system.
Stop on some method and use it to determine if your diet is working. If it does not work, make adjustments and see how they affect the quality of your body.
For example, if I set a goal to lose weight, I weigh myself every day and watch the trend. I compare the average weight by weeks and see if I lose 0,5-1% every week. If I see that I do not reach this level, I reduce the caloric content of the diet to spur fat burning. If I did not follow the results, I would not know when to make these critical adjustments.
Do you have a plan for what to do when the diet is over and you reach your goals? If not, you are one step away from failure. Returning to old habits and former food, you will return to your previous physique. Diet for weight loss can not last forever, and you need a plan of action at the time of its completion.
Re-gaining weight is one of the biggest problems when it comes to the success of a diet. At the end of a period of severe restrictions, your body is both psychologically and physically adjusted to the rapid replacement of fat stores. This is the body's biological response to a diet.
Here is what is said about the successful diet in the work published in the American Journal of Physiology:
"To be successful in the long term, our strategies for preventing weight gain should be as exhaustive, continuous and excessive as the biological adaptation mechanisms that they are trying to counter."
As you can see, the lack of strategy at the time the diet is completed is a big mistake. Avoid re-accumulation of excess fat deposits, planning everything in advance.
To prevent excess fat, you should slowly and systematically increase the intake of calories (from carbohydrates and fats). The strategy is called reverse-diet, or reverse diet, and it helps you to return the metabolism to the indicators that were before the start of weight loss.
Immediately after the end of the period of restrictions, you should raise the calorie content of the diet by about 10-15%. This will help you get out of the state of energy deficiency and return to normal health. Then increase the energy value of the menu by 50-150 calories per week and watch how your body reacts to changes.
Every week you have to record body weight and compare photos. Continue adding calories until you start to gain weight again on a weekly basis. Most people manage to significantly increase the caloric content of the menu without gaining too much fat.
I have considered 7 the main reasons why people can not stick to a diet. By eliminating these errors, you will move much further in your fitness journey.
Importantly, remember that creating the physique of your dreams takes time. Be patient and continue to work hard.