Barbara Karafokas - Holistic Nutritionist MSc.
  • Home
  • About Barbara
  • Work With Me
  • Store
  • E-Courses
  • Blog
  • Healthy Recipes
  • Freebies
  • Testimonials
  • Contact

Four Most Common Weight-Loss Mistakes 

20/5/2016

0 Comments

 
Picture
There is a great deal of misinformation out there especially when it comes to nutrition. The below points are based on scientific research and these facts have been published in peer-reviewed scientific journals.  
 
1. Eating Too Little Protein
When it comes to losing weight, it is important to stick to a clean, healthy eating diet where protein plays a major role.  Adding protein to your diet is the easiest and simplest way to lose weight.
 
Studies show that protein both increases your metabolic rate and helps
reduce appetite . This is due to the fact that more energy is required to metabolize protein and you can end up burning 80 to 100 calories per day. Protein is also more satiating, people who ate 30% of calories from protein ate 441 fewer less calories a day. Protein also tends to fight cravings and reduced the desire for late-night snacking by 50%.
 
2. Eating too Many Carbs
Reducing the amount of carbohydrates that you eat is a very effective way to lose weight. People who do this tend to notice that their appetite is reduced and they eat fewer calories. Eating a diet low in carbohydrates until you feel full; can make you lose about 2-3 times as much weight as a calorie restricted low-fat diet.
 
Low carbohydrate diets are extremely beneficial for people who are insulin resistant, obese, have type 2 diabetes or metabolic syndrome. Some of these health issues can literally be reversed by eating a clean diet which is low- carb based.
 
The types of carbohydrates that you should be eating should be high in fiber and from whole single ingredient foods such as beans. No PROCESSED goods made from refined white flour and sugar.
 
3. Being on a “Low-Fat” Diet
 
Interesting feedback from the biggest and most expensive diet study in history, The Women’s Health Initiative, randomized 48,835 women into groups… one ate a low-fat diet, the other group continued eating the standard Western diet.
 
After 7.5-8 years, there was only a 0.4 kg (1 pound!) difference in weight and there was no reduction in heart disease or cancer.
 
Many other studies have led to the same conclusion. The truth is, the low-fat diet is a miserable failure. Almost every time it is pitted against another type of diet in a study, it loses.
 
Even diabetics have been advised to follow this type of diet… the “carb up and shoot up” strategy that benefits no one but the drug companies. It is a simple biochemical fact that carbs raise blood sugar. This keeps the
diabetic patients dependent on blood sugar lowering drugs.
 
Although low-fat diets may be okay for healthy people, they are a
complete disaster for people with obesity, metabolic syndrome and type
2 diabetes.
 
In fact, low-fat diets can adversely affect some key risk factors for metabolic syndrome and heart disease. They can raise triglycerides, lower HDL and increase small, dense LDL particles.
 
4. Did You Think That  Fruit Juices Are Healthy ?
 
Most fruit juices are fruit flavoured water with a great deal of added sugars. Even 100% fruit juice should be a rare treat as it still spikes your blood sugar levels as all the fiber has been taken out. Whole fruits do contain some sugar but it is bound within the fibrous cell walls, which slows down the release of the sugar into the bloodstream.
 
Did you know that the sugar content of fruit juice is actually very similar to sugar-sweetened beverages like Coca Cola.
 
In conclusion it is definitely best to eat the whole fruit and to avoid drinking fruit juices, especially when you are trying to lose weight.
 


0 Comments



Leave a Reply.

    Author

    Barbara is a qualified nutritionist offering Health, Nutrition & Lifestyle Counseling. She gives Healthy weight loss advice and promotes the Mediterranean diet. She is the author of the Med Life Diet - creating healthy lifestyle habits and attitudes for life !

    Archives

    November 2020
    October 2020
    September 2020
    August 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    November 2018
    September 2018
    August 2018
    July 2018
    June 2018
    November 2017
    October 2017
    September 2017
    August 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    November 2015
    October 2015
    September 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • Home
  • About Barbara
  • Work With Me
  • Store
  • E-Courses
  • Blog
  • Healthy Recipes
  • Freebies
  • Testimonials
  • Contact