Losing weight isn’t easy at all. You may be inclined to go on a fast crash diet so that the pain is short-lived. Or do you think: I’ll scrap all those carbs, nice and simple. But those are not good methods, explains dietitian Vicky De Beule on HLN off. She lists four well-known pitfalls. Don’t fall for it!
The danger of a crash diet
Nothing better than fast results, but a crash diet is not healthy. “If you have to stay below 1200 kilocalories per day, you may lose a few kilos,” says the nutrition expert. “But because you deprive your body, it goes into starvation mode and loses muscle mass in addition to water.” And then your metabolism slows down. “If you then eat as before, you will often gain weight even faster due to this altered combustion mechanism, the well-known yo-yo effect that so many people struggle with.” Eliminate carbohydrates
Cutting out an entire group of nutrients is never a good idea. Whether it concerns fats or carbohydrates: there are good and bad of them. So feel free to eat avocados, but avoid chips. Eat wholemeal bread, but no biscuits. “The refined sugars in cookies and the like don’t feed your body, but carbohydrates are much more than that. The multiple “slow” carbohydrates in whole grains, potatoes, vegetables or legumes are nutritious and contain fiber. They are essential for a healthy intestinal flora. The ‘fast’ sugars in fruits don’t have to stop you from eating fruit either, because you get a lot of vitamins, antioxidants and fibers for free,” it sounds.Count calories
Admittedly, it doesn’t hurt to list how many calories you actually eat in the Yazio app, for example, but it shouldn’t become an obsession. Rather, make sure you choose the right calories. “Many people on a diet measure their food down to the gram, but this is contrary to our innate self-regulation,” says the dietician. “It’s up to our bodies to indicate when it’s hungry and when it’s full, not our heads. Unfortunately, we have forgotten this a bit due to too many rules and do’s & don’ts. Sometimes I hear clients say, for example, that they are only allowed to eat four sandwiches. Or they ask me how many potatoes they can eat. However, more relevant questions are: What type of sandwich do you eat? What do you put on it? When and why do you eat? How much do you exercise and what does the rest of your intake look like?” Focus on number of kilograms
Of course your scale is indispensable if you want to lose weight, but don’t focus too much on it. The same applies here: one kilogram is not the other. For example, your waist circumference appears to be more important than your BMI. “Even if you and I weigh the same, our bodies can be composed in a different way. It is the amount of fluid, muscle and fat mass that determines whether your body is healthy or not. Not your weight in itself.” Mauritius Images GmbH
2023-07-11 10:27:06
#Avoid #pitfalls #lose #weight #wel.nl
