Do You Make These 5 Dieting Mistakes?

Do you make these 5 diet mistakes
Photo credit Alice Henneman

Whether your goal is weight loss, weight maintenance or preventing disease, you may fall victim to one of these common dieting mistakes.

1. You eat (too) perfect before 6 PM. You had your protein shake at breakfast and your green salad for lunch. Now it’s dinner time, you’re starving, and you want to eat everything in sight. Of course you are starving, the day is almost over and you have only consumed 500 calories. Ideally, you want to spread out your calories evenly throughout the day. People that eat lightly during the day tend to go crazy in the evening. Aim for balance in your meals. A healthy breakfast and lunch should include foods from at least 3 different food groups. Instead of just oatmeal (1 food group) try oatmeal with berries, walnuts, and milk (4 food groups – much more balanced). Some research even suggests that making lunch the largest meal of the day, instead of dinner, may aid weight loss.

2. The “organic” halo. If something is labeled organic it is automatically good for you, right Food Babe? Wrong. Organic packaged snack foods might be better for the environment, but in most cases they are not better for your waistline.  Did you know that organic Oreos were a real thing? Due to the low demand, they didn’t last very long. If you prefer to buy organic food you definitely should, but don’t blindly consume large amounts of cookies or other “snacks” just because they are organic.

organi oreos, dieting mistakes

3. Not eating enough fruits and veggies. Diet fads come and go, but one recommendation that is here to stay is fruits and vegetables. They offer fiber, vitamins, and phytochemicals which can not be replaced with a vitamin, supplement or veggie powder. You can call powders “whole foods” but they are not the same thing as eating fruits or vegetables. What happens if you take a carrot and blend it. Does it turn into powder? Nope. To find out how many fruits and veggies you should be eating check out this CDC calculator.

4. Taking the weekends off. You should take the weekends off from your job, not your diet. Sure you can still have fun and go out to eat on the weekends. But make an effort to not stuff yourself to the brim (with food or drinks). Simply eating mindfully when you are enjoying good food can be enough to not wreck your hard work during the week. If the weekends are a problem for you, consider weighing yourself Friday mornings and Monday mornings. If you see that number routinely creeping up on Monday try changing your weekend routine to include more exercise and healthier food choices. A great resource for finding healthy restaurant food is Healthy Dining Finder.

5. Fearing fat. Eating a lot of fat doesn’t make us fat. Eating too many calories does – whether it comes from protein, carbohydrates or fat. Fat has a satiating effect that carbohydrates don’t provide, therefore eating a small amount of fat with most meals is a good idea. Fat also helps us absorb fat soluble vitamins A, D, E, and K. Many times fat-free or reduced fat products will have added sugar, sodium or thickening agents to try and replace what is lost when the fat is removed. If the calories are significantly reduced and you genuinely enjoy the taste of the product, the reduced fat version might be a good choice. If the calories are similar and the ingredient list is much longer, just go for the original full-fat version.

Have you fallen for any of these dieting mistakes?

11 thoughts on “Do You Make These 5 Dieting Mistakes?

  1. Do you think that all the fat reduction diets are the cause of all the low vitamin D levels in people? Seems like everyone I know has been told by their Dr. that they have a significant vitamin D deficiency.

    1. That’s an interesting point you bring up Julie. No, I don’t think that’s why, since low carb diets are currently more trendy than low fat diets. People also aren’t experiencing deficiencies in the other fat soluble vitamins. Honestly I have no idea why vit D deficiency is more common than ever, except over use of sunscreen/not being outdoors or more widespread testing.

  2. Oh man, organic oreos?! That’s really something! I’ve eaten lunch as my largest meal of the day for years now. It’s how I feel best, especially since we go to bed quite early, so I don’t like eating a big dinner then going to bed shortly after. Love the advice you’re sharing here, Heather!

  3. I’m so guilty of mistake no.1! Light lunch (never really have time to eat it properlyy) and then I’m auper hungry when I’m at home, devouring everything! Ok, a slight exaggeration! I need to make an effort to have a proper lunch.

    1. Yes, a proper lunch is important for a healthy diet! Thanks for reading and commenting Joanna 🙂

  4. Great tips!
    That’s funny about the organic Oreos . It’s funny what some people will buy just to make them feel like it is healthier…
    Also about the fat – that is something I always point out to my clients is that when you take something out, they most often put something back in to take it’s place…and it’s often not better for you!

  5. Great tips, thanks Heather! Really funny to see how Oreo responds to the latest buzzwords in order to keep sales up. These guys are good, difficult to beat them 😉

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