Error 1. You do not watch the portion sizes
Many people believe that if the product is useful, you can eat it in unlimited quantities. This is a big mistake. Even healthy foods like cereals, whole-grain pasta or sweet fruit consumed without restrictions, it can negate all your efforts.
How to fix
- Buy a kitchen scale and weigh all the foods that you consume.
- Download the app to count calories or keep a diary, not to exceed a daily rate.
- Remember that on the packaging and in the table indicate the caloric content per 100 grams of the raw product and the weight of the dry / wet and the finished product can be very different. Therefore, any material to be weighed before cooking, or look in the tables calorie ready-made products.
Error 2. You do not consider calorie sauce
Many dieters believe that a small amount of sauce, not much increase in calories. Actually purchased sauces tend to be very high in calories and fat: they contain about 30 grams of fat and 300 calories per 100 grams. Adding to the dish 30 grams of sauce, you consume 90 calories, most of which are represented in saturated fats.
How to fix
- Replace purchased sauces natural spices. So you reduce the calorie content of their meals without compromising their taste.
- If you can not give up the sauces, based on the principle of the lesser evil instead of ketchup buy natural tomato paste, mayonnaise and replace it with a sauce of white yogurt and mustard.
Error 3. Do you prefer low-fat products
Low-fat milk and milk products not only help to lose weight, but also forced to consume more calories. recent studiesLow-Fat Foods Can Make You Fatter! Conducted by the Food & Brand Lab, found that the sign "0% fat" on the packaging makes consumers eat more product and have an average of 84 kilocalories ahead when consumed with normal food fats.
In addition, low-fat foods do not give a feeling of satiety, and their vitamins and minerals absorbed much worse. As a result, you do not get the benefit and in a short time want to eat again.
How to fix
- Buy dairy products with an average fat content.
- Consider not only the calories, but the amount of proteins, fats and carbohydrates.
- Carefully read the labels: in some low-fat foods to improve the taste of added sugar, which can increase their caloric content.
Error 4. Do you prefer fried food
The vegetable oil used in cooking, greatly increases the caloric content of dishes.
How to fix
- Use other cooking methods: bake foods in the oven, cook for a couple.
- Buy pan with non-stick coating, which allows to fry without oil.
- If you are using oil for frying, do not pour it into the pan out of the bottle, and grease the surface with a brush.
Error 5. You eat too many useful sweets
Often advised to replace candy and cookies on a useful snack nuts and dried fruits. Yes, they are much more nutrients, but also a lot of calories. For example, a small handful of walnuts weighing 30 grams contains 196 calories, and the same number of dates - 80 kcal.
How to fix
- Remove the bowl with dried fruits and nuts with a prominent place.
- Before useful snack snack, measure dose, weigh it and count calories.
Go on a healthy diet and do not let the errors and illusions nullify all your efforts.
see also🧐
- 7 principles of intuitive power, which will help to lose weight without dieting
- How to lose weight by 5-10 kg: training and nutrition programs for sustainable results
- How many times a day should be eaten