Fitness weight loss

Top 10 Diet Mistakes And How To Avoid Them

Top 10 Diet Mistakes And How To Avoid Them

1. Not eating fats: your body needs sources of fat to gain, maintain or even lose weight.

2. Post and pre-workout meals: exercising regularly comes hand and hand with dieting, in order to get results you must be constant and do it regularly. Eating before and after a workout is essential when dieting as well, a good meal should include carbohydrates, protein and a some fat, this benefits the muscles it repairs and builds them.

3. Low calorie intake: Starving yourself or skipping meals is not the key to a healthy diet, any extreme diet, will make you lose a lot of weight at first, then your metabolism will slow down so that when you go back to a normal diet your body will gain the weight back.

4. Hitting those happy hours: drinking your calories is one of the worst mistakes made while trying to maintain a healthy diet/ lifestyle. Alcoholic drinks are loaded with calories, for example those cocktails you like so much, they are loaded with sugar, one can of beer has close to 200 calories and 1 serving of wine has 123 calories.

5. Not eating breakfast. Breakfast is the most important meal of all, its what gets your metabolism running to start your day off full of energy. Eating breakfast also improves concentration and performance.

Top 10 Diet Mistakes

6. Drastic change in your eating habits giving up your favorite foods when you start dieting is a big mistake, you can easily fall back and give up. This is a gradual process, you should eliminate those unhealthy foods you like one by one and then having a healthy diet will become a permanent habit.

7. Not eating frequently. You should eat five or six small meals or snacks per day to keep your metabolism running strong and your energy level consistent.

8. Eating too much healthy food. We all know how fruits and vegetables benefit our health but some of these can make us gain weight when consumed in excess. Some fruits are loaded with sugar and some vegetables are starchy and we should watch the portions of these when trying to loose weight.

9. Not consuming carbohydrates. Every diet should include high-fiber carbohydrates like brown rice, beans and lentils in order to lose weight, what eliminating carbs does is to take away water weight, not fat. Once you return to your old eating habits, the water weight returns and so does the weight you lost.

10. Bad portion sizes: people think that by eating only salad and right sources of fat and protein will help them lose weight,  forgetting that eating with the right portions is what makes a balanced and successful weight loss: your plate should be 1/3 veggies 1/3 protein 1/3 whole grains.


diabetes health

The Best Diet for Diabetics!

The Best Diet for Diabetics!

The best diabetes diet is not to have a diet but a simple healthy eating plan, filled with whole grains, fresh fruits and veggies, and lean protein without the restrictions of a diet that will drive you insane.
Eating right is the first step to prevent and control diabetes, and the reason of this, is because if you lose from 5% to 10% of your total weight, it can help you lower your blood sugar considerably, and it also lowers your blood pressure and cholesterol levels. This is not a diet plan per se, but some healthy tips on how to ingest more food that is high in nutrients, low in fat and some ideas on what carbohydrates to eat to control your weight and blood glucose levels.


First of all remember, quantity over quality. Simple carbohydrates (white bread, pasta, and rice) break down into blood glucose; go for high-fiber complex carbohydrates, also known as release carbs, such as fruits, vegetables, whole grains, legumes and low-fat dairy products. These complex carbs are digested more slowly, therefore they help to keep blood sugar levels even. Remember carbohydrates break down into glucose, so, they have the greatest impact on your blood glucose level. Pay attention to serving size and carbohydrate content.
Now, I know a sweet treat can be amazingly delicious, and don’t worry, you can still enjoy of your favorite dessert now and then. The key is moderation, and the secret is to eat slowly and truly savor each bite. Try to reduce unnecessary sources of glucose like soft drinks, soda and juice, and reduce the amount of sugar in recipes, small changes equal big results.


Say yes to the good fats. Monounsaturated and polyunsaturated fats help lower your cholesterol levels, and you can find them in avocados, almonds, pecans, walnuts, olives, and canola, olive and peanut oils. Avoid all Trans and Saturated fats, cholesterol and reduce sodium. Believe me, as soon as you feel the results, which will be within a few days, you are not going to miss them.
Remember the secret is to eat healthy, maintain an active lifestyle, and never skip breakfast!