Embarking on a journey toward nutritional mastery is as much about knowing what not to do as it is about following the right practices.

Common mistakes can derail even the most well-intentioned dietary plans. These common errors provide insights that can help steer anyone toward a healthier relationship with food. Most of the content that I produce is related to making informed, balanced choices and understanding that nutrition is a long road that must continuously be addressed for lifelong health and vitality. Nutrition is not one-size-fits-all. Instead of ignoring personal dietary needs and preferences by following templates and meal plans, you'll want to tailor your diet to your unique lifestyle, health conditions, and goals.

What works for one person may not work for another.

Still, my experience as a fitness and nutrition coach has proven over and over again that most people tend to make the same mistakes. A lot of their information is based on fad diets, mainstream media, and what they learned from friends and family. Break the mold by learning these critical mistakes and crafting a program that is unique to you, built on solid principles, and replicable for years at a time.

Undermphasizing Calorie Counting

Most people fear that calorie tracking can lead to obsessing over numbers. In fact, most professionals include a disclaimer when recommending that people track their macronutrients as if knowing what they eat will suddenly lead to some sort of mental breakdown.

This is a big problem with the industry because ALL solutions are based on a general understanding of what people are eating. You simply cannot improve nutrition outcomes without knowing what you are eating and any type of intervention will fall short if you are over/underestimating total caloric intake.

The counterargument is that food quality is more important than food quantity. The truth is that quality affects quantity, which is truly discovered once you start tracking your calories. For example, you can eat a full plate of veggies, chicken, and some starch or you can eat a McDonald's plain cheeseburger with small fries. Both contain roughly the same amount of calories but the plate of chicken, veggies, and starch will contain more food overall.

The quality is also much better in that you are getting more protein, less fat, and carbs with no processed food.

Neglecting Hydration

Water plays a key role in overall health, yet it's often overlooked. Dehydration can masquerade as hunger, leading to overeating. Ensure adequate water intake throughout the day, especially because enough water aids in digestion, nutrient absorption, and even weight management.

It's a simple yet crucial and overlooked aspect of diet.

After I get my clients to buy in to track their calories, what's next is tracking their total water intake. Many are surprised to find out that they don't drink any water at all. It's coffee and juice in the morning, soda for lunch, and a beer with dinner.

Carrying around giant water bottles may be seen as just trendy, but it's an effective method of drinking enough water throughout the day.

Skipping Meals

Skipping meals, especially breakfast, can disrupt blood sugar levels and metabolism. Regular, balanced meals help maintain energy levels and prevent binge eating. Consistent meal timing also helps regulate the body's hunger signals and can improve metabolic health.

I want to be clear on this point — skipping meals is okay.

In fact, practicing intermittent fasting has been proven to help a lot of people keep their overall calories in check and get them to focus on other stuff besides eating all the time. However, it is a bad practice to skip meals in lieu of fast, quick, sugar-laden snacks and beverages. I have found that many people don't skip a meal completely, they just skip a good quality meal but still end up consuming a ton of calories.

They tend to think they are not eating that much, when in reality they are eating at or over their maintenance caloric intake.

Falling for Fad Diets

Fad diets often promise quick results but are usually unsustainable and potentially harmful. A balanced, varied diet is more effective in the long term. These diets may lead to short-term weight loss but often result in nutrient deficiencies and weight gain once normal eating resumes.

Sustainable eating habits are key to long-term health.

That is why I prefer a strategy that is based on tracking macronutrients. It is built around self-awareness and not just strict adherence to a single diet or plan.

Underestimating Portion Sizes

Misjudging portion sizes can lead to overeating, even with healthy foods. Understanding and sticking to recommended serving sizes is key. Using measuring tools or visual comparisons can help in accurately gauging portion sizes.

Remember, even healthy foods can contribute to weight gain when eaten in excess.

This is something paleo enthusiasts and keto zealots fail to mention. Instead, they prefer to preach that your hunger will magically disappear.

Overlooking the Importance of Fiber

Fiber is essential for digestive health and satiety. Many people don't consume enough fiber-rich foods like fruits, vegetables, and whole grains. Fiber not only aids in digestion but also helps in regulating blood sugar levels and maintaining a healthy weight.

It can be a crucial component of a balanced diet that's often neglected.

I'm usually not so concerned with overall fiber count as I do with protein and overall calories. Fiber-rich foods have proven to help satiety, especially when combined with a high-protein diet, so it's worth mentioning the value they add in terms of managing total caloric intake and controlling hunger.

Cutting Out Entire Food Groups

Unless medically advised, eliminating entire food groups can result in nutrient deficiencies. A balanced approach to diet is generally more beneficial. Each food group provides unique nutrients that are vital for health.

For instance, cutting out dairy can lead to calcium deficiency, while avoiding grains can reduce fiber intake.

Not Seeking Professional Guidance

Navigating the world of nutrition can be complex. Consulting a dietitian or nutritionist can provide personalized advice and guidance. They can help debunk nutrition myths, provide science-backed advice, and tailor dietary plans to individual health needs and goals. Professional guidance is especially crucial for those with specific health conditions or dietary restrictions.

If you need help setting up a macronutrient plan for any specific goal and then creating a plan to build behaviors around attaining that goal, then you should consider hiring a coach.

I mentioned in my article on how I do fitness and nutrition coaching, a coach is more of a partner that helps you identify and remove roadblocks. Furthermore, a coach goes beyond just telling you what to do and what to eat, they help you work through issues, and obstacles, and inspire you to make positive changes.

Among the helping professions, there is nothing more powerful than a coach as a catalyst for powerful, future-focused change.

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