The Biggest Dieting Mistake

biggest dieting mistake

Biggest Dieting Mistake You Make While Trying To Get Shredded

Trying to lose a lot of fat is not very enjoyable experience, and accomplishing fat loss in a hurry requires lots of self-discipline and dedication on your part.

Many variables are at play with your physiology when you’re on a caloric deficit. The three most important factors which need to be managed for a balance of your bodily systems are:

  1. Appetite
  2. Energy
  3. Cravings

Most of the popular fat loss programs in the market only balance one (or max 2) factor when prescribing a weight loss diet. But what they fail to count in is the most important component which can make or break your efforts to get a chiseled body – the right balance of the above three factors.

Let’s first quickly take a glance at your biochemistry during a cut.

Balancing the Hunger Hormonesbiggest dieting mistake_the hunger hormones

As you progress with your diet, and your body fat percentage starts to drop significantly, the levels of your hunger hormones, namely Leptin and Ghrelin, starts to fluctuate.

Leptin is secreted mainly in adipose tissue (fat cells), as well as the stomach, heart, placenta, and skeletal muscle. Leptin decreases hunger.

Ghrelin is secreted primarily in the lining of the stomach. Ghrelin increases hunger.

Both hormones respond to the amount of food and caloric intake. In a well-fed state, your body produces more Leptin and less Ghrelin which keeps your hunger levels within reason.

In addition, Leptin also correlates with the amount of body fat you carry. More fat you are, less Leptin you produce, and vice versa.

It’s also noteworthy that in obese persons this relationship between hunger hormones is broken, and such people are capable of knocking themselves off just by eating their brains out.

Big Blunder with your Dietbiggest dieting mistake-my date

We know that your appetite is controlled by a host of complex, interacting factors. The imbalance within the physiological systems creates the biggest setback for a dieter – the weight regain. This defies the whole purpose of losing fat and dieting.

Understanding your body’s chemistry becomes almost a necessity when it comes to achieving very low body fat percentage, or maintaining a decent ratio of Lean Body Mass to Fat Mass for a long-term.

Now, if you’re searching for an All-in-One Cure that will magically kill your hunger pangs while melting the fat off of you, then I don’t blame you. The Internet is full of false promises and fake experts.

Harsh truth is that metabolic endocrinology is more complicated than studying quantum mechanics and neuroscience combined. No single element is responsible for striking a right balance between the appetite and body composition.

Each individual’s hormonal profile is relatively unique and requires an individualistic nutritional approach. Your nutritionist or dietitian need to be well versed and highly experienced to tackle this issue well.

Practical Tips to become your own Expert Dietitian

Data from studies show that short-term dieting is not very successful for long term fat loss. But you can certainly do some things to optimize stuff to lose weight fast while minimizing the metabolic side effects including weight re-gain.

Here’re a few tips for you to apply practically:

1. Skip Carbs in the breakfasthealthy-carbs

The common advice by most nutrition experts for someone attempting to optimize body composition is allotting their quota of carbs in the morning meals. Reason being that your insulin sensitivity is highest in the morning, so it’s the only logical time to get in your carbs without any ill effects on fat loss.

Now, there are two levels where this good advice falls short. Firstly, the insulin sensitivity is not only high in the muscle cells during morning times, but also in the fat cells which means your fat stores are also as likely to gobble up the extra energy floating in your blood stream.

Secondly, low insulin levels in the morning are due to a night-long fast. This provides an opportunity to burn more fat during the day by keeping your insulin levels low throughout. Eating carbs causes an insulin spike and halts the fat burning process for a good 6 to 8 hours depending upon the type and amount of carbs eaten.

Also, eating carbs and spiking insulin makes you hungry again soon. And every person who’s ever dieted can attest to the fact that hunger pangs are catastrophic for a dieting person.

Hence, the most convenient solution here is to avoid or minimize carbs in the breakfast and focus on proteins and good fats.

2. Eat your carbs before workout

This tip is the continuation of the first tip. The best time for eating carbs during dieting is during the pre-workout period, either as a part of your workout nutrition strategy, or just a plain ole’ solid meal of oats with some protein.

3. Consume enough total protein and fatprotein and fat foods

This should be a no-brainer considering the fact that you’re limiting your carb intake. But surprisingly there are more people out there who make a lowish carb diet also lowish in fat. Avoid this mistake.

Your body requires a certain amount of calories to fuel your training, and preserve muscle mass. If you fail to provide your body enough total calories, not only you lose your performance and lean mass but also suffer from metabolic syndrome and other hormonal problems.

4. Take a good quality fish oil supplement

Omega 3 fatty acids have shown in various studies to possess hunger controlling effects.

5. Take a good amount of sleep at night

Sleep deprivation has been shown to disrupt the leptin and ghrelin levels. Moreover, the lack of sleep has negative consequences on glucose and insulin metabolism.

Also, night time sleep is associated with better restfulness and recovery. Here’re some bonus tips on sleeping and relaxing at night.

6. Consume a thermogenic drink for a better hunger control and increased fat losscoffee fatloss

Liberal use of green/black tea or coffee has been shown to suppress hunger and improve lipolysis (fat loss). Advanced dieters, like bodybuilders during the contest prep, can also consider a good fat burner for this purpose.

Additionally, taking BCAA’s between the meals not only helps in preserving muscle mass during the cut but also lends a better hunger control.

REFERENCES

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  • Klok MD, Jakobsdottir S, Drent ML. The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review. Obes Rev. 2007 Jan;8(1):21-34. Review.
  • Woods SC. The control of food intake: behavioral versus molecular perspectives. Cell Metab. 2009 Jun;9(6):489-98. Review.
  • Shapiro A, Mu W, Roncal C, Cheng KY, Johnson RJ, Scarpace PJ. Fructose-induced leptin resistance exacerbates weight gain in response to subsequent high-fat feeding. Am. J. Physiol. Regul. Integr. Comp. Physiol. 2008. 295 (5): R1370–5.
  • Münzberg H, Flier JS, Bjørbaek C. Region-specific leptin resistance within the hypothalamus of diet-induced obese mice. Endocrinology. 2004 Nov;145(11):4880-9.
  • Ramel A, Martinéz A, Kiely M, Morais G, Bandarra NM, Thorsdottir I. Beneficial effects of long-chain n-3 fatty acids included in an energy-restricted diet on insulin resistance in overweight and obese European young adults. Diabetologia. 2008 Jul;51(7):1261-8. Epub 2008 May 20.
  • Pejovic S, Vgontzas AN, Basta M, Tsaoussoglou M, Zoumakis E, Vgontzas A, Bixler EO, Chrousos GP. Leptin and hunger levels in young healthy adults after one night of sleep loss. J Sleep Res. 2010 Dec;19(4):552-8
  • Taheri S, Lin L, Austin D, Young T, Mignot E. Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index. 2004. PLoS Med 1(3):e62
  • Greaves CJ, Sheppard KE, Abraham C, Hardeman W, Roden M, Evans PH, Schwarz P, Study Group TI. Systematic review of reviews of intervention components associated with increased effectiveness in dietary and physical activity interventions. BMC Public Health. 2011 Feb 18;11(1):119.
  • Kojima M, Kangawa K. Drug insight: The functions of ghrelin and its potential as a multitherapeutic hormone. Nat Clin Pract Endocrinol Metab. 2006 Feb;2(2):80-8. Review.

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