We’re currently tackling an obesity epidemic. According to a survey by the House of Commons, around three-quarters of adults aged 45-74 are overweight or obese in the UK. It’s a shockingly high statistic and has huge implications on the general health of the nation and the strain that goes on the NHS.
As experts in the field of nutrition and weight management have told us, a healthy diet is absolutely critical for losing weight. But there’s an abundance of misinformation about nutrition that makes healthy eating even harder. Luckily, there are some common diet myths, and once you get to grips with what they are, it's easier to build healthy habits that actually work.
What are the most common diet mistakes?
There’s no specific diet that works for everyone and to add to the challenge, there’s an abundance of misleading and false information circulating when it comes to healthy eating. On top of all this, more and more new diets claim to be the best and simplest way of shedding the pounds, making it even more difficult to know what will actually work for you.
Recent research has shown that the restrictive nature of diets is fundamentally flawed and often fails to deliver long-term results. Instead, a diet rich in whole grains, fruit and vegetables, and healthy fats, such as the Mediterranean diet, has been shown to support healthy weight loss.
If you think you’re following a healthy diet and still not losing weight, then you could have been misled by some confusing information. Some common diet mistakes include:
Not keeping a food diary: Without tracking what you eat and drink, it’s easy to lose awareness of your choices. Practising mindful eating—paying attention to what, when, and why you’re eating—can help you stay more in tune with your body’s needs and avoid unnecessary snacking or overindulgence.
Getting misled by food labels: Foods that are labelled as having health benefits aren’t always as healthy as they appear. Be wary of products labelled ‘high protein’ or ‘low fat’ as they’re often loaded with sugar. Also, make sure you’re eating whole grains in bread, rice, and pasta. Bread that’s labelled ‘multigrain’ contains multiple grains but that doesn’t necessarily mean that it’s made with whole grains. To decipher the true health benefits of what you’re purchasing, always check the ingredients label.
Weighing yourself too regularly: Weight naturally fluctuates throughout the day based on numerous factors including what you’ve eaten, drank and even how you’ve slept. You should weigh yourself once a week at the same time, every week. This will help you to get a clearer picture of how your weight loss journey is going and avoid the feelings of disappointment that could ultimately lead to a binge. If you're wary about weighing yourself, read our tips and find out how to build a regular routine.
Giving up too soon: If you’re not seeing fast results, it can be tempting to give up. When done healthily and sustainably, losing weight is a slow process. It’s important to stick to your weight loss regime and contact our clinical team if you need support.
What’s the best diet for weight loss?
It's crucial that you incorporate a healthy balanced diet into your lifestyle, without negatively impacting your nutritional health. Very low-calorie diets are rarely recommended and only in very specific circumstances. This is because it can impact your nutritional health and even lead to symptoms such as hair thinning and low energy.
A good balance of nutrients will help you to feel energised, promote normal production of your hormones (such as testosterone), and encourage a sound night’s sleep.
Although cutting carbs may lead to rapid weight loss, studies suggest this method of weight loss is unsustainable and the best way to achieve long-term weight loss success is to eat a healthy, balanced diet. That means you should have a good balance of carbohydrates, protein, fibre, vitamins and minerals.
Protein and fibre are two critical nutrients when it comes to weight loss. This is because protein aids metabolism and promotes feelings of fullness. A study that looked at the effects of a high-fibre, low-fat diet found that it led to sustained weight reduction in people with type 2 diabetes.
Understanding which nutrients you need to include in your diet is one thing but putting it into practice and selecting the right foods is a whole different ball game.
To get a healthy dose of fibre in your diet, try and include some of the following foods:
Legumes: Lentils, black beans, chickpeas, kidney beans
Nuts: Almonds, chia seeds, sesame seeds
Whole grain and wholemeal: Whole grain bread, whole-wheat couscous, whole grain rice, whole-wheat pasta
Good sources of protein include the following:
Poultry: Chicken breast, turkey breast
Lean meat: Pork, beef
Fish: Salmon, mackerel, prawns
Dairy products: Greek yoghurt, cottage cheese
Legumes: Kidney beans, black beans, lentils, chickpeas, split peas, tofu
Nuts: Almonds, hazelnuts, sunflower seeds
Good snacks include:
Nuts and seeds
Boiled eggs
Raw vegetables and houmous
Foods and drinks to avoid or keep to a minimum:
Sugary drinks including fruit juice and fizzy drinks
Alcohol
Cakes
Pastries
White bread
Fried foods
Processed foods
Fast food including pizza, chips and burgers
Sugary breakfast cereals
One of the reasons that the above foods are categorised as either healthy or unhealthy is because there’s an important difference between refined carbs and complex carbs. Refined carbs, or ‘simple’ carbs, which are found in white bread and sugary foods and drinks, have little mineral or vitamin content and are easily processed by the body, meaning you’ll experience a spike in blood sugar and soon feel hungry again. Complex carbs, which are found in whole grain bread, brown rice, vegetables and legumes, are digested slowly by the body, meaning that you’ll feel full and energised for longer. They’re also a good source of vitamins and minerals.
With all the different types of foods that you should and shouldn’t eat, it’s difficult to know exactly what meals to make. As a basic rule-of-thumb, try and base your meals around a meat or legume and then add plenty of vegetables.
The numan take
When it comes to weight loss, it’s critical that you stick to a healthy diet. That means avoiding refined carbs high in sugar and processed foods. Instead, opt for high-fibre and high-protein foods that will keep you feeling fuller for longer.
