1. Falling for Paleo Packaged Foods
Brooke Alpert, R.D., founder of B Nutritious, says that foods with certain labels like Paleo, gluten-free, or organic make you think they’re weight-loss friendly, but you could be sabotaging yourself by noshing on a packaged Paleo treat. “A Paleo cookie is still a cookie,” says Alpert. Plus, she says, many Paleo-friendly products are high in carbs from dried fruit, which can make you retain water. That’s not so great for your weight-loss goals. Instead of picking up a pack of grain-free, soy-free, dairy-free snacks, go for fresh cut veggies and guac, a handful of nuts, or a small dish of berries.
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2. Eating Too Much Protein
It is important to remember that prehistoric diets are not just truck-eating meat, Alpert said. “There is a misconception that prehistoric diets are just meat flesh, and some bacon,” she says. Although the protein is superfilled and can help you build metabolism to speed up muscle, no more than a third of the plate should come from protein every meal, R.D.N. Enright says the creator of the Nutrition Blog Nutrition Wedding. The ideal source of protein includes cuts in lean beef, fish, and poultry.
3. Skimping on Veggies
One-third of the real estate in your plate is filled with protein, half of the vegetables or fruit, Enright said. This is because low-calorie vegetables allow you to fill the fiber and help digestion to keep you on track and make you an hour from snacking. Prior to placing your vegetables, put the rest of the plate of healthy fats, such as avocados, nuts and seeds. Keeping a balanced diet of protein, fiber, and tasty and healthy fats can keep your diet from losing weight, she says.
4. Not Making Up for Lost Nutrients
When you’re saying buh-bye to dairy, legumes, and grains, you might miss out on some important nutrients, especially calcium, vitamin D, and fiber, says Enright.
“Weight loss is not smart or effective if you’re creating a nutrient deficiency in the process,” she says. If you’re going full-on Paleo, Enright recommends working with a registered dietitian to ensure you’re getting all the nutrients you need. But in the meantime, try eating more fresh fruits and vegetables at each meal to get enough fiber in your diet. Dark, leafy vegetables like collard greens, kale, and spinach, as well as cruciferous vegetables like cauliflower, broccoli, and Brussels sprouts are good non-dairy sources of calcium. Then, you can get your vitamin D fix from mushrooms and egg yolks, says Enright.
5. Giving Up on Portion Sizes
Besides making sure you’re getting the right ratio of nutrients on your plate, it’s very important to watch your portions on the Paleo plan, says Kristin Reisinger, R.D., C.S.S.D., founder of IronPlate Studios. Even if you’re slashing food groups and loading up on veggies, you can slow your progress or even gain weight if you don’t watch how much you’re eating, says Reisinger.
When it comes to fibrous vegetables, the sky is the limit, Reisinger says. Leafy greens, broccoli, and cauliflower are all low in calories, high in fiber and water, and help with weight loss. For the average woman hoping to slim down, she says a portion of lean protein should be between four and six ounces . Then, stick with a Tablespoon of healthy oils like olive oil, and a three- to four-ounce portion of starchy carbs.
6. Setting Super-Strict Rules
Enlette advises you not to let it go because of popular food. Any diet group that requires you to remove the whole food, if you are not intolerant or allergic, is the red flag, she said. “I told my clients to choose to follow these diets carefully.”
This means making your own food the rules even if you put most of your meals on three meals. This could mean reducing the intake of sugars in prehistoric times, processed foods and alcohol, eating lean protein and lots of vegetables. But whole grains, beans, beans, and dairy products should be fair to the game, she said. With a healthy diet can help keep you on track without feeling deprived, she said. Finally, it is a healthy diet plan that leads to lasting results.