Health and Fitness series by Guest writer Lai Wee Kiat , Personal Trainer and Blogger
By Unknown - August 29, 2013
This post is written by Lai Wee Kiat,
personal trainer and author of the fitness blog, Fabodylous.com. If you need a personal trainer in
Singapore to help you achieve your dream physique, click here.
When it comes to
women’s nutrition, there is so much misinformation out there that it is often
hard to make educated decisions. Using
the program that worked for Susie down the hall or your sister is by far not an
educated decision, but more than often this is how nutritional decisions are
made. So to help you out I have
comprised the Top 5 Nutrition Mistakes Women are making when they come to see
me for nutritional advice.
#1 Eating “Low Fat” Foods
Low
fat dairy products are finally being discovered to be very unhealthy. These often high carb beverages and foods
have been stripped of their nutrients and highly processed in most cases. What’s left is a very unnatural form of
dairy, that when lacking the beneficial fats, is more fattening, less tasty,
and has been shown to increase the risk of cancer in Harvard studies.
#2 Not Eating Enough Protein
Protein
is one of the most vital nutrients the body needs. It can be used for energy, building muscle,
detoxifying the body, strengthening the immune system, and increasing brain
function. Diets low in protein are essentially malnutrition diets, starving
your body of one of the most essential pieces of life. Your body can make carbohydrates from protein
and fats from excess energy, but you cannot make protein from carbs and fat.
Great sources of protein include eggs, fish, chicken, lean beef and whey
protein.
#3 Not Being Consistent
Busy
lives tend to mess up our carefully constructed healthy eating schedules, which
doesn't do a body good. I see many clients who eat erratically in terms of the
timing, composition, and quality of their meals. Some days they may graze all
day and on others go long stretches without eating, and some days may include
veggies and lean meat, while others include frozen dinners and processed snack
foods. Before your busy life gets the better of you, block out time on the
weekend to prepare lunches and shop for dinner so you won't go the takeout
route on the weekdays.
#4 Only Counting Calories
When
it comes to losing weight, it can be easy to fall in a quality vs. quantity
trap — focusing on calorie counting instead of the whole picture. Many diet
programs focus on what I call the 'surface' evaluations of foods — how many
calories, grams of carbs, protein, etc. a food has. Too many women feel like
they have to micromanage and count everything they eat in order to look their
best, but that's simply not true. Instead of counting calories, focus on adding
more whole foods, especially vegetables and fruits, into your diet. A green
juice or smoothie in the morning is an excellent way to get a lot of nutrients
into your diet in one go.
#5 Not Eating Enough Fibre
Most
people associate fiber with only its digestive benefits. Fiber is one of the best nutrients at
reducing cardiovascular risk, and improving body composition. Fiber with your meals helps slow carbohydrate
absorption and increases your body’s detoxification abilities. Plus, it gives
you the feeling of fullness, making you consume less calories.
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