10 common dietary mistakes of women

Even though, statistically speaking, women pay considerably more attention to their diet than men, it is women in particular who often make the biggest mistakes in the context of diets, which not infrequently leads to stagnation or the widely feared yoyo effect. Causes are among other things the proclamations of various Lifestyle magazines, which do not become tired, on each day, on which the dear God lets the sun rise, a new miracle Diät to propagate, which promises 5 kilogram weight loss within one week, in the core however more damage causes than benefit donates. The result of such a diet is usually a completely destroyed metabolism, which needs weeks due to extreme calorie and nutrient restriction, before it normalizes again and the energetic processes can go their usual course again. So that you don't make these mistakes yourself, in this article we'll show you the 10 most common mistakes women make when dieting.

Mistake 1 - Adopt diet programs from TV

It is in the nature of things that women who want to reduce fat are all too easily seduced by diets and diet products aggressively advertised on TV, which ultimately leads to another diet failing and the provider's bank account being a little fuller. The fact that various gimmicks and miracle cures do not work in the way advertised is cleverly concealed by the advertising through pseudo-experts and bought-in actors who cheekily lie to the camera and tell us without blushing that losing weight with the advertised gimmick is no problem despite excessive pizza consumption. You can only protect yourself by not believing such promises and instead taking a deep look at your diet yourself, so that you are in a position to judge what will help you in your diet.

Mistake 2 - Ignoring the obvious

Another mistake that women make all too readily in the run-up to a diet is the obvious ignoring of correlations, which is the case in the context of numerous fad diets that promise significant weight loss solely as a result of consuming grapefruit juice, for example, while overlooking the fact that the weight loss effect is achieved solely through massive calorie restriction. This effect can easily be transferred to everyday life, where many women avoid sweets or similar, but in return drink one Frappucino after the other with pleasure, without even thinking about the fact that it contains huge amounts of sugar. The only long-term solution in this context is to keep a food diary so that every single calorie and every gram of unnecessary sugar is relentlessly revealed.

Mistake 3 - Falling for fake products

Since the advent of the fitness craze, supermarket shelves have been overflowing with seemingly healthy products that are only too happy to find their way into the shopping carts of numerous health-conscious women who are about to embark on a diet. The food manufacturers advertise with sugar or fat-reduced products, conceal however that for example missing fat was substituted by the addition of additional sugar. The perfidious thing about this is that sugar is often hidden behind cryptic formulations that do not necessarily indicate that it is sugar. To ensure that you don't give your body any fake products, you can't avoid studying the labels carefully and, if in doubt, leave the products in question on the shelf.

Mistake 4 - Short-sighted nutritional concepts

Even if most calorie-reduced diet strategies actually have an effect for a while, in the context of any diet designed exclusively for weight loss, stagnation occurs sooner or later, as the metabolism is shut down due to an excessively high calorie deficit and a mostly accompanying undersupply of protein, which in the long term leads to the discontinuation of the diet. In this case, women should move their focus away from pure weight loss and realize that building muscle not only shapes the body, but also significantly increases its energy metabolism, so that the risk of the so-called metabolism falling asleep can be minimized.

Error 5 - Emotional fluctuations

Dear women, it is a fact that cannot be denied that we are more often subject to emotional fluctuations than the gentlemen of creation, which unfortunately can also have a direct impact on the success of a diet. Accordingly, it often happens that negative feelings are to be eliminated primarily with sweet foods, which in the end culminates in a vicious circle of feelings of guilt for having messed up the diet and the subsequent further sweet compensations. The solution is simple in itself, because if you do strength training and eat right for muscle building, even a small hunger attack is not so much weight, so you do not even get into the vicious circle mentioned.

Error 6 - Night feasts

As strange as it may sound, the discipline that we humans display in the context of a diet wears off throughout the day. During the day, we adhere perfectly to the diet plan that was set up in advance, but at night, not least due to the fact that our organism has received even too small amounts of essential nutrients during the day, we fall into a veritable feeding frenzy, during which our organism recovers what it has been lacking for a long time. To avoid this problem, it is advisable to keep the energy supply constant throughout the day with the help of smaller meals, so that such nightly hunger attacks do not occur in the first place.

Error 7 - Protein deficiency

Most women, even those who otherwise pay very close attention to their diet, have been shown to consume too little protein to adequately supply their own bodies with essential amino acids during a diet. Although most people have heard that the consumption of about 2 grams of protein per kilogram of body weight per day is effective, this does not mean that this guideline value is also included in the daily diet, which is mostly due to the fact that many women shy away from labeling their daily food intake. Women who want to reduce fat also benefit from the fact that the metabolization of protein requires more energy in the form of calories than the processing of fat and carbohydrates.

Error 8 - Incorrect handling of fat

In large parts of society, there is still the fallacy that fat makes you fat. Accordingly, many women reduce the amount of fat in their diet, which is extremely counterproductive, because the human body needs both unsaturated fatty acids and saturated fatty acids to maintain essential metabolic processes. If too little fat is supplied, the organism reduces fat burning and starts to accumulate more depot fat, as it assumes a starvation state for evolutionary reasons. During a diet, the fat intake should therefore not be less than one gram per kilogram of body weight per day.

Mistake 9 - Incorrect use of carbohydrates

Just like the handling of fats, the treatment of carbohydrates in the context of diet programs of many women is subject to numerous misconceptions, which come to light due to the inflationary spread of a misunderstood low-carb approach. Low-carb does not mean no-carb in the context of a conventional diet, but merely provides for a reduction of the daily carbohydrate intake to a level such that the glycogen stores are not completely filled. If permanently too few carbohydrates are supplied, not only the physical and mental efficiency sinks, but beyond that the appetite for extremely fat-rich food increases, which is undoubtedly also not sense of the thing. Furthermore, especially trained women benefit from a sufficient carbohydrate intake, as the muscles thus appear significantly more voluminous during the diet.

Mistake 10 - Not being able to say "no

It is often the case that women pay a lot of attention to the feelings of others and rarely refuse offered treats, even though they do not actually want to eat them, so as not to hurt the feelings of the other person. The solution is as ingenious as it is simple: simply refuse such offers and explain to your counterpart why you are doing so. The only exception you should make is if it's someone who has gone to extreme lengths to whip up something delicious for you personally. But don't forget to save the calories you've consumed elsewhere.