Seven Diet Sins
The most common nutrition mistakes -- and how to avoid them.
Mistake No. 2: Being confused about carbs. continued...
"There are carbs that are very, very good, and some that are less good,
but your brain and body must have some carbohydrates every day," says
Moreover, because complex carbohydrates (those rich in whole grains and
fiber) keep you feeling full longer, they also help you to eat less -- and lose
But eliminating this important food group isn't our only carb-related
mistake. According to dietitian Rachel Brandeis, MS, RD, just as troublesome is
the belief that all no-carb or low-carb foods are healthy, or that you can eat
them in any amount.
"Much like the low-fat diet craze, where everyone thought that if a meal
had no fat, it had no calories, similarly people have come to believe that if
it has low carbs you can eat as much as you want and not gain weight," says
Brandeis. "And that is simply not true." Eat enough of anything, she
says, and you'll gain weight.
The solution: Experts say you should never cut any food group out of
your diet -- including carbohydrates. Equally important, says Heller, is to
learn which carbohydrates give you the biggest bang for your nutritional
"It's a lot harder to run amuck when you are including carbohydrates
like fresh fruits and vegetables and whole grains in your diet," says
Mistake No. 3: Eating too much.
Whether you're filling your plate with low-fat, low-carb, or even healthy,
nutritionally balanced foods, overestimating how much food your body needs is
among the most common mistakes, experts say.
"Many people believe they should feel not just satisfied after a meal,
but stuffed," says Heller. "I think many of us have lost touch with the
sensation of having had enough food."
Adds Taub-Dix: "People also tend to believe that they can eat larger
portions if all the food on their plate meets the guidelines of their current
diet -- such as low-carb or low-fat -- and that, of course, is also not
The solution: Remain conscious of portion sizes. Weigh and measure
standard portions, at least at first, so you'll know what the amounts should
look like. And, says Brandeis, "never use restaurant portions as your guide
-- they super-size everything."
Mistake No. 4: Not eating enough -- or often enough.
While overeating and undereating may seem like contradictory nutrition
mistakes, they are related.
"If you don't eat at regular intervals throughout the day, you risk
disrupting your blood sugar and insulin levels, which in the end can promote
fat storage and lower your metabolism -- both of which lead to weight
gain," Brandeis says.
The solution: Eat something every four hours and never let yourself
"starve" from one meal to the next, Brandeis says.