When it comes to training, most people follow guidelines diligently, but there are also some nutritional habits that could be interfering with reaching goals. Some bad food habits should be ditched to help you achieve your goals.
Similar to deciding which workout or muscle group to focus on, different diets can be followed, for example, Paleo, Atkins, Carnivore, plant-based, and a vast amount of others.
If you’re following your diet of choice consistently but not reaching set targets, different nutrition plans should be considered.
By trying different plans and seeing what works and what doesn’t, you will better understand how your nutrition can help meet your goals. But here are some nutrition mistakes that could be avoided.
Not All Calories Are Equal
There are many healthy foods on the market, but when packaged differently, they offer different nutritional benefits. Rolled or steel-cut oats, for example, are healthy, whereas the packet of instant oats next to them on the supermarket shelf is flavored with extra ingredients, including sugar.
Read the ingredients list on the back of a box and compare them before deciding whether one will affect your goals.
Whole foods could always get stevia or fruit to match or, even better, the taste of instant oats, and the same goes for pre-packaged microwaveable chicken, whereas fresh chicken breasts benefit from a few herbs and spices.
Don’t Skimp On Water
It matters whether water has additives- like coffee or tea and water should be drunk over and above other beverages. Most active people need a gallon of water daily.
However, try to spread the water out over the day and reduce it in the evening to reduce night-time bathroom visits.
To find out how much you should be drinking, multiply your body weight by .66 to get the number of ounces. A gallon of water can be broken down into manageable portions like this:
- 30 Ounces: Breakfast
- 25 Ounces: Mid-morning
- 20 Ounces: Noon/ Lunch
- 15 Ounces: Mid-Afternoon
- 10 Ounces: Dinner
Don’t Skip Meals
Even if you don’t get to choose your daily schedule, it’s vital to get a meal as close as possible to the time you ordinarily eat.
Missing calories impacts recovery and progress towards your goals. If you have many unscheduled days, keep protein powder in your car with a shaker cup to just add water, or prepare a few meals ahead and keep them in a cooler.
This will help you stick with your program, and the commitment will boost confidence.
Don’t Binge On “Cheat Days”
Cheat days or free days are important, but it’s equally important not to stuff yourself. Choose one thing that you have been craving and indulge before returning to the plan, but bear in mind that eating excess calories, especially empty calories, won’t serve your goal and also affect the digestion process beyond that one day.
A brief break from the plan can help you both mentally and physically, but it is also possible to make unhealthy food healthier by using the right recipes. Go ahead and cheat on your free day, but don’t eat something you will regret when you return to your plan.
Don’t Go At It Alone
Professional bodybuilders use nutrition coaches and trainers for good reason, and it’s not just about drawing up plans and setting out meals.
Suppose you go it alone and simply keep cutting down on calories. In that case, you will eventually get to zero and be unable to reach any goals. Nutritionists and coaches help keep the process simple to execute, so even if you invest in one for just a few weeks, it’s money well spent.
Moreover, never stop learning. There is ongoing research, and new foods are constantly hitting the market. As you start reaching your goals, your body- and its nutritional needs, will change.
Take a few minutes every week to see what is new and how you can tweak your current plan to help you reach your goals.
Writer, Professional chef and Travel enthusiast. Culinary Institute of America (CIA) graduate. Chef Marsh has traveled the globe from France, Italy, Germany to China, Thailand, India, Tunisia and more.
