17 Biggest Diet Mistakes, According to Nutritionists
Starting a diet isn't synonymous with depriving yourself from your favorite foods.
Picture this: You’re planning to start the
new year by paying more frequent visits to your local gym, adding more
fresh foods to your diet, and cooking at home. But the second you set
your mind to sticking to a new clean eating plan, the temptation of
office doughnuts, holiday lattes, and happy hour specials just seem to strike at every corner. Sound familiar?
We’ve all been there. Starting a diet can be as daunting as keeping those pesky pounds on your waistline. That’s why we’ve consulted top health and wellness experts about the most prevalent diet mistakes they’ve helped people like us overcome. Snoop through our exclusive report below to find out what you shouldn’t be doing when dieting, and then stock up on these 50 Best Snacks For Weight Loss to help reach your goal weight before summer.
Shutterstock
“One of the biggest diet mistakes I see with my patients is thinking
about a diet as deprivation. Many of my patients come in and say that
they want to cut out all sugar or cut out all fat, but by doing this you are restricting to a point that is most likely not sustainable.” – Leah Kaufman, CDN, CDE, MS, RD
Shutterstock
“Eliminating one food group … does not mean that you are going to
automatically lose weight. You may, in fact, find yourself overeating
these foods at some point. Finding a balance of your macronutrients is
key! There is not one ‘good’ or ‘bad’ food that should be kept or
eliminated from the diet. The role of a good diet is to find a balance
of your plate and see which foods can help you most to achieve a healthy
lifestyle change.” – Leah Kaufman, CDN, CDE, MS, RD
“Being too restrictive and cutting out food groups leads to burnout early on when following a diet. This may discourage a person to follow the diet properly or eat healthier foods and exercise in general. Instead of cutting out food groups or being too restrictive, try following proper portion sizes. Moderation is key! [Eat] 5-6.5 ounces of lean protein at meals, 1.5-2 cups of fruits daily, 2.5-3 cups of vegetables (green leafy) daily, 6-8 ounces daily of grains, 3 cups fat-free or low-fat dairy daily. and 5-6 teaspoons oils daily.” – Jim White, RD, ACSM
Shutterstock
“I’m all for someone wanting to lose a significant amount of weight
or striving to a run a marathon, but those huge goals can be unrealistic
and overwhelming at first. It’s better to set small goals that are
actually achievable in the short run and work up to the larger goals.
For example, if you want to lose 20 pounds, don’t go on a crash diet
that starves you and helps you drop pounds quick. Instead, change your
behaviors slightly to lose 3-5 pounds per month. Those small goals are
more manageable and will help you eventually achieve the larger goal.”
– Natalie Rizzo, MS, RD, NYC-based dietitian
Shutterstock
“I think the reason that extreme diets are so popular is because they help people drop pounds really quickly.
But that way of eating just isn’t sustainable. The first step to losing
weight is realizing that it is going to require a lifelong change,
rather than a quick fix. That’s a big shift in mindset, but once you
start thinking this way, it will help you in the long run. If losing
weight was as easy as popping a pill or cutting out one food group, then
no one would be overweight!” – Natalie Rizzo, MS, RD, NYC-based dietitian
Shutterstock
“When I work with clients, I try to help them pay attention to how
their weight and the foods they eat affect how they feel. Many people
don’t realize that they feel terrible after eating fried food or when
they are at their heaviest weight. I think it’s important for people to
acknowledge that healthy food makes you feel good and losing weight
makes you feel great. I have my clients keep a journal that tracks how
food makes them feel. After they eat a large meal of fried or
sugar-laden food, they mark down how they feel. They do the same thing
after eating something full of fruits, veggies, lean protein and whole
grains. Over time, it’s easy for them to see that healthy food makes
them feel better and they are more likely to choose that over the less
healthy alternative.” – Natalie Rizzo, MS, RD, NYC-based dietitian
Shutterstock
“When it comes to dieting, we often give ourselves ‘food rules’ to
follow (i.e., not eating after 8 p.m., no sugar, etc.) and then when we
break the rules, because they are too restrictive, we get upset at
ourselves, ditch the diet and overindulge. Don’t focus on food rules.
Instead, focus on being more mindful of your eating habits. Focus on
including more healthier foods in your everyday life. And don’t throw in
the towel on your healthy eating habits when you indulge. Instead,
enjoy it and choose a healthier option at your next meal. Eating healthy
isn’t an ‘all-or-nothing’ approach. It’s a lifestyle.” – Lauren Manganiello, MS, RD, CDN; registered dietitian and personal trainer in NYC
Shutterstock
“Real weight loss takes time. Oftentimes, if we don’t see progress in
the first week or two, we get discouraged and quit. Set one long-term
goal as well as smaller, short-term goals. Use the short-term goals as
stepping stones to your long-term goal. And celebrate your short-term goals along the way. Looking back at your success and seeing progress is one of the biggest motivators for long-term success.” – Lauren Manganiello, MS, RD, CDN; registered dietitian and personal trainer in NYC
If someone goes into a diet full-force thinking eating what is prescribed will drop a ton of weight in a short period of time, they have set themselves up for failure. Dropping weight in a healthy time frame takes time and dedication to diet and exercise. Try setting weekly goals for diet and exercise. Learn to properly track meals in MyFitnessPal to keep an accurate log of macro and weight goals. Remember [that] losing weight in a healthy manner takes time… Give it time!” – Jim White, RD, ACSM
Shutterstock
“Greek yogurt is
all the rage thanks to the powerful punch of protein it provides and the
fact that it is loaded with bone-strengthening calcium. That being
said, people often make the mistake of purchasing Greek yogurt with
‘fruit on the bottom’ and that is loaded with sugar. To reap the
benefits of Greek yogurt, you are better off getting the plain variety
and sweetening with a low glycemic fruit, like fresh blueberries. For
some added sweetness, add a drizzle of an unrefined natural sweetener
such as pure maple syrup—a little goes a long way!” – Chelsea Elkin, MS, RD, CDN
Shutterstock
“Diets often fail because of lack of flavor. Consider substituting
parsley with watercress, to punch up the flavor of a dish, or use it in
smoothies instead of spinach. In fact, watercress has ¼ the calories of
kale while delivering just as many (if not more) nutrients.” – Chelsea Elkin, MS, RD, CDN
Shutterstock
“Keep it simple! Don’t doctor up simple foods so that the health
benefits disappear! For example, Brussels sprouts can be a healthy side
dish when sautéed with a little olive oil and spices. Preparing Brussels
sprouts in this way allows the nutrition benefits to shine through …
Brussels sprouts contain high amounts of the essential nutrient choline,
which is important for memory and cognition and is a critical nutrient
for pregnant women, for fetal development and proper child development.
However, when loading veggies with caloric accompaniments (as often
happens in restaurants), the health benefits can be masked, so be sure
to prepare veggies at home whenever possible and don’t complicate things
in the kitchen!” – Chelsea Elkin, MS, RD, CDN
Shutterstock
“A study conducted by California Walnuts found that 2 in 3 Americans
believe that dietary fat is the enemy. One of the biggest mistakes I see
is a fear of fat and particularly cutting out good fats.
To the contrary, nuts like walnuts might help with satiety. Swap a
handful of walnuts for chips or pretzels for a smart snack or toss
toasted walnuts on salad greens or roasted vegetables for crunch, extra
fiber, protein and better for you fats!” – Marisa Moore, MBA, RDN, LD
Shutterstock
“All or nothing thinking. I find that when they are trying to eat
better, many clients believe they have to be perfect. It’s not
necessary. I encourage clients to thrive in the grey area—that space
where you are making healthy changes but not so restrictive that you no
longer enjoy eating or physical activity. It’s a process. Start with 1
or 2 changes a week (say increase water, eat at least 3 cups of
vegetables daily, or exercising 150 minutes in a week). Build upon those
to achieve a healthy lifestyle that you can maintain for a lifetime.” –
Marisa Moore, MBA, RDN, LD
Shutterstock
“Skipping meals may lead to quitting a diet quicker than anticipated.
One may skip a meal thinking this will help lose weight in a faster
time frame. This could lead to failure due to undereating and being
hungry often forcing a person to come off the diet and eat to fulfill
their hunger. Skipping meals means less energy and brain power to
function throughout the day. Try meal prepping to ensure having adequate
energy throughout the day (three meals and two snacks daily).” – Jim White, RD, ACSM
Shutterstock
“Many people believe that cheat meals do not count towards macro
goals in the diet following. With this mindset, someone can easily gain
back all their hard work if eating over 3,500 calories in a meal or
day! Plan cheat meals accordingly and continue to track in MyFitnessPal.
Consider foods with added benefits like dark chocolate with Greek
yogurt and berries for antioxidants and protein.” – Jim White, RD, ACSM
Shutterstock
“With all the liquid beverages out on the market sometimes people
forget to track the calories from beverages consumed throughout the day.
Sodas, juices, coffee with creamer and sugar, alcohol are all examples
of liquid calories. Be sure to read labels on beverages if they are
available and continue to track in MyFitnessPal. Drink more water
throughout the day.” – Jim White, RD, ACSM
Shutterstock
“With all the current diet fads out in the media, it is important to
do research on the diet you plan to follow by researching the diet on
credible, scientifically based websites; or consult your MD/RD for more
information. Your MD will let you know if the diet is appropriate for
your current health state and the RD will help you set up a nutrition
plan … [and] properly follow the diet in the safest way that works with
your body.” – Jim White, RD, ACSM
Shutterstock
“Eating a well-balanced diet while decreasing [calories] by 500–750 will promote weight loss…
Exercise at moderate to high-intensity levels three to five per week
for 30-60 minutes. [You] have to put in the work to see the results.” – Jim White, RD, ACSM
We’ve all been there. Starting a diet can be as daunting as keeping those pesky pounds on your waistline. That’s why we’ve consulted top health and wellness experts about the most prevalent diet mistakes they’ve helped people like us overcome. Snoop through our exclusive report below to find out what you shouldn’t be doing when dieting, and then stock up on these 50 Best Snacks For Weight Loss to help reach your goal weight before summer.
1
Thinking About Deprivation
Shutterstock
“One of the biggest diet mistakes I see with my patients is thinking
about a diet as deprivation. Many of my patients come in and say that
they want to cut out all sugar or cut out all fat, but by doing this you are restricting to a point that is most likely not sustainable.” – Leah Kaufman, CDN, CDE, MS, RD
2
Eliminating a Food Group
Shutterstock
“Eliminating one food group … does not mean that you are going to
automatically lose weight. You may, in fact, find yourself overeating
these foods at some point. Finding a balance of your macronutrients is
key! There is not one ‘good’ or ‘bad’ food that should be kept or
eliminated from the diet. The role of a good diet is to find a balance
of your plate and see which foods can help you most to achieve a healthy
lifestyle change.” – Leah Kaufman, CDN, CDE, MS, RD“Being too restrictive and cutting out food groups leads to burnout early on when following a diet. This may discourage a person to follow the diet properly or eat healthier foods and exercise in general. Instead of cutting out food groups or being too restrictive, try following proper portion sizes. Moderation is key! [Eat] 5-6.5 ounces of lean protein at meals, 1.5-2 cups of fruits daily, 2.5-3 cups of vegetables (green leafy) daily, 6-8 ounces daily of grains, 3 cups fat-free or low-fat dairy daily. and 5-6 teaspoons oils daily.” – Jim White, RD, ACSM
3
Setting Unrealistic Goals
Shutterstock
“I’m all for someone wanting to lose a significant amount of weight
or striving to a run a marathon, but those huge goals can be unrealistic
and overwhelming at first. It’s better to set small goals that are
actually achievable in the short run and work up to the larger goals.
For example, if you want to lose 20 pounds, don’t go on a crash diet
that starves you and helps you drop pounds quick. Instead, change your
behaviors slightly to lose 3-5 pounds per month. Those small goals are
more manageable and will help you eventually achieve the larger goal.”
– Natalie Rizzo, MS, RD, NYC-based dietitian
4
Looking For a Quick Fix
Shutterstock
“I think the reason that extreme diets are so popular is because they help people drop pounds really quickly.
But that way of eating just isn’t sustainable. The first step to losing
weight is realizing that it is going to require a lifelong change,
rather than a quick fix. That’s a big shift in mindset, but once you
start thinking this way, it will help you in the long run. If losing
weight was as easy as popping a pill or cutting out one food group, then
no one would be overweight!” – Natalie Rizzo, MS, RD, NYC-based dietitian
5
Not Acknowledging How Good It Feels to Be Healthy
Shutterstock
“When I work with clients, I try to help them pay attention to how
their weight and the foods they eat affect how they feel. Many people
don’t realize that they feel terrible after eating fried food or when
they are at their heaviest weight. I think it’s important for people to
acknowledge that healthy food makes you feel good and losing weight
makes you feel great. I have my clients keep a journal that tracks how
food makes them feel. After they eat a large meal of fried or
sugar-laden food, they mark down how they feel. They do the same thing
after eating something full of fruits, veggies, lean protein and whole
grains. Over time, it’s easy for them to see that healthy food makes
them feel better and they are more likely to choose that over the less
healthy alternative.” – Natalie Rizzo, MS, RD, NYC-based dietitian
6
Having Too Many ‘Food Rules’
Shutterstock
“When it comes to dieting, we often give ourselves ‘food rules’ to
follow (i.e., not eating after 8 p.m., no sugar, etc.) and then when we
break the rules, because they are too restrictive, we get upset at
ourselves, ditch the diet and overindulge. Don’t focus on food rules.
Instead, focus on being more mindful of your eating habits. Focus on
including more healthier foods in your everyday life. And don’t throw in
the towel on your healthy eating habits when you indulge. Instead,
enjoy it and choose a healthier option at your next meal. Eating healthy
isn’t an ‘all-or-nothing’ approach. It’s a lifestyle.” – Lauren Manganiello, MS, RD, CDN; registered dietitian and personal trainer in NYC
7
Being Impatient
Shutterstock
“Real weight loss takes time. Oftentimes, if we don’t see progress in
the first week or two, we get discouraged and quit. Set one long-term
goal as well as smaller, short-term goals. Use the short-term goals as
stepping stones to your long-term goal. And celebrate your short-term goals along the way. Looking back at your success and seeing progress is one of the biggest motivators for long-term success.” – Lauren Manganiello, MS, RD, CDN; registered dietitian and personal trainer in NYCIf someone goes into a diet full-force thinking eating what is prescribed will drop a ton of weight in a short period of time, they have set themselves up for failure. Dropping weight in a healthy time frame takes time and dedication to diet and exercise. Try setting weekly goals for diet and exercise. Learn to properly track meals in MyFitnessPal to keep an accurate log of macro and weight goals. Remember [that] losing weight in a healthy manner takes time… Give it time!” – Jim White, RD, ACSM
8
Believing in Health Halos
Shutterstock
“Greek yogurt is
all the rage thanks to the powerful punch of protein it provides and the
fact that it is loaded with bone-strengthening calcium. That being
said, people often make the mistake of purchasing Greek yogurt with
‘fruit on the bottom’ and that is loaded with sugar. To reap the
benefits of Greek yogurt, you are better off getting the plain variety
and sweetening with a low glycemic fruit, like fresh blueberries. For
some added sweetness, add a drizzle of an unrefined natural sweetener
such as pure maple syrup—a little goes a long way!” – Chelsea Elkin, MS, RD, CDN
9
Compromising Flavor
Shutterstock
“Diets often fail because of lack of flavor. Consider substituting
parsley with watercress, to punch up the flavor of a dish, or use it in
smoothies instead of spinach. In fact, watercress has ¼ the calories of
kale while delivering just as many (if not more) nutrients.” – Chelsea Elkin, MS, RD, CDN
10
Complicating Things in the Kitchen
Shutterstock
“Keep it simple! Don’t doctor up simple foods so that the health
benefits disappear! For example, Brussels sprouts can be a healthy side
dish when sautéed with a little olive oil and spices. Preparing Brussels
sprouts in this way allows the nutrition benefits to shine through …
Brussels sprouts contain high amounts of the essential nutrient choline,
which is important for memory and cognition and is a critical nutrient
for pregnant women, for fetal development and proper child development.
However, when loading veggies with caloric accompaniments (as often
happens in restaurants), the health benefits can be masked, so be sure
to prepare veggies at home whenever possible and don’t complicate things
in the kitchen!” – Chelsea Elkin, MS, RD, CDN
11
Shunning Fats
Shutterstock
“A study conducted by California Walnuts found that 2 in 3 Americans
believe that dietary fat is the enemy. One of the biggest mistakes I see
is a fear of fat and particularly cutting out good fats.
To the contrary, nuts like walnuts might help with satiety. Swap a
handful of walnuts for chips or pretzels for a smart snack or toss
toasted walnuts on salad greens or roasted vegetables for crunch, extra
fiber, protein and better for you fats!” – Marisa Moore, MBA, RDN, LD
12
Aiming For Perfection
Shutterstock
“All or nothing thinking. I find that when they are trying to eat
better, many clients believe they have to be perfect. It’s not
necessary. I encourage clients to thrive in the grey area—that space
where you are making healthy changes but not so restrictive that you no
longer enjoy eating or physical activity. It’s a process. Start with 1
or 2 changes a week (say increase water, eat at least 3 cups of
vegetables daily, or exercising 150 minutes in a week). Build upon those
to achieve a healthy lifestyle that you can maintain for a lifetime.” –
Marisa Moore, MBA, RDN, LD
13
Skipping Meals
Shutterstock
“Skipping meals may lead to quitting a diet quicker than anticipated.
One may skip a meal thinking this will help lose weight in a faster
time frame. This could lead to failure due to undereating and being
hungry often forcing a person to come off the diet and eat to fulfill
their hunger. Skipping meals means less energy and brain power to
function throughout the day. Try meal prepping to ensure having adequate
energy throughout the day (three meals and two snacks daily).” – Jim White, RD, ACSM
14
Condering Cheat Meals as Free for Alls
Shutterstock
“Many people believe that cheat meals do not count towards macro
goals in the diet following. With this mindset, someone can easily gain
back all their hard work if eating over 3,500 calories in a meal or
day! Plan cheat meals accordingly and continue to track in MyFitnessPal.
Consider foods with added benefits like dark chocolate with Greek
yogurt and berries for antioxidants and protein.” – Jim White, RD, ACSM
15
Not Counting Liquid Calories
Shutterstock
“With all the liquid beverages out on the market sometimes people
forget to track the calories from beverages consumed throughout the day.
Sodas, juices, coffee with creamer and sugar, alcohol are all examples
of liquid calories. Be sure to read labels on beverages if they are
available and continue to track in MyFitnessPal. Drink more water
throughout the day.” – Jim White, RD, ACSM
16
Forgetting Proper Preparation
Shutterstock
“With all the current diet fads out in the media, it is important to
do research on the diet you plan to follow by researching the diet on
credible, scientifically based websites; or consult your MD/RD for more
information. Your MD will let you know if the diet is appropriate for
your current health state and the RD will help you set up a nutrition
plan … [and] properly follow the diet in the safest way that works with
your body.” – Jim White, RD, ACSM
17
Not Focusing on Both Diet and Exercise
Shutterstock
“Eating a well-balanced diet while decreasing [calories] by 500–750 will promote weight loss…
Exercise at moderate to high-intensity levels three to five per week
for 30-60 minutes. [You] have to put in the work to see the results.” – Jim White, RD, ACSM
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