Advertising

5 Nutrition Practices to Stop in 2017

5 Nutrition Practices to Stop in 2017
Advertising

With an exponential rise in fad nutrition practices and newfound diet trends, 2016 has been an interesting year for nutrition and health. Now that we have entered a new year, it seems fitting to reflect on some of the common nutrition practices and ‘mistakes’ that have been adopted by individuals worldwide, why these should be left behind in 2016, and how we can steer towards a healthier, long-term attitude towards diet and health in 2017.

1. “Cheat Days”

Many diet plans promote cheat day(s) or temporary overindulging to dieters as a way of rewarding themselves for sticking to a strict diet plan for a few days or a week. While it has been reported that these days can provide some benefits, such as increased metabolism and prevention of food deprivation, it is important to know the flip side of these cheat days.

Overindulging greatly impacts the function of a hormone called leptin, aka the ‘satiety hormone’. Leptin is created by your fat cells and is responsible for, essentially, letting your brain know when it is time for you to stop eating. In 2009, a study by the Southwestern Medical Centre showed the effect of palmitic acid on leptin function.

Advertising

Palmitic acid is found in foods rich in saturated fat, primarily meats and dairy products. Their results showed that over-consumption of food rich in saturated fats hindered the ability of leptin to regulate food intake, which caused over-eating and subsequently weight gain. To summarise, overindulgence can make it difficult for the body to establish when it is time to ‘stop eating’. One thing I have noticed working with my clients, is that cheat days in temporary fad diets often lead to very quick relapse into original eating patterns. If your diet requires regular “cheat days”, then your diet may not be sustainable and/or suitable for you.

Remember: food in moderation is not harmful. Be mindful of portion sizes, and keep in mind healthier alternatives such as baking food instead of frying.

2. Not reading food labels properly

It is often said that we eat with our eyes! So let’s put our eyes to good use. Food labels and ingredients are candid information of what the food contains. Therefore, it is always good to know the exact contents of the food that you are buying.

Advertising

Examples of nutritional information to look out for include: calories, total (saturated) fat, cholesterol, sodium, carbohydrates (from which come dietary fibre and sugar) per serving. It is imperative to become educated on nutrition labels and take time to decide what you want to ingest. Try to compare and contrast different products. For example, ‘fat-free’ foods often contain more sugars, while ‘sugar-free’ foods usually contain high levels of sweeteners. Finding the right balance is key.

3. Skipping breakfast

If you are a typical breakfast skipper – stop skipping, start eating! Getting up early for work, taking children to school and just being insanely busy in general can make it difficult to fit in a proper breakfast. However, skipping breakfast slows down your metabolism and can subsequently make you more susceptible to gaining weight. So if your diet is telling you to miss breakfast in efforts to reduce calorie intake and lose weight, then that may not happen. Missing breakfast also makes you more likely to overeat during lunch. Studies have also associated skipping breakfast with an increased risk of developing type 2 diabetes and impaired cognitive function.

Breakfast is an important meal for individuals to boost their energy and kick start their day. Therefore, it is important to try and form a habit of eating breakfast in the morning – whether it is a piece of fruit, a slice of toast or a small pot of yoghurt. If you are short on time, try getting up 15 minutes earlier or preparing breakfast the night before.

Advertising

4. Cutting out carbs

Throughout 2016, I have heard many say that they are cutting carbs out of their diet. Some celebrities and influencers have wrongly informed individuals on why they should cut out carbs from their diet. However, not all carbs are the same; they can be simple or complex.

Simple carbohydrates are the ones to be cautious with and are found in dairy products, fruits and added sugars such as syrup. They are broken down into glucose quickly and contribute to spikes in blood sugars. Complex carbs such as food rich in starch and fibre contain sugars too, but are made from more sugar molecules. As a result, they take longer to digest and enter the blood stream slowly. Therefore, there needs to be a balance between simple and complex carbs.

Cutting out carbs from your diet could put you at increased risk of fatigue, B vitamin deficiency, constipation and other health issues. Whole grain carbohydrates are packed full of nutrients and fibre. They are slower to digest, leaving you fuller for longer.

Advertising

5. Juicing to ‘detox’

Detox is a common word in the nutrition and health world. The rationale behind detoxing is to get rid ‘toxic waste’ from your body in order to reset your health. Our body is a natural detoxifier – our liver, kidney, skin and gut help excrete any waste products. Juicing has been considered a great detoxing routine but there are also some cons. Though juicing promotes the benefits of fruits and vegetables, juicing solely may introduce your body to high sugar contents and acidity.

Furthermore, simply juicing does not always include all the essential nutrients and minerals required for body functions, such as fibre (which is lost during the juicing process and is crucial for gut health). In addition, you are likely to put your body into starvation mode which reduces your metabolism.

These five nutrition practices can be harmful to your health. So let’s start 2017 off on the right foot, focusing on our long-term health when adjusting our diet.

Advertising

More by this author

Tai Ibitoye

Master of Science in Human Nutrition, Nutritionist and Public Health Advocate

5 Nutrition Practices to Stop in 2017

Trending in Food and Drink

1 Does Coffee Help You Lose Weight? 2 Can Coffee Cause Anxiety Or Depression? 3 Is Caffeine Bad For You (And How Much Caffeine Is Too Much)? 4 The Ultimate Coffee Guide For Energy Boost 5 10 Best Coffee Beans That Will Energize You Every Morning

Read Next

Advertising
Advertising

Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
Advertising

Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

                                                                                                                                                                                                          More Amazing Life Hacks for An Easier Life

                                                                                                                                                                                                          50 Top Parenting Tricks and Hacks That Will Make Life Easier And More Fun

                                                                                                                                                                                                          30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                          20 Popular Life Hacks From the Internet Debunked (or Verified)

                                                                                                                                                                                                          Read Next