1. Believing that low-fat is always healthy
When we see the word "low-fat" on a package, we often think it's a healthier choice. But many low-fat products are actually loaded with sugar and additives to compensate for the taste.
For example, a low-fat yogurt can contain far more sugar than a natural, full-fat version. And even if the fat has been cut, it may provide more calories than expected.
Tip:
Always read the ingredients list. Look for hidden sugars and artificial sweeteners. Choose natural fat sources like nuts, avocado and olive oil. Fat is not the enemy - it's all about choosing the right kinds.
2. Eating too many "healthy" snacks
Healthy snacks can be a trap. Nuts, energy bars and dried fruit may seem like sensible choices, but they are often calorie-dense. It can therefore be easy to overeat them.
A handful of nuts can quickly turn into several handfuls, and a "healthy" bar can contain as many calories as a chocolate bar.
Tip:
Pay attention to portion sizes. Put snacks in small bowls so you can keep track of the quantity. And choose snacks that are filling - like a handful of almonds or a piece of fruit with some skyr.
3. Avoiding carbohydrates completely
Many people associate carbohydrates with weight gain and try to avoid them completely. But carbohydrates are the body's primary source of energy and they play an important role in a balanced diet.
The problem arises when choosing simple carbohydrates like white bread, sugar and cakes. These can cause blood sugar levels to rise and fall quickly.
Tip:
Choose complex carbohydrates like oatmeal, whole grain bread and quinoa. They provide longer-lasting energy and stabilize blood sugar levels.
4. Drinking the calories
Many people don't realize how many calories they get from drinks. Juices, smoothies, specialty coffees and energy drinks can be hidden calorie bombs - and they don't fill you up like regular food.
A large latte with syrup can easily contain more calories than an entire meal. And a smoothie with fruit juice and yogurt can quickly add up in sugar content.
Tip:
Choose water as your primary beverage. If you want flavor, add lemon slices or mint. When making smoothies, use vegetables as a base and keep the fruit content moderate.
5. Overlooking hidden sources of sugar
Even when you think you're eating healthy, sugar can still hide in unexpected products. Processed foods like dressings, ketchups, ready meals and breakfast cereals can be full of hidden sugar.
Many products are marketed as 'natural' or 'healthy', but may still have added sugar under different names such as glucose syrup, fructose or maltodextrin.
Tip:
Read the ingredient list carefully. Sugar can go by many names and is often listed as one of the first ingredients if there is a lot of it.
6. Skipping meals
When trying to lose weight, skipping a meal may seem like a good idea. But this can often lead to overeating later in the day when you get too hungry.
In addition, blood sugar levels can drop, leading to fatigue and cravings for fast carbohydrates. In the long term, it can also negatively affect metabolism.
Tip:
Eat regularly and plan small, nutritious meals. Focus on protein, healthy fats and fiber to keep you full for longer.
7. Focusing too much on calories rather than nutrition
Calorie counting can be a useful tool, but it doesn't tell the whole story. 100 calories from a bag of gummy bears doesn't have the same nutritional value as 100 calories from a handful of almonds.
If you only focus on calories, you can end up choosing foods that are nutrient-poor and not filling. This can lead to cravings and a feeling of constant hunger.
Tip:
Think of food as fuel. Choose foods that give you vitamins, minerals and fiber rather than empty calories.
Avoid the common pitfalls
Eating healthy isn't just about choosing the 'right' foods, it's also about avoiding common pitfalls. With a little planning and awareness, you can easily adjust your habits and create a diet that gives you energy, stable blood sugar and a stronger body.