The Three Rookie Diet Issues That Are Holding You Back. Anyone can transform their body by constantly doing the correct things. You’ll also do the right thing by avoiding the most common diet issues. The top three rookie nutrition blunders are listed below.
PROBLEM #1 IN DIET: NOT KNOWING YOUR NUMBERS
When aiming to lose weight or gain muscle, the first step is to assess your entire daily energy expenditure (TDEE). Given your current body composition and activity level, your TDEE is the number of calories your body requires to maintain its present weight.
There’s no way to effectively assess whether you’re eating in a calorie deficit, excess, or maintenance without knowing yours. If you don’t know where you are, you’ll never know where you’re going. (To get started, use this calorie calculator.)
DIET PROBLEM 2: INADEQUATE PROTEIN IN THE DIET
Protein is by far the most essential macronutrient, yet it’s also the one that gets the least amount of attention. Protein is essential for both building and repairing injured muscles, as well as maintaining existing muscle.
If you want to lose weight, consume at least one gramme of protein per pound of body weight.
You could obtain even greater results if you eat a little more protein per pound (1.1 to 1.5 grammes per pound) as long as you stay in a caloric deficit.
If you’re overweight or have more than 25% body fat, you should avoid this. Consume one gramme of protein per pound of lean body mass in this situation (LBM). So, if you’re a 300-pound man with a 40% body fat percentage, you’ll need to do some arithmetic to find out your approximate LBM. Simply multiply 300 by.60 to obtain 180 pounds of lean body mass. In this situation, 180 grammes of protein would be consumed.
Another caveat: You only need 0.75 grammes of protein per pound of body weight if you’re attempting to acquire weight and muscle.
As long as you consume enough carbs, this quantity of protein is plenty to grow muscle, according to science. When you’re eating in a caloric surplus, your carbohydrates should account for around half of your daily calories.
PROBLEM 3 IN YOUR DIET: YOU DO NOT UNDERSTAND YOUR RELATIONSHIP WITH FOOD
For everyone of us, food is a deeply personal experience. Because no single diet works for everyone, I never recommend specific diets but rather certain ideas.
Is there such a thing as a decent rule of thumb? Don’t consume anything that didn’t exist 100 years ago. Avoid processed carbohydrates as well as vegetable and seed oils. And, rather than eating on the spur of the moment, think about what you’re eating. Consider the following three questions:
- I’m not sure why I’m eating this.
- What effect will this have on my body?
- Is this meal beneficial or harmful to me?
When you eat for a purpose rather than pleasure, your entire outlook on food shifts.