The Top 5 Bride Diet Mistakes Seen By A Dietitian
By Kayley George, RDN, LD
Your big day is coming up fast. You don't want anything to get in the way of your health goals or, worse yet, ruin the progress you’ve made so far. Working with brides over the years, I’ve seen a few common patterns that most women don’t realize are problematic. In fact, I would put money down that you are violating one of these areas. If that’s the case, don’t worry! The purpose of today’s post is to give you direction on how to avoid these classic mistakes moving forward.
Here are the five most common blunders brides make with their diet:
Skipping Meals
We’ve all skipped a meal at some point, or at the very least been tempted to. Time is limited, no food options are around, etc… Or maybe you intentionally skip breakfast because you had a big meal the night before. Whatever your purpose for skipping a meal, it’s important to understand the ramifications of repeatedly missing meals.
Think of your body as a well-oiled machine, dependent on getting its energy from the foods you choose to eat. When you eat balanced, fulfilling meals on a regular basis, your body is able to operate as intended. Skipping meals, on the other hand, affects both the brain and body, ultimately taking a toll on your health. While skipping one meal every now and then isn't detrimental to your body, doing so routinely can pose unwanted side-effects.
Some consequences of habitually skipping meals are:
Your blood sugar and energy levels plummet
You may have more difficulty making decisions
You will be more prone to overeating
Your concentration, mood, memory, and focus are reduced
You may have more difficulty reaching weight goals
Your metabolism is lowered
To avoid these unfavorable results, here are some tips on how to avoid skipping meals:
Keep healthy snacks ready and available such as granola bars, fruit or yogurt
Prepare/plan your meals in advance
Eat snacks high in protein and fiber
Create a schedule for what times you will eat and stick to it
Eating Too Little
Eating too little can be just as bad as meal skipping. It is natural to think that if you want to drop pounds, you should simply eat less. However, this will actually do the opposite of what you expect. As already mentioned, food is fuel, and when our bodies do not receive enough of it, they do not work how they’re supposed to.
When your body receives less food than it needs, it more readily stores that food as fat as a survival mechanism. Even though you have access to numberless fast food joints around every corner, your body doesn’t know that! All it knows is it’s not getting the fuel it needs. As a result, it believes you are in a state of “famine”, unsure when you will be able to get your next meal. In this starvation state, it’s a natural, evolutionary response for your body to store extra fuel as fat. So don’t be surprised if eating less actually causes more fat retention and other negative symptoms.
Some of these subsequent-to-starvation symptoms include:
Low metabolism
Irritability and mood swings
Lower energy levels—feeling tired more often
Hair loss or brittle nails
Trouble sleeping
No changes in weight
Constipation
Constantly feeling hungry
Replace the idea of eating less food with eating fewer calories. You should not cut your calorie intake too dramatically though. That is just as bad as eating too little. Remember: Your body needs plenty of calories to function properly and avoid starvation mode.
Not Enough Protein
Women are notorious for skimping on protein. For a long time, protein has been associated with bulking up. We all have our gym bro friends to remind us of this all too often. Because of this association, many women looking to lose weight may try to avoid protein completely. Nevertheless, protein consumption has numerous benefits for women and is not just used in building bigger muscles.
Consuming enough protein can be largely beneficial in the following ways:
Increases satiety
Balances or normalizes blood sugar
Provides calories, which, in order to burn, your body must amp up its metabolic rate. Increased metabolism facilitates weight loss.
Keeps you feeling full longer because it takes more time to digest than some other foods
Contributes to the maintenance and growth of lean tissue and muscle mass which, with the combination of exercise, can help you shape and tone your physique
Helps regenerate muscle tissue and relieve muscular pain
Maintains strong bones
Supports hair, skin, and nails healthy
Boosts your healthy immune system
Structural support in every cell in the body
Clearly, you need protein! It is an essential macronutrient no matter your gender, age, or health goals. However, it can be difficult, even for meat-eaters, to get enough protein in the diet. Here are some tips to reach your protein intake goals:
Eat your protein source first during a meal
Add protein-rich foods to salads and soups
Try a protein shake once a day
Keep nuts handy as a high-protein snack
Add beans to your meals
Have protein powder available
Not Enough Water
Water should be your BEST friend. Our bodies are 70% water, so why is it that so many of us find ourselves drinking hardly any? Every cell, tissue, muscle, and organ in our bodies requires that we consume water for proper functioning. In addition, we are constantly losing water when we sweat, digest, and breathe. Therefore, it’s imperative that we constantly replenish what is being lost.
On top of allowing for proper cell function, water also plays these important roles in your body:
Allows bodily fluids to maintain their balance
Maintains normal body temperature
Lubricates joints
Promotes a healthy digestive system
Forms mucus and saliva to help with digestion
Protects our brain and spinal cord
Delivers oxygen via blood
Flushes out waste and toxins
So, how much water should you drink each day? This amount will be different for everybody. It is best to aim for half your body weight in ounces. You may be thinking that sounds like a lot. Remember that your body must stay hydrated to keep up with the constant work it is performing, especially if you live in a warmer environment. Getting enough water will not only facilitate proper functioning, but will help you decrease uncomfortable symptoms of thirst throughout the day like dry mouth and/or headache.
Here are some easy tricks to improve your daily water intake:
Add some flavor such as fruits, herbs, or veggie slices
Drink water before you consume a meal
Track your intake through a log or app
Always keep a bottle filled up for easy access
Set daily or hourly goals for yourself
Buy an attractive bottle that makes you want to drink from it
Carb-Heavy “Health” Foods
Just because it’s an açaí bowl or Jamba Juice smoothie, doesn’t mean it’s healthy! You’d be blown away by the amount of carbs in these “halo” foods. Many of these trendy choices are often advertised as “health” foods, when their label in back of house actually reads “refined carbs”.
Compared to whole carbohydrates, refined carbs lack nutrients that our body needs, making them empty calories. It is best to choose foods that are sources of whole carbs instead, those that really deserve the title “health”. Think of whole carbs as foods that have little processing between sprouting out of the Earth and reaching your mouth. Odds are, the less processed they are, the healthier they are.
Carbohydrate sources that are worthy of the title “health” foods include:
Quinoa
Corn
Brown rice
Apples
Bananas
Beets
Mangos
Sweet Potatoes
Oats
Grains
Kidney beans
Lentils
Don’t be fooled by flashy, hip advertising. Refined carbs won’t deliver the nutrients promised. While they may not be as showy, whole carbohydrates are definitely the healthier choice.
To wrap up, these five dieting mistakes are very common. If you find yourself making one or more of these slip-ups, you’re totally normal. Feel free to refer to this post as often as you want to remember the tips and tricks for eating all your meals, getting enough calories, protein, and water, and choosing sources of whole carbohydrates.
If you think you need a more personalized diet plan to prepare for your special day, then book a FREE discovery call with Kayley today! We will help take away the unnecessary stress of meal planning while you focus on what’s important.
Published on May 18, 2020 at 12:20 pm