The 5 Worst Diet Mistakes For Losing Fat & Building Muscle (Avoid These)

all right what's going on everyone and Happy New Year so in this video what I want to do is go through the top 5 mistakes that I see people making with her diet especially now here in the new year as many people are trying to lose fat build muscle and get healthier and even though I do see these things as mistakes anyone who's committed to doing their best to improve their body composition does deserve some credit and so if you found any of these things working for you then that's totally fine so with that out of the way let's dig into the first common diet mistake which is simply focusing far too much on the little details and this is what we call putting the cart before the horse or majoring in the minors because there is so much information out there on nutrition and every voice on this topic tends to try to spin their info in some unique way people tend to start focusing on the minor details that aren't actually moving the needle much when it comes to losing fat or building muscle for example many people will switch to organic produce thinking it's going to help them lose more weight or improve their health whereas in reality if it makes any difference at all it's extremely small especially for the cost one systematic review published in the annals of internal medicine looking at over 200 independent studies on organic versus conventional foods found no evidence that organic food is more nutritious in fact out of those 200 plus studies only one nutrient phosphorus was superior in organic foods and even that effect went away when the researchers removed a single study from their analysis granted many people choose organic because they think it's safer but this is far from agreed upon as well so well there could be some benefits it's far from the first thing people should turn to when making a change to their diet and often can distract from what really matters which we'll get to another example of this is the glycemic index and not many people realize that glycemic index values only apply when foods are eaten on their own even though white rice is considered a high glycemic carbs source when is the last time you ate a plate of white rice on its own chances are you'll be combining that rice with a protein source like salmon and hopefully a vegetable source in this case the fat from the salmon and the fiber from the broccoli will slow down the rate of digestion so that the blood sugar spike you'd normally see from the white rice is significantly blunted so under most circumstances unless you're a diabetic you don't really need to worry about the glycemic index too much now that isn't to say the glycemic index is totally useless for example I try to prioritize low glycemic carbs sources in a low-fat pre-work miel but it still occupies way too much of the limelight for people trying to lose fat or get healthier and can once again distract from the things that really matter I also think meal timing hogs too much of the spotlight originally people used to think that you had to eat six meals a day to stoke the metabolic furnace but that turned out to be a complete myth now most people seem to have flipped to the exact opposite stance now fasting is the key and you should only need one or two meals a day however emerging evidence suggests that the benefits here just come down to daily caloric intake for the most part so in my opinion how many meals you should eat per day should be mostly up to personal preference and whatever's gonna allow you to adhere to your caloric targets better overall assuming your goal as fat loss intermittent fasting might help you stick to your diet better whereas eating more meals per day might help someone else stick to theirs better ultimately because total daily caloric intake and total daily protein intake are going to drive 90 plus percent of your results when it comes to body composition especially as a beginner these details usually are the things that can either be dictated by your schedule or just ignored depending on how much you want to squeeze out those 1 to 2 percentage points of optimization now the second mistake many people make is thinking in black and white or good and bad terms this is so common in the mainstream media where you see the target shifting from fats being bad to carbs being bad to carbs are okay but sugar is bad whereas in reality there are so many shades of grey to these blanket statements and all of these things can be bad if they're leading to excessive fat gain or if they're displacing other nutrients in the diet but none of them are really bad in a vacuum you just need to look at the diet as a whole and all of these common culprits can have a place in a healthy diet so when it comes to health rather than setting up an exclusive diet where you pick things out that you should never eat I prefer to set up an inclusive diet we instead focus on prioritizing certain foods and nutrients so for example when it comes to health there are a few guiding principles that you can set up first you want to aim for at least three to four servings of vegetables and two servings of fruit per day second you want to rotate your sources of fruits and vegetables and eat foods of different colors you should also try to eat fatty fish once or twice a week and overall try to stick to a Whole Foods minimally processed diet 80 to 90 percent of the time then for the other 10 to 20% of calories you can eat what you enjoy which is going to improve your adherence over time with raylene your progress okay so number three is making sudden drastic changes to your diet this is really common in the new year when motivation is high and people want to get their results right away so you'll see some people slashing their calories in half trying to lose twenty to thirty pounds in a month and by the same token you'll see some people who want to build muscle load up on weight gainer shakes and eat as many calories as they can stomach and while I love the motivation generally it is more effective over the long term to go with a more moderate and sustainable approach so when cutting a slower rate of weight loss is going to preserve muscle mass so much better meaning if you crash diet on very low calories you may lose more weight especially in the short term but you also risk losing a larger proportion of that weight from muscle you know my coaching experience you also run a greater risk of rebounding after you reach your goal weight most people just end up feeling so deprived after a crash diet that they end up gaining all the weight back anyway so when it comes to both cutting and bulking and more gradual approach is usually more effective for fat loss I generally recommend a deficit no bigger than 25% as a rough ballpark losing about 1 percent of your body weight per week will maximize fat loss while minimizing muscle loss so if you weigh 200 pounds losing about 2 pounds per week it's gonna make sure you preserve as much muscle as possible while losing fat the granted this does depend on your starting level of body fat and I really like this figure from revive stronger or you can see that the more body fat you have the more you can get away with faster rates of weight loss without risking as much muscle loss now when it comes to gaining it really depends on how experienced you are because you'll have a greater capacity to build muscle as a beginner it can generally get away with bigger caloric surpluses so for a new lifter with a primary goal of building lean mass I recommend starting at about 25% above maintenance and the case of so-called hard gainers your metabolism might adapt upward so aggressively that you need to just bump calories way higher than what the math would show to actually gain weight but regardless for beginners aiming to gain 1 to 1.5 percent of your body weight per month is a good target to maximize muscle gain while avoiding fat gain and as you get more and more advanced you'll want to scale those numbers back so while these guidelines won't capture every scenario they should hopefully give you some better footing than just slashing your calories in half or eating as much as possible all right mistake number 4 is relying on Christian documentaries is a legitimate source of information now I can't say every nutrition documentary ever made is bad but I've seen all the popular ones and I haven't seen one yet that I'd actually recommend and the reason for this is that they're generally created by producers that already have an idea in mind that they then try to prove to you and in nutrition this is especially easy to do because there are so many divergent findings in the scientific literature so any documentarian could just go searching for studies that support their position and then piece it together into a narrative that feels very convincing to the viewer you can contrast this with actual scientific literature where the goal isn't to prove any given position rather to collect evidence and draw conclusions based on whatever the data says whether it supports your bias or not also just because something is on television or on Netflix or even has a bunch of views on YouTube doesn't mean it's reliable generally this sort of reach just comes from whether or not the content is emotionally appealing enough to attract a broad audience and that tends to come with a lot of bias so rather than turning to Netflix I'd recommend reading actual research reviews now these aren't free but they are affordable for what you get and I'll just put a table up here the ones that I personally subscribe to and I'll link them down below as well and what you get from these is information coming directly from the scientific literature as a whole rather than one producers point of view that's often twisted to fit a narrative okay and the final mistake is focusing too much on supplements now that isn't to say all supplements don't work it's just that we should be putting them at the very tip of the iceberg but most people who want to lose weight or build muscle turn to supplements as a first course of action now as a beginner I think the only supplement I'd strongly recommend is whey protein powder simply because getting in enough protein from whole food sources alone is often pretty tough also if you're looking for a little extra edge he can use creatine and caffeine as they're both well supported by a solid body of science but beyond those the evidence supporting supplementation starts to get much more mixed and in my opinion should apply to more intermediate to advanced level trainees looking to squeeze out every little bit of progress that they can animate a nutrition guide I organized supplements in two tiers of priority and I'll put that up here as well in case you guys are curious which supplements I recommend over others so that's it for this one guys if you're interested in learning more about my full approach to nutrition I recommend checking out my nutrition guide over at Geoff nipper com where a researcher Chris Barakat and I explain exactly how to set up your calories macros and every other element of your diet depending what your main goal is whether it's to lose fat build muscle or do both at the same time and for the new year I'm offering the nutrition guide at 20% off of the purchase of any training program on my website including my new full body routine so I'll put a link to the nutrition guide over here next my head if you guys would like to check it out don't forget to leave me a thumbs up if you enjoyed the video subscribe if you haven't already and I'll see you guys all here in the next one

Channel: Jeff Nippard

Views: 2,223,791

Rating: 4.9400868 out of 5

Keywords: workout mistakes, nutrition mistakes, mistakes working out, fitness mistakes, fitness fails, workout fails, workout advice, fitness advice, how to workout, best workout, best workout advice, workout tips, best workout tips, best fitness tips, fitness tips, working out, nutrition, workout and nutrition plan, athleanx, athlean x, jeff cavaliere, jeff nippard diet, jeff nippard nutrition, the game changers, jeff nippard game changers, vegan, jeff nippard vegan, 2020

Id: vCbn05pda_4

Length: 9min 3sec (543 seconds)

Published: Sat Jan 11 2020