A registered dietitian has just lifted the lid on the six mistakes people make when overhauling their diet for the summer, from cutting out entire food groups to not drinking enough water.
Vanessa Risito, CEO and co-founder of Culina Health, opened up about how people can reach their health goals without going to extremes during her recent appearance on Today.
Walking Savannah Guthrie and Hoda Kotb offered help during the pre-summer diet.
Risito explained that the first thing you should do before embarking on a lifestyle change is to ask yourself, “Is it safe?”
Registered dietitian Vanessa Risito revealed the 6 mistakes people make when adjusting their diet for the summer
Risito walked anchors Savannah Guthrie and Hoda Kotb through the do’s and don’ts of dieting before summer, saying the first thing you should do is ask yourself, “Is it safe?”
Severely restrict calories to lose weight
Rissetto pointed it out Many people try to cut calories to lose weight, but sometimes they restrict too much.
“They think, ‘My friend is eating 1,000 calories a day, so I should be doing that, too,'” she tells Guthrie and Kotb.
Eat fewer calories It can cause the body to go into starvation modewhich can lead to an increased risk of hair loss, anemia, and osteoporosis, among others.
As a general rule, I advise dividing your weight by 2.2 and multiplying this number by 25 to find out how many calories you need per day to maintain your current weight.
Rissetto said that if you weigh 150 pounds, you need 1,700 calories per day to maintain your current weight — and less if you want to lose weight.
She added that it should not be less than 1300 calories per day.
Risito said that eating too few calories can cause the body to go into a starvation state, which can lead to an increased risk of hair loss, anemia and osteoporosis.
Refrain from eating proteins and fats
Another mistake people make is cutting back on fats and proteins in their diet.
“Please, eat your protein and fat,” Risito said. “You need that to fuel your body.”
healthy dietary fats It gives your body energy and supports cell function. They also help the body absorb some essential vitamins.
“On average, fat makes up about 20 to 35 percent of your caloric needs,” Rissetto said.
Meanwhile, protein It plays an important role in building bones, muscles, cartilage and skin. It also helps build and repair tissues, carry oxygen through the body, digest food, and regulate hormones.
The dietitian explained that your daily intake of protein should be around 1.2 grams (about 0.04 ounces) per kilogram of your weight.
If you weigh 150 pounds (68 kilograms), you should be getting 68 (2.4 ounces) to 82 grams (2.9 ounces) of protein per day, according to Resito.
“For example, four ounces of chicken contains 31 grams (1.1 ounces) of protein,” she said.
The dietitian said that people also tend to skimp on protein, fat, fiber, and water. This image is of one of Rissetto’s “fast food” meals that contains “complex carbohydrates, healthy fats, protein, and flavour.”
Not getting enough water or fiber
Like fats and protein, water and fiber are cornerstones of a healthy diet, but they aren’t always the top priority.
In summer people don’t realize that digestion slows down. So what will help speed it up? Risotto said: Fiber and water.
She noted that fiber helps with weight management, so adding more vegetables and fruits to your meals can help you reach your goals.
As for water, most people don’t drink enough to keep their bodies hydrated.
“We need 90 ounces of water[a day],” she told Kotb and Guthrie.
the National Academies of Sciences, Engineering, and Medicine He recommends 125 ounces of daily fluid intake for men and 91 ounces for women.
Risito said she carried a 32-ounce water bottle that she liked to fill two or three times a day to make sure she reached her hydration goals.
Eliminate entire food groups
Risito stressed that people should not rule out entire food groups, including carbohydrates, which have gotten a bad rap in recent years.
“Carbohydrates are not bad. They are our main source of energy. We need them for fuel.” We are afraid of carbs because no one taught us how to eat them.
Once you think about what a carbohydrate is and what a serving size should look like, “they’re easier to digest,” the dietitian explained.
Kotb noted that carbohydrates are found in everything from lentils to avocados.
There are different types of carbohydrates. So, it’s not always about bread and biscuits,” Risito agreed.
Risito stressed that people should not rule out entire food groups
Having unrealistic expectations
Risito advised that people take their daily lives into account and make sure they understand their limits before drastically changing their diets.
“If you’re this really busy mom with a big job and cooking for a family of six, how are all those restrictions going to work?” she asked.
Having to buy “all these separate meals” can quickly become “expensive,” the dietician noted.
She also stressed that you shouldn’t follow such a strict diet that you can’t go out to eat in a restaurant.
“Really, what is going to be sustainable in the long run without losing your mind?” She said.
Wasted money on cleanses and fad diets
Risito said people should think twice before splurging on costly diet programs and unaffordable cleanses.
“When you think about these fads, like the juice cleanse, you have to buy the whole system and that costs hundreds of dollars over a month,” she explained.
“And then it’s not sustainable so all that money goes to the side.”
She said that people should “calculate” and ask themselves: “Can I achieve the goal without blowing my pocket?”
Risito also points out that there are professionals like her who can help you make lifestyle changes without breaking the bank.
“Dietitians take out insurance, and the cost is probably a co-pay,” she said.
ask for help. Just like you go to the doctor, you go to the dentist, and you go to the dietitian.