Những lỗi sai cơ bản khi ăn kiêng

Những lỗi sai cơ bản khi ăn kiêng


Hello everyone…uhmmm Hello everyone..uhmm (again lol) HI EVERYONEEEEE *SCREAMING* Hello everyone Probably after reading the title of this video You’ve already known what video is about So shall we start? So..what are the common mistakes when eating healthy? First of all, either when you want to lose weight or gain weight or just keep fit in general If you just exercise but not having a diet it’s already a mistake So… When you start your diet what are your common mistakes? The first one is that For the people who want to lose weight in specific You tend to skip meals, or not eating anything So does skip eating actually help you to lose weight or not? Some people might lose weight but they will not lose weight in a healthy and beautiful way They will look thin and not lively but that is just a small amount of people and mostly the people that I know I’ve never seen anyone succeeded in losing weight by skipping meals because If you exercise you need enough energy in order to burn and release the unnecessary energy within our body The second thing is that when you quit eating just imagine that your body is still working normally suddenly you stop eating and you starve your body Your body will alert and you will need more energy to maintain your survival so instead of burning the unnecessary energy your body will accumulate more energy That’s why skipping meals is the biggest biggest mistake if you want to lose weight Mistake number 2 the second mistake is that you absolutely cut one chemical For example Normally humans consume fat, carbs, and protein but now you cut either fat, carbs, or protein that’s wrong because You need all of the nutrients for your body to function So when you cut one of nutrients Your body will lose balance and not function normally because it needs all of the nutrients to synthesize and provide you enough energy for your exercise so when you cut one from all of them it not only DOES NOT help you to lose weight but it is also bad for your health The third mistake is that: You consume to much of one nutrient For example Your guys all know that when eat healthy you will replace the bad carbs like white regular carbs, such as Rice noodle, vermicelli, potatoes to healthy carbs like oats, wheat, brown rice, whole wheat bread but you guys just think “Okay if they are good and compressed carbs the you can eat as much as you want” and that’s wrong because they’re still carbs and a normal person will consume a temperate and enough amount, based on each person’s body If you consume too much carbs your body to release the insulin and insulin is a chemical that has a strong chemical reaction with sugars Because I used to attend the science specialized class before so I know *lmao* As a result when you consume something that contains sugars it will result in an extremely strong chemical reaction, well…stronger than normal..a lot And when you consume to much fat well of course People usually think “Okay fat like Butter, milk,.. eggs or avocados they’re good fat” Whether it’s good fat or bad fat when it is consumed by your body, it’s still regular fat good fat only helps us to metabolize better but when it goes inside our body, good or bad fat are all fat and it can still make you gain weight so with fat we really need to consume a temperate amount, not much even for people who has trouble with skinny fat If skinny fat people consume too much fat you will gain weight because of body fat not because of muscle and will not look fit and nice And what will happen if you consume too much protein? Actually eating a lot of protein is good Because eating a lot of protein will help you to get lean and make gainz When cutting body fat and working out you can always build and maintain your muscle if you consume enough protein you need per day But if if you eat tooooo much protein your body can still release Insulin as I mentioned previously it will result in a strong chemical reaction with sugars Or if you eat too much protein your body can still produce fat within out body That is why you need the way for to eat enough fat, carbs, and protein not too extra but not too little enough for you to exercise and it will match each person’s body type The fourth mistake This is the most basic mistake which is that you eat too much fruits I know that fruits is good My mom always tells me that Girls need to eat a lot of fruits to have beautiful skin I don’t deny that Fruits contains lots of vitamins and vitamins are good for your health However Everything needs to be consumed in a temperate amount Everyday we only need to eat a little bit of fruits so that our body will have vitamins Because there’s lots of sugars in fruits Some fruits does not contain a lot of sugars You can eat them but not too much because even when you eat too much of the fruits that contains less sugars it will accumulate into a big amount of sugars In conclusion we should only eat a temperate amount of fruits We should still track the nutrition facts so we will know how much is enough for a day in order to have vitamins but still keep the low amount of sugars because consuming too much sugars can make you gain weight as well What number are we on now lmao? OH! Mistake number 5 I know there are some of you have already known about clean eating That’s a good thing because clean eating is eating healthy food It’s good for your health and it will help you to lose weight However, you may not know what you also need to do which is that we need to track our calories and macro nutritions There are some people as I know They only track their calories budget This is right If calories in is lower than calories out you will lose weight and if the calories in>calories out you will gain weight But.. Do you know within that amount of calories how many percents are fat, carbs, and protein? Before I used to cut my calories budget down to 1200 I felt extremely hungry at that time because 1200 calories is really low but then when I started tracking my macro nutritions and I realized that I had been consuming too much carbs too much fat while I did not eat enough protein I couldn’t not only maintain my muscle or get lean but I also felt hungry So I fixed and readjusted I reduced the amount of fat as much as possible I consumed a temperate amount of carbs and mostly I ate protein and I realized that well.. it was not that full I don’t feel hungry or crave for food like before And I feel fuller than before So within the same amount of calories The amount of fat, carbs, and protein is different So should we track our calories or our macro nutritions intake? The answer is that you should all pay attention to both but we should focus more on the macro nutritions For the calories, you only need to know your calories out To know your amount of calories, go to Google and search “TDEE” That’s the amount of calories that you body will burn per day If you want to lose weight, you eat less than that If you want to maintain your weight, you eat the same amount If you want to gain weight, you eat more than that You just need to know that We should not focus too much on the calories But we need to focus more on the amount of fat, carbs, and protein So we should search one more time the macro calculator on Google Then you’ll fill in your weight, height and your goal then it will provide you the amount of fat, carbs, and protein you need per day However This is just a common formula but we can base on that for the first few days to see if it’s okay and then we will adjust to match ourselves But you should keep in mind one thing is that whether you want to lose weight or gain weight whether you’re having problems with too much body fat and obesity or skinny fat we all should not consume too much fat fat, when goes into your body, will turn into normal fat even when you’re skinny Skinny fat people are the ones who want to gain weight and get lean because your body might be slim but the fat percentage is high so if you’re consuming too much fat, you will gain weight because of fat not because of muscle mass and it will not turn out to look fit and nice So once again you should start pay attention to the amount of fat, carbs, and protein and start tracking the macro intake at the same as tracking calories budget but don’t forget to focus more on the macro nutritions That’s all what I want to say in this video Thank you for watching And I hope that this video is helpful Hope you will succeed in your weight loss, weight gain, or keep fit process Bye byeeeeee