Your 6 Biggest Diet Mistakes
by Jessica Girdwain for SHAPE.com
These diet mistakes could be messing with your metabolism.
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1. Eating a high-carb breakfast: You've been told over and over that people who eat a morning meal tend to have smaller waistlines, but some find that noshing in the a.m. actually makes them hungrier.... more
1. Eating a high-carb breakfast: You've been told over and over that people who eat a morning meal tend to have smaller waistlines, but some find that noshing in the a.m. actually makes them hungrier. If you can relate, it may be that the "healthy breakfast" you're eating-such as cereal and fruit-contains too many carbs, priming you to overeat later.
"When you have a sluggish metabolism, it's often a sign that you have some insulin resistance-your body is having a hard time moving sugar from your bloodstream into your cells for fuel, and when that doesn't work right, you feel hungry even when you're physically not," says Caroline Cederquist, M.D., an expert in nutrition and metabolism and medical director of BistroMD, an online diet delivery program. This is especially noticeable after you wake up. In the morning, insulin levels are high-eat a high-carb meal, and insulin rises even more, then nosedives quickly, leaving you ravenous by noon.
The solution: Pair those carbs with protein to help slow down the blood sugar response. Aim for 30 grams of protein (a cup of cottage cheese or two eggs and a container of plain low-fat Greek yogurt) and about 20 to 30 grams of carbs (a medium banana, large piece of toast, or packet of instant plain oatmeal).less
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