Many times when play sports note that our performance starts to decline or we feel tired and do not understand why.
If our general health and sleep routine are good, our diet may be to blame. Keep track of our food is an aid to improve the quality of our diet as it is to describe everything we eat, indicating date, time, place and quantity or portions of food consumed.
This habit helps us to learn about our eating habits and identify erroneous behaviors. The more aware you are with what you eat, the easier it will be to see what is working and what is not.
We show 5 bugs that you might discover if you record what you eat.
5 mistakes you can find if you keep a food diary
1.Ignoring how your body gains and losses weight
We have the mistaken idea that the simple fact of dieting and exercising is enough to be healthy and lose weight, but the reality is that each person has a different metabolism that works in a unique and particular way. What works for you perfectly, for others may not represent any benefit.
Keeping a food diary helps us understand how our body works, and allows us to discover which aspects we have failures in.
Having a base from which to experiment with our diet will allow you to learn and understand what type of food and drinks cause you to gain or lose weight more easily. This will help you achieve and maintain your ideal weight in a healthy way.
2.Consume the wrong carbohydrates
How athletes usually include in our diet large amounts of carbohydrates that fill us with the energy we need to perform at its best. However, not all calories are created in the same way, even when they offer the same macronutrients.
The carbohydrates that we usually eat are those that bring fewer benefits to our diet, because they only provide sugar to your body and lack fiber and other nutrients. We refer to refined carbohydrates such as white flour, white rice and refined sugar.
Choosing healthy carbohydrates that are mainly composed of fiber, such as grains, whole grains, vegetables and fruit are ideal for your diet, as they give you a feeling of fullness that prevents you from overeating.
In this way, by registering each specific food you eat, as well as its macros, you can determine if you can continue to consume certain foods, or if the quality of their macronutrients is affecting your performance.
The hydration is essential to burn calories and detoxify the body of substances that prevent you from losing weight but many do not know how drink properly hydrated, and choose any type of liquids only to satisfy thirst.
There are many liquid varieties to incorporate into our body, but not all hydrate. Although the water they contain is very important, its mineral content is even more important. Even if you were drinking enough water, you may not be drinking it correctly.
The only sure way to know if your hydration is correct is to track not only how much H2O you are consuming in total, but also when and how you are losing it.
4.Not consuming enough iron
We are aware of the importance of minerals for our body to function correctly, and iron is an essential mineral for this, since it is a structural component of hemoglobin, which is responsible for bringing oxygen to our cells.
However, we rarely understand the importance of iron in our diet when we are endurance athletes, since consuming adequate amounts of iron helps us transport oxygen to the muscles and help our body create its main source of energy, ATP.
The choice of a food tracking program that allows you to track not only macros, but also micronutrients, vitamins and minerals can help you identify deficiencies in your diet, or even the natural deficiencies that you need to supplement. In this sense, include iron-rich foods in your diet such as red meat, organ meats, vegetables or spinach will give you that boost in performance that you need, as well as raise your iron levels.
5.Underestimate Apps for diet control
If there is something fragile, it is memory, and if it is about remembering what we ate, it seems weaker. That’s why it’s so important to keep a daily meal record. There will be settled every little snack, every whim, and every second or third portion … even the foods that we consider low in calories.
Nowadays, smartphones offer us various opportunities to lose weight and monitor the progress of our diet and training. There are some applications to lose weight and they are incredibly useful, like My Fitness Pal, which has a huge library of foods to choose from, including branded food that you will find at any grocery store and common restaurant items. In addition, it has a nutrition section that shows you the diagrams of the carbohydrates, fats and proteins that you have consumed that day.
The first week may seem tedious, but once you pick up the pace, the use of a diet tracker quickly becomes the best post-meal habit.
A food diary does nothing but describe our eating habits in a practical way and when losing weight, it is a real effective and useful resource for our training. Therefore, keep a daily record of what we eat works in several ways for our diet, showing us irrefutable data of our diet, helping us to have more present our plan to lose weight and promoting self-awareness.
Related Wiki Link: https://en.wikipedia.org/wiki/List_of_common_misconceptions