Gabriel Patterson, Winnipeg Fitness Trainer and Nutrition Expert, Shares Five Reasons You Should Incorporate More Coconut into Your Diet

Originally published on pausitiveliving.ca

Coconuts are delicious, and their unique texture and flavor attract fans around the world. However, that alone is not the only reason you should consider adding more of this amazing fruit to your diet. Below, Winnipeg nutrition coach Gabriel Patterson discusses some of the health and wellness reasons you should be eating more coconut products.

1. Coconuts Are a Great Source of Antioxidants

The antioxidants in coconut help remove toxins from your body while preserving a proper pH balance. Coconuts support carotenoid absorption from the coconuts themselves as well as almost all other vegetables included in our diets. Many of the fatty acids contained in coconuts also enhance carotenoid absorption and oxidation. Enhanced antioxidation promotes healthy cells and metabolism, reducing inflammation and possibly reducing the risk of certain cancers.

2. Coconuts Can Support Healthy Blood Sugar Levels

Coconuts are very high in dietary fiber and healthy fats and are naturally low in carbohydrates, a combination that is typically very good for proper blood sugar maintenance. Coconuts also contain high levels of arginine, an amino acid that support the pancreas and normal insulin production. The high level of dietary fiber found in coconuts helps regulate digestion and can substantially improve insulin resistance.

3. Coconut Supports Immune and Digestive Health

Coconut oil is high in lauric acid, which is an integral part of your natural immune system. Lauric acid kills bacteria and helps your body naturally fight many viruses. Coconuts also improve your overall white blood cell count, directly boosting your immune system’s efficiency.

Coconut is high in dietary fiber and promotes healthy and regular digestion. Coconut products also contain natural antimicrobial agents that can kill unhealthy intestinal bacteria, yeast, and fungi.

4. Coconut Oil Is a Fantastic Cooking Alternative

Coconut oil is an extremely versatile oil for all cooking methods. It has a very high smoke point and does not break apart when heated. Coconut oil does not produce free radicals, which is one of the major drawbacks of many oil options. Coconut is excellent for frying, sautéing, and baking as an alternative to butter. Some coconut oil added to your morning coffee enhances coffee’s metabolic effects and assists appetite control.

5. Coconut Water Promotes Excellent Hydration

Coconut water has exploded in popularity in recent years. Coconut water is different from coconut milk and is mostly water content. However, coconut water is much more hydrating than ordinary water. Coconut water contains electrolytes in the same amounts found in our bloodstreams. When we lose electrolytes through sweating or from any dehydration, coconut water helps rapidly replenish our proper levels. Unlike most sports drinks, coconut water does not include any added sugars, flavors, or artificial colors. Coconut water is also an excellent source of potassium, calcium, magnesium, and amino acids.

About Gabriel Patterson

Winnipeg native Gabriel Patterson is a certified personal trainer and advocate for a balanced, healthy lifestyle. Gabriel supports his clients as they revamp their health and fitness routines. Mr. Patterson focuses his efforts on helping his clients rebound from sports-related injuries, build a solid foundation in fitness, and reach new heights.

Boxing 101: Fitness Coach Gabriel Patterson on 5 Pitfalls Beginners Must Avoid

Originally published on myentertainmentworld.ca

Boxing is a fantastic sport for total fitness and athletic coordination. However, there are training mistakes that are common to beginners and can be harmful to physical health and progress in learning the skills required by boxing. Here, Winnipeg fitness and nutrition coach Gabriel Patterson discusses five of the most common training mistakes.

Don’t Ignore Your Pace Of Training

Some boxing beginners go all-out during every training session while others hardly press themselves at all. Progress is usually dependent on finding a pace in the middle and sticking to it. You should work on learning your different speeds. Your resting pace is the level you can maintain indefinitely without needing additional rest. Your maximum pace is the fastest you can go, which comes into play on limited occasions in the ring. Your actual fighting pace is the speed you go when planning out your energy expense through a full fight. Gabriel Patterson firmly believes that learning the proper combination of training at every pace is critical to success.

Don’t Neglect Exercises That Support Overall Fitness

Many beginners want to focus exclusively on the technical aspects of boxing training. This training is essential, but to get its full value, beginners must not overlook other fitness routines. Cardio training and exercises that promote flexibility and range of motion supplement all the ordinary boxing training methods that beginners must master.

Don’t Fall Out of Routine

Boxing training requires consistent effort at developing speed, endurance, coordination, and muscle memory. Working at the craft every few days or when it is convenient is a sure course to unsatisfactory results for beginners. Whatever your routine involves, it should be a seven day per week process that includes sparring, bag work, shadow boxing, jumping rope, running, and of course, rest. Every day of boxing work builds on everything that has gone before, and dedication to a routine is essential.

Don’t Lose Motivation

Boxing is a sport that provides immediate feedback every day. That can be a good thing and a bad thing. It is easy to stay motivated when you’re exceeding goals every time you hit the gym. The real test of long-term success is accepting immediate failures and taking responsibility when you fall short of a goal. Boxing allows you to address failure right away and to get right back to working on daily goals. When a beginner feels that they are hitting a wall, they should maintain focus on their next daily goal and keep moving forward.

Don’t Leave All Your Training At the Gym

Just because you are not at the gym for any reason does not mean that you cannot enjoy a mini-workout that will keep your training on track. When you have a few minutes and need to get some work in, develop a quick routine. You can jump rope without a rope almost anywhere you are. Although the feedback is different, the motion is the same and will get your blood flowing and help your endurance. Squats and squat-jumps also can be done anywhere and do not require any equipment. There is always time to get in a few old fashioned sit-ups and push-ups as well. When your agility and muscle memory needs a quick tune-up, develop a routine for some anywhere shadow boxing work.

About Gabriel Patterson

Gabriel Patterson, originally from Winnipeg, Canada is a certified personal trainer and advocate for a balanced, healthy lifestyle. Gabriel supports his clients as they revamp their health and fitness routines. Mr. Patterson focuses his efforts on helping his clients rebound from sports-related injuries, build a solid foundation in fitness, and reach new heights.

His passion for living a productive and active lifestyle has led Mr. Patterson to educate his clients about the importance of regular exercise and incorporating a nutrient-dense diet. When he is not supporting his clients to become their best selves, Gabriel Patterson can be found spending time with his friends and family in Winnipeg.

Are You Tired of the Gym? Gabriel Patterson Reveals Three Powerful Reasons to Exercise Outdoors

Originally published on yegfitness.ca

Have you gotten tired of the gym? Is it more challenging to stick to your exercise routine? Is boredom affecting your ability to reach your goals? In this article certified fitness trainer and health coach Gabriel Patterson discusses why variety is crucial to success and gives three compelling reasons why adding outdoor exercise to your fitness regime can provide new excitement to your fitness regime.

1. Improved Mood and Mental Health

Exercising outdoors offers health benefits that are not available in indoor gyms (especially indoor exercise involving looking at a screen). Studies show that outdoor exercise improves overall mood at significantly higher levels than indoor activity. Sunlight and the accompanying enhanced production of Vitamin D is directly related to stress reduction, alleviation of depression, and elimination of anger. Exercising in the outdoor environment also enhances self-esteem and promotes a greater feeling of satisfaction accomplishment when fitness goals are reached.

You don’t need to run a marathon or dozens of sprints to get the benefit of outdoor exercise. Simple walking or yard work provides the same environmental benefits as more intense exercise. If you need a boost in mood or energy at work, take a short walk outside. Outdoor activities like camping, hiking, horseback riding, and other sports also lead to expanded social opportunities. 

2. Connection With the Environment and Your Community

Work, social activities, and home life can keep us inside a building, car, or train virtually all day and night. Humans benefit from direct interaction with the environment, and exercising outdoors is a fantastic way to maintain your appreciation for the wonders of nature. Moving around outdoors also exposes you to your community in new ways. You will meet other people interested in the same kinds of exercise you enjoy. 

You will almost certainly get the opportunity to meet your neighbors or just enjoy waving and saying hello to other people while out and about. Outdoor exercise is an ideal way to disconnect from screens, social media, and other distractions from your actual physical environment. Enjoying the beauty of the outdoors is a wonderful break from the monotony of pre-packaged living and is a perfect way to deepen your appreciation for our natural environment.

3. Outdoor Workouts Are Usually More Effective

Outdoor workouts usually last longer than regular indoor routines. Your mind has much more exciting stimulus than typically found indoors looking at screens or blank walls, and your enhanced mental energy directly translates to extended physical endurance. Outdoor exercise usually burns more calories than similar sessions inside the gym as a result. 

Treadmills and step machines have a few available adjustments, but if you get tired or bored, it is easy to step off. When moving around outdoors, there are all sorts of variations available to keep things interesting. Take a side route or cross a slope or obstacle you haven’t seen before. Also, when you are a couple of miles or so into your trip, you can’t step off of the ride (although you will find that you don’t want to anyway).

About Gabriel Patterson

Gabriel Patterson is a Winnipeg native and certified fitness trainer and health coach who advocates a balanced and healthy lifestyle for his clients. As a lifelong athlete, Gabriel developed a deep interest in physiology and advanced training as a competitive swimmer. He has taken his experience as a personal trainer into the business world as the founder of Patterson Training. Gabriel’s passion for an active and productive lifestyle has led him to his mission of supporting and educating his clients as they discover new health and fitness routines. He emphasizes a nutrient-dense diet for his clients as they recover from sports injuries or seek solid fitness foundations and provides complete nutritional planning and coaching as part of his training services. Gabriel has a strong reputation with his clients due to his positive and supportive attitude and his common sense and transparent approach to coaching and guiding every client as an individual.

Gabriel Patterson, Winnipeg Fitness Expert, Details Six Stretching Mistakes You Must Avoid

Originally published on theseeker.ca

Stretching is a valuable, worthwhile practice for anyone who is into staying fit. Stretching aids muscle recovery, increases flexibility, and improves performance. However, like anything else, stretching can be harmful if you do it the wrong way. Sadly, many people do stretch incorrectly. Here, Winnipeg fitness trainer Gabriel Patterson explains six common stretching mistakes to avoid.

1. Stretching an injured muscle

While stretching does help muscle recovery, that’s only the case if a muscle is tired and strained, rather than injured. Besides usually being painful, stretching an injured muscle slows healing. Stretching can even worsen a muscle tear. Instead, injured muscles require rest to recover — and a visit to a medical professional if the problem lingers.

2. Not warming up

Proper stretching requires warm, pliable muscles. Going into a stretch without a warm-up dramatically increases injury risk. Raising your heart rate will supply the muscles and tendons with the blood flow they need for healthy stretching. A little light aerobic exertion is all that is required. Try running in place, performing jumping jacks, or any other sort of basic cardio exercise.

3. Bouncing

The proper way to work into a stretch is with gradual, steady, slow movements. Many people, however, try to bounce back and forth to get fully extended. Bouncing is both counterproductive and dangerous. Bouncing is counterproductive because it causes the muscle to tighten rather than relax, and dangerous because it can cause the tissue to tear.

4. Stretching too deeply

Too much of a good thing is almost always bad. Pushing too deeply into a stretch will make the muscle tear. Again, the rule is to ease slowly into the stretch, avoiding sudden or forceful movements. While a little discomfort in a stretch is a good sign, obvious pain means you need to pull back. Pain is your body’s way of saying something is wrong — so heed the message.

5. Stretching incorrectly

Just as with any exercise, every kind of stretch has a proper form. Besides raising injury risk, doing a stretch the wrong way means you probably aren’t getting much benefit. A reliable indicator of bad form is that you don’t feel the stretch in the targeted muscle. If you aren’t sure how to correctly perform a particular stretch, look up a guide online.

6. Not stretching regularly

Some people only stretch when a particular muscle is bothering them. However, stretching is as much about preventing problems as it is treating them. Avoiding a problem before it even arises is always best. A regular habit of stretching increases flexibility, helping to stave off stiffness, discomfort, and severe injury. Aim to stretch every major muscle group at least every few days.

Gabriel Patterson consistently assures his clients that stretching is an invaluable tool in your fitness arsenal. It is perhaps the most natural and effective means of recovering from an intense workout. Since stretching can be so valuable, you must do it the right way. Get the most from your stretching sessions and steer clear of injury by avoiding the common stretching mistakes that plague so many.

Tips for Eliminating Bored Snacking

Originally published on healthyvoyager.com

Bored snacking affects almost everyone. Many people take a break from studying or working and feel like they have to have something to snack on. If you get bored and find yourself in the kitchen when you aren’t hungry, consider the following options from Gabriel Patterson, Winnipeg nutrition coach instead of reaching for a candy bar or a bag of chips:

1. Drink some cool water

Water is an excellent option for a period of bored snacking. Fix a glass of water with a little ice and lemon juice. Your mind will be occupied, and the cool water will feel great going down. You will emerge more hydrated and less guilty than you would if you opted for a cookie and a soda.

2. Drink sparkling water

If you want something a little less plain than still water, trying sparkling water. Great sparkling water is incredibly refreshing. It provides the consumer with the chance to enjoy carbonation without the sugar of a soda. Sparkling water is available at most gas stations and grocery stores and is sold with or without flavoring.

3. Have a cup of coffee or tea

Having a cup of coffee or tea is a great choice when you are seized by the desire to quench boredom in the kitchen. Fixing the cup will require your attention, and the beverage will give you caffeine to keep you sharp. Both coffee and tea have little to no calories unless you add things to them.

4. Chew gum

If you want to chew on something, gum is a good option. Most chewing gums are relatively low in calories. Gum will give you something to “snack” on for a long time.

5. Put a mint in your mouth

Using a mint follows the same principle as the gum. A mint will stay in your mouth for a while and keep you from shoveling down one of the doughnuts that are glaring at you in the break room. The added benefit will be fresh breath.

“Indulging yourself on unhealthy snacks when you are bored will greatly hinder you on your path to achieving your fitness goals,” stated Gabriel Patterson of Winnipeg. Instead of reaching for a cupcake just because you are bored, try the tips above. If you have to eat during your spout of boredom, opt for fruit. The tips above are meant only for when you want to eat out of boredom. If you are actually hungry, eat something.

5 Ways to Make Running a Habit, According to Gabriel Patterson, Winnipeg Fitness Coach

Originally published on vidmid.com

In your heart, you are a runner. In your mind’s eye, you can see a leaner, stronger, faster version of yourself logging miles through beautiful scenery, drinking fresh-squeezed juice after your morning run, and flying past the competition in a 5K. So, why can’t you make yourself get out the door to run more than three days in a row?

Building new habits is difficult, but if you apply the science of habit formation and use a few tried-and-true techniques–detailed here by Winnipeg’s Gabriel Patterson–you can turn yourself into the motivated runner of your dreams. 

Understand the Cue, Routine, Reward 

Research into the formation of habits gets into some complicated neuroscience, but applying what scientists have learned is remarkably simple. Charles Duhigg, author of “The Power of Habit,” breaks habit formation into the elements of cue, routine, and reward. To turn a new routine, like a daily run, into a habit as automatic as brushing your teeth, you must set up a cue (like laying out your running clothes or always running after work without sitting down first) and a reward. Your plan should be so clear that you can write it in this format: When [cue happens], I will go for a run because it provides me with [reward].

Train Your Brain With Small, Consistent Rewards

The reward in this scenario is not meant to be a major motivator. It’s intended to manipulate your brain chemistry into responding to the cue you’ve set up (think Pavlov’s dog). The reward should come right after you’ve responded to the cue, not an hour later. So if you came home from work, saw your running clothes laid out, put them on, and now you’re headed out for your run, give yourself a handful of grapes or a piece of chocolate on your way out the door. Don’t wait until after you’ve run. Plan ahead for these rewards, because consistency is the key to changing your brain chemistry.

You’ll Need More Powerful Motivation  

Although a mouthful of sweet grapes will help reinforce the new neural connections you’re building, your brain is complex and your rewards will need to be more powerful. Stay focused on the deeper rewards of your run–the human factors like beautiful scenery, solitude, fitness, competition, and achievement. These are your true rewards.

Join a Group

Fitness expert Gabriel Patterson recommends running with a group. A group gives you built-in cues and the reward of socializing with like-minded people, among other things. Groups are composed of like-minded individuals who will keep you accountable to your own goals and commitments. Many of those people have been where you are now, and they will be eager to help you make running a central part of your lifestyle.” Find a group near you on Facebook or Meetup.com.

Prioritize the Habit Formation Over the Running Goals

During the first few weeks of building a running habit, make consistency your focus rather than miles or speed. On days when you feel sluggish, it will be easier to lace up your shoes and go out the door if you allow yourself to just jog around the block. You can demand more from yourself after the habit is built.

“Be patient with yourself and you’ll soon find yourself going out the door automatically,” says Patterson. Then, you can focus on building your speed and stamina to become the runner you know you can be. 

Why You Should Take an Introductory Fitness Class Today, According to Winnipeg Fitness Coach Gabriel Patterson

Originally published on conceptbb.com

Often, when beginning a weight loss journey, the first action is to sign up for a Bootcamp, the hip new gym, or the hot new fitness class. However, one of the biggest secrets of the fitness industry is that most new gym memberships and fitness subscriptions will go unused. Gabriel Patterson, Winnipeg fitness coach, details one of the best ways to avoid falling into that trap: introductory fitness classes.

Most fitness studios, classes, and gyms have free introductory offers. Some range from as little as one free class to as much as a free month. The trial period is entirely dependent upon the company and the subject; however, most classes will offer a free introductory or even observatory class for people interested in joining.

One of the most common objections to attending introductory classes and trial periods is a fear of having to sign up for the class and pay at that moment. Although it may take some mental fortitude to wait to sign up, it is worth it. Trying a variety of classes gives a more thorough overview of what’s available.

When attending an introductory or trial fitness class, try to honestly assess the level of skill needed for the class. People that have significant mobility issues should evaluate whether a class with lots of kicking and jumping would be a good idea. If walking up a flight of stairs causes shortness of breath, it might be good to rethink a spin class as your first foray into fitness classes.

Owners of sports clubs studios do not mind if a customer decides to take more time to decide before signing up after the class. Owners and sales representatives know that the best way to ensure future sales is to have clients that enjoy, attend, and start to show results from their classes. Satisfied customers are the best driver of future sales.

Another benefit of introductory fitness classes is that they allow you to see the difference in styles and approaches to an exercise. For every standard low-intensity yoga class, there is a fast-paced yoga class done in humid and hot weather. Some people enjoy Shaolin style Kung Fu and others prefer things like Judo or Jiu-Jitsu. Trying out different styles can be part of a unique fitness journey that leads to a healthier and happier you.

The end goal of experimenting with trial fitness classes is to find an exercise style that works for you. Some people enjoy running in the park; others enjoy running at the gym. Some people like structured classes while others prefer to do their own thing. Winnipeg fitness coach Gabriel Patterson firmly believes that for exercise and fitness to become an integral part of your life, it must first become something you enjoy. As necessary as exercise is, it becomes easier to incorporate into your life when it becomes something that brings you joy.

Introductory classes are a great way to learn about an exercise regime without having to invest a significant amount of time or money. Finding a trial fitness class will add some excitement to getting fit and will help to reduce the guilt associated with paying for a gym or class that you later decide was just not for you. Remove the guilt (and the expense); try an introductory fitness class today!

Gabriel Patterson, Winnipeg Health Guru Reveals Four Reasons Why You Are Gaining Weight While Working Out

If you are sticking to your fitness plan and maintaining a healthy diet, you may become shocked and discouraged, seeing a higher number on the scale. Gabriel Patterson, Winnipeg health coach, and nutritionist said, “no need to worry, this is common in the weight loss process.” Here are four reasons why you gain weight while working out:

Time:

You do not gain twenty pounds in a day, so losing those same pounds doesn’t happen either. It can take weeks or months to see progress in your fitness journey. Your body needs to adjust to the new exercises and diet you introduced to it. Continue to be patient and stick with your routine.

High-Calorie Diet:

Even if you eat the freshest foods available and avoid the junk, you will still gain weight if you eat more calories than your body requires. To lose weight, you need to burn more calories than you take in. Keep a food journal to track the foods you eat each day and see how you can adjust your diet. There are free and premium apps available where you can input your meals and exercise for the day, and then it will calculate how many calories you have left.

Water Retention:

If you are new to exercise, your muscles will develop small tears and they are stretched and strained. Your body repairs the muscles by holding on to extra water. This causes your weight to appear to go up. However, this is only temporary and soon it will shoot downwards as your body heals. Still drink plenty of water to stay hydrated, especially during physical activities.

Muscle Gains:

The more you exercise, the more your muscles get stronger and gain mass. This causes you to appear to gain weight. However, you still lose body fat. Instead of focusing solely on the number on the scale, look at other measurements such as your waist size or how much you can lift.

In Conclusion:

“Getting fit and healthy is not just about seeing a smaller number on the scale. It is also about eating nutrient-rich food and staying active every day,” stated Gabriel Patterson, Winnipeg personal trainer. Do not get discouraged if you see your weight plateau or even go up by a couple of pounds. It is often temporary and will sort itself out.

Gabriel Patterson, Winnipeg Health Expert on Ditching the Diet Mentality to Make a Lifestyle Change

Originally published on tenzinghealth.com

Have you ever wondered why so many people put a lot of effort into following a diet, religiously sticking to their diet plans, yet still struggle to achieve their weight goals? You might be one of them. Some have lost weight, but find themselves back on the starting line after weeks or months of striving. Weight loss continues to be a much-coveted goal for people stuck in the diet mindset. Here, Gabriel Patterson, Winnipeg health expert touches on ditching the diet mentality and making a lifestyle change for the better.

The idea of a diet focuses on the thought that a person needs to be overly restrictive to become healthy; it focuses on losing pounds, the number of calories, or the minutes that one needs to spend exercising. Instead of enjoying a dining experience and honoring what the body needs, many people have become so caught up in the diet mentality, that it becomes overwhelming and unsustainable. There is a more positive way of looking at diets mindfully, which will eventually lead to a lifestyle change that you can sustain for the long term.

Eating Awareness:

Years of following fad diets and quick fixes never yield long-lasting results. The problem is that diet plans are not designed to meet every person’s needs. Each body needs something different. By focusing on becoming aware of what your body needs and responding to it, you will start practicing mindful eating habits. You’ll start noticing how the food tastes, your hunger, and fullness. Mindful eating is not a diet plan. It is more of sensing how the body feels when you honor its preferences in food and nutritional needs. 

Appreciating Fullness:

When one starts to become mindful of the food they eat and the sensations of their body, they also begin to recognize what hunger and fullness means. While diet plans teach portion sizes and calorie counts, they don’t teach you to listen to your body when it is already full. You can learn to notice these feelings of fullness by practicing eating meals slower and without any distractions. Take one bite at a time, then pause to feel if you are full yet. Listen to your body. It is easier to stop when you know that you’ll be allowed to eat again when you are hungry.

Food Should Feel Good:

Eating mindfully also means learning to focus on how you feel when eating. Diets place the mind in a restrictive zone, and when that happens, the mind revolts and the cravings for some foods can become stronger. There is no categorization of the “wrong” or “right” kinds of foods. When you eat the foods you like, you eat them when you are hungry and stop when you are full, satisfied, and contented. It’s that simple. This can happen whether you eat a salad, a sandwich, chocolate, or fruit. Eating mindfully is honoring what the body needs and your food preferences. It feels good because there are no rules broken, and you did something to reward yourself.

Keep Your Body Moving:

Like diet plans, how you think of a workout should also be less restrictive. Setting boundaries about what is a workout or exercise may cause a person to miss out on some of the body’s signals too. An excellent physical activity can be anything from a sweaty, cardio-packed hour at the gym or an enjoyable walk outside with your kids or partner. Become mindful of the things that motivate you to move and be active. When you do the things you enjoy the most, it will never feel like a chore, but it will give you the physical activity that your body needs, and it will make you feel good.

Gabriel Patterson, stated “the diet mentality is just a Band-Aid solution. For those who desire a realistic and sustainable healthy lifestyle, the answer lies in becoming more mindful and aware of your eating or exercise habits and honoring what your body needs.”

Gabriel Patterson, Toronto Fitness Trainer Shares 5 Ways to Help You Recognize a Fad Diet

Originally published on healthproo2.com

Even as recently as 10 years ago, weight loss diet fads were easy to recognize. They usually recommended extreme deprivation and laid down too many restrictions. Such diets have evolved. Today, fad diets are called lifestyle changes. They attempt to sound less faddish, as well, by being less restrictive. Nevertheless, these diets still aren’t healthy. “It’s important to know how to identify a faddish diet when you see one,” stated Gabriel Patterson, Torontofitness trainer. Gabriel touches on way to help you avoid fad diets.

It uses language that is black-and-white

Diets that advise an all-or-nothing approach usually have the wrong idea. If everything that a diet recommends is cut-and-dried as right or wrong, or something you should always do or never do, it’s likely not scientific. The outcome of a diet depends on how your behavior averages over an extended period of time. When you indulge in a treat once in a while, it doesn’t break your diet right away.

It paints large groups of foods as undesirable

If a diet plan demonizes entire classes of foods, there’s probably something wrong with it. Gluten-free diets are an example. While only 1 percent of the population needs to stay gluten-free for medical reasons, the gluten-free food industry has turned into one that’s worth billions promoting the diet to the general public.

Every food type supplies your body with important nutrients. You need to eat a wide variety of foods to stay healthy. Cutting large groups of foods out of your diet can only cause poor nutrition over the long term.

It promises results that seem too optimistic

If a diet is said to deliver results that seem too good to be true, it probably involves expensive and unnecessary supplements. You need to be wary of plans where pills or products advertised as miracle cures for obesity are promoted. It’s important to understand that you can only come by a healthy weight level through consistently providing yourself with enough nourishment, and getting enough exercise on daily basis.

It offers cookie-cutter plans

If a diet plan is inflexible when it comes to accommodating the needs of people who come from different cultural or economic backgrounds, there’s probably something wrong with it. Food is an important part of tradition and family life. A one-size-fits-all plan that isn’t sensitive to the needs of different kinds of people is likely too rigid to be scientific.

It attempts to deliver results by tricking the body

Some diet plans have you drinking water to satisfy your hunger pangs, or eating mindfully to make your body think that it’s getting more food than it really is. These plans don’t work. Hunger is a complex mechanism that’s evolved over millennia. It can’t be tricked in simple ways. When you try to trick the body into eating less, the body usually finds another way to get its calories. You should, instead, try to eat a balanced diet, and get enough exercise.

Gabriel Patterson, shares “fad diets attempt to lure people in with quick answers to a complex problem. It’s important to train yourself to understand the science behind claims made, and make wise choices. It is your responsibility to understand what your body is consuming.”