The 5 Worst Diet Mistakes For Losing Fat & Building Muscle (Avoid These)
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Published 2020-01-11
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The first mistake occurs when people focus far too much on the little details. This is when people focus on minutia not driving progress which can distract from the things that really matter. Examples of this include organic vs conventional foods, the glycemic index and meal timing. Total daily caloric intake and total daily protein intake will determine the majority of results when it comes to fat loss or muscle gain, so these smaller factors should be built around these main principles, not the other way around.
The second mistake is when people think in "good or bad" terms. This is so common in the mainstream media where you see the target shifting from fats being bad, to carbs being bad, to carbs being ok, but sugar is bad, whereas in reality, there are so many shades of grey to these blanket statements.
Mistake number three is making sudden, drastic changes to your diet. This is really common in the new year when motivation is high and people want results right away. But rather than cutting by crash dieting, a more gradual rate of weight loss will help prevent muscle loss. When bulking, a slower approach will also prevent unwanted fat gain.
Mistake number four is relying on nutrition documentaries as a legitimate source of information. This includes The Game Changers, Supersize Me, What The Health, and pretty much ANY other popular documentary you can suggest. They’re generally created by producers that already have an idea in mind that they then try to prove to you.
The final mistake is focusing too much on supplements. As a beginner, I think the only supplement I’d strongly recommend is whey protein powder, using creatine and caffeine optionally to give you an extra edge.
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Scientific References:
Are Organic Foods Safer or Healthier Than Conventional Alternatives?
www.researchgate.net/publication/230790457_Are_Org…
Than_Conventional_Alternatives
Organic Marketing Report
academicsreview.org/wp-content/uploads/2014/04/Aca…
Marketing-Report1.pdf
Effects of time-restricted feeding on body weight and metabolism. A systematic review and
meta-analysis
www.ncbi.nlm.nih.gov/pubmed/31808043
Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and
supplementation
www.researchgate.net/publication/262644021_Evidenc…
Revive Stronger Article: The Calorie Deficit Sweet Spot
revivestronger.com/the-calorie-deficit-sweet-spot/
ISSN exercise & sports nutrition review update: research & recommendations
jissn.biomedcentral.com/articles/10.1186/s12970-01…
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
All Comments (21)
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Hope everyone's New Year goals are off to a great start! I just squat 365 lbs for 8 reps last night and I'm super stoked about that. With the new year comes a LOT of diet hype and with that comes a lot of misinformation, so I wanted to make this video to keep things on the straight and narrow. Full Body Science Applied videos on the way next weekend! Peace!
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Jeff’s favourite part of school assignments was the bibliography
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My grip strength is also my limiting factor when opening the oven door
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very impressed not only with the quality of the information, but also the quality of the video production. Well done! new sub!
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he has the face, voice, and knowledge of a stereotypical nerd character and the build of the football jock. the best of both worlds
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Snort protein powder so it doesn't have calories
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Bro Jeff using lifting straps to open the oven 😂😂 Edit: Love your channel. I bought your back hypertrophy program and am liking it. Thanks for the heart
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Man, i hope you understand that a lot of this no-bullshit information isn't accessible for a lot of us. I'm really appreciative of how much effort you put into educating us. I'm a 28 year old kinda skinny fat guy who hasn't lifted weights in years and your channel has been an amazing resource for me getting back into it. Thank you!
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I used to be an athlete so for 10 years or more every aspect of my life was controlled. In the past 5 years since giving it up i completly let myself go and gained about 100lbs. My biggest issue outta anytime I tried to get back in shape i should automatically go to eating completly clean and working out constantly just as I did before. After about a month it spoiled become to much and id quit. I think now I realized I'm not an NFL player or an olympia body builder. It's ok to slip up and have a slice of cake or take a couple days off from the gym because I'm tired. Im not trying to achieve some godlike physique. I simply want to be healthy for my children. I gave myself a good month changing my eating for the better before even stepping foot in the gym. Iv also started lifting very moderately to get my body used to exercise again. I think I finally foundthe perfect balance for me.
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"When is the last time you ate a plate of white rice on its own?" As a poor college student I'm offended at that statement 😂
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solid advice I liked all of them especially when you talked about things.
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I fucking lost it when bro Jeff used straps to open the oven.
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Man I’m ignorant but, damn...this channel might be the most UNBIASED, sensible, rationally-thought-out approach to diet, fitness and wellness that I’ve come across on YouTube. I have not seen ONE VIDEO from you that does not include some kind of evidence-based research. You consistently emphasize that diet/training/etc eventually comes down to what works best for each individual. Please keep up the good work. I’m new to this channel and while I don’t consider myself a hardcore lifter, athlete, or “health-nut”, the work and thought that goes into your content has earned a subscriber—no, actually it COERCED me into subscribing! Well done.
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3:26 50 to be exact
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i just now realized bro jeff wears headphones AND airpods at the same time
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In all honesty I seriously haven’t seen a video this helpful as well as straight to the point. I have innocently and unknowingly made many of these mistakes and it’s so frustrating I didn’t find this video earlier. I really appreciate the time you put into this video bro!
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I like how bro Jeff has head phones around his neck and is wearing air pods
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The best part was bro Jeff pulling the oven's door with those straps LMAO
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I LOVE HOW IN THE VIDEO'S DESCRIPTION U STATE THE FIVE MISTAKES. Shows how much effort you put in, THANK YOU!
