1. Going ‘Low Fat’

In the shopping centre everything is low fat these days. Low fat butter, low fat milk, low fat crisps, low fat yogurt, low fat chips. The facts of the matter are that our bodies need the fats that we have in natural foods such as nuts, avocadoes, butter, and meat. Its full of nutrition and goodness. Contrary to popular belief, cutting fats out of your diet can be very harmful to you. Processed food on the other hand, are bad. Stay away!


 2. Cooking too little food

Cooking plenty of food in advance and storing it for consumption at a later time is a sure way to be certain that you are going to have a great supply of wholesome food at hand when required. Not pre=preparing food on the other hand means that you will have to negotiate the best options at the local sandwich deli bar at lunch time or improvise at the filling station shop. Be prepared and cook plenty.


3. Eating too much fruit

OK, before I get the hate mail from the fruit lovers among us, this one deserves a bit of prequalification. Of course eating fruit is better that feasting on sweets and chocolate bars. However, there is still quite a large amount of natural sugar in fruits that can give us a pretty dramatic sugar spike, and result in more fat storage which we don’t want. Its good to limit your fruit in take to 1-2 bits per day, and focus on the vegetables. Send hate mail to www.aclai.ie


4. Using regular table salt

This stuff is poisonous. Replace your regular table salt with nutritious sea salt or rock salt, and work away. To explain this one better I turn to the American Heart Foundation:

 “Sea salt is obtained directly through the evaporation of seawater. It is usually not processed, or undergoes minimal processing, and therefore retains trace levels of minerals like magnesium, potassium, calcium and other nutrients.

 Table salt, on the other hand, is mined from salt deposits and then processed to give it a fine texture so it’s easier to mix and use in recipes. Processing strips table salt of any minerals it may have contained, and additives are also usually incorporated to prevent clumping or caking.”


5. Eating the same things all the time

Variety is the spice of life, and it also makes sure that you are getting a broad spectrum of nutrients into your body. Diets that are very narrow and only focus on a few different types of ingredients or meals are tedious and boring, but can also lead to you getting run down or deficient in certain nutrients. Keep it varied and enjoy your food.


6. Not understanding the basics of how certain foods affect the body

One of the main keys to hitting the mark with your diet is knowing that certain foods have different effects on the body. For example, meals high in carbohydrate sources such as rice or sweet potato are great for after a good exercise/ training session, but not so good late at night. Keeping your earliest meals (breakfast) high in protein and fat is a great way to get the day off to the perfect start, nuts are a great snack, and eating fruit immediately after training is a brilliant way to get the recovery process started! Knowing these things is all part of the education that is required for you to know what to eat and when, and is key to developing positive lifestyle habits. Check out the links below for more on nutrition for fat loss.


The 3 Basics of Nutrition for Weight Loss

The ‘To Hell with Diets’ Diet

How the Weight Loss Industry is Ripping You Off


This Article is By Ainle Ó Cairealláin MSc CSCS

Ainle is Owner of ACLAÍ Health and Performance, and  strength and conditioning coach for the Cork Senior Football team. In the past he has worked with Adelaide Crows Football Club in Australia, lectured in the University of Limerick PE and Sports Science Department, has contributed to the Journal of Strength and Conditioning Research, and also works as a tutor with Strength and Conditioning Institute, Setanta College.