3 Reasons You’re NOT Seeing Progress ❌

When it comes to nutrition, trends and quick fixes often dominate the conversation, leaving many of us confused about what’s truly beneficial for our health. Whether it’s restrictive diets, artificial sweeteners, or fasting, it’s important to approach these topics with a balanced perspective. In this post, we’ll address some common misconceptions and provide insights on how to make healthier, more sustainable choices for your body. Let’s dive into 3 reason why you’re not seeing progress.

❌ Going on a diet dique eating veggies & fruits only?

It’s a common misconception that eating only fruits and vegetables is the healthiest way to lose weight. While these foods are rich in vitamins, minerals, and fiber, they lack one key macronutrient: protein. Research shows that protein is essential for muscle repair and growth, thanks to its amino acid content, and also plays a key role in satiety. A study published in The American Journal of Clinical Nutrition found that diets higher in protein help reduce appetite and prevent overeating by promoting longer periods of fullness. To balance your diet, include plant-based proteins like beans, lentils, nuts, and seeds, or animal-based options like eggs, chicken, or fish.

❌ Artificial sugars sound enticing—no calories? And sweet 🍭? Bet. But no.

Artificial sweeteners may seem like a harmless way to satisfy a sweet tooth, but their long-term effects are concerning. Research from Nature (2014) found that some artificial sweeteners, such as aspartame and sucralose, can disrupt gut microbiota, potentially leading to metabolic issues like insulin resistance.

Additionally, a study in The BMJ highlighted a correlation between high consumption of artificial sweeteners and an increased risk of cardiovascular disease. These ingredients can also trick your brain into craving more calories, as they don’t trigger the same satisfaction response as natural sugars, leading to potential overeating.

👀Common culprits include aspartame, Sucralose, and erythritol, so it’s wise to consume them in moderation or opt for natural alternatives like honey in low amounts.

❌ It feels like everywhere I go I hear someone talking about fasting till 12 or about to go on a “Juice Cleanse.”

Intermittent fasting and juice cleanses have gained traction for their potential health benefits. Research supports that intermittent fasting can improve insulin sensitivity, promote weight loss, and even boost cellular repair processes like autophagy (New England Journal of Medicine, 2019). However, the success of these practices depends largely on what you eat afterward. Breaking a fast with nutrient-dense, balanced meals is crucial to sustaining its benefits. Consuming high-sugar or processed foods post-fast can spike blood sugar levels and undo the progress you’ve made.

Juice cleanses, on the other hand, can provide a quick influx of vitamins but often lack protein, fiber, and healthy fats needed for a balanced diet. Long-term reliance on juice cleanses can lead to nutrient deficiencies and loss of muscle mass (Journal of Nutrition and Metabolism, 2018). While these methods can be helpful in moderation, they should be complemented with mindful, nutritious eating habits for lasting results.

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❌ ¿Dieta solo de verduras y frutas?

Una dieta exclusivamente basada en frutas y verduras puede ser nutritiva pero insuficiente, ya que carece de proteínas. Estudios como el de The American Journal of Clinical Nutrition destacan que las dietas altas en proteínas ayudan a controlar el hambre y mantener los músculos. Asegúrate de incluir proteínas de fuentes como frijoles, lentejas, huevos y nueces.

❌ Los edulcorantes artificiales

Investigaciones en Nature y The BMJ muestran que los edulcorantes artificiales, como el aspartamo y la sucralosa, pueden afectar negativamente la microbiota intestinal y aumentar el riesgo de enfermedades metabólicas y cardíacas. Consúmelos con moderación o busca opciones naturales como miel o stevia.

❌ Ayunar y hacer limpieza de jugo

El ayuno intermitente mejora la sensibilidad a la insulina y fomenta la reparación celular (New England Journal of Medicine). Sin embargo, lo que comes después es clave. Al romper el ayuno, evita alimentos procesados y opta por comidas balanceadas.

Again, some of the most commonly found in everyday foods: aspartame, sucralose, erythritol, etc. (There are much more & a lot of varying research on the topic. Use your judgement)

By taking a more informed and research-backed approach to these habits, you can make choices that truly support your health in the long term.

Originally Written by Patricia Figueroa Green, CPT, MA

Edited by AI