iCliniq logo

Ask a Doctor Online Now

HomeHealth articlesdiet blundersThe Most Common Blunders That Spoil Diet Plan

The Most Common Blunders That Spoil Diet Plan

Verified dataVerified data
The Most Common Blunders That Spoil Diet Plan

3 min read


Every one of us wishes to maintain a proper diet to lose weight. But, unknowingly, we make so many mistakes that spoil all our plans to slim down. Please read the article to know more.

Medically reviewed by

iCliniq medical review team

Published At January 23, 2017
Reviewed AtMarch 6, 2023


Diet mistakes spoil all your plans to slim down. Even though when you are following a healthy diet and active lifestyle and having regular exercise, and your weight does not seem to reduce, then it is something relatable, and probably you are going on the wrong track. You may be following a proper diet and exercise regime, but you commit certain diet mistakes, which can make you gain weight instead. There are many factors; for example, you are not having breakfast, you are not including proteins in the diet, or starving to lose weight. These are some of the diet mistakes that completely ruin the weight loss journey, and you could be making any one of the following diet blunders. Let us check them out.

Diet Mistakes Making you gain weight

1. Crash Diets:

We do think that we tend to lose weight quickly once we suddenly stop eating or eat just barely or cut down on calorie intake. But, when you eat fewer calories, your metabolism will slow down. It is a natural tendency of the body to tide over the famine period. Once you stop that diet and start consuming the food normally, your body continues to burn calories slowly. This trend makes you regain weight faster.

2. Trying Out Too Many Fad Diets:

When you try every latest fad diet, you will always be in a state of confusion about what you can and cannot eat. Fad diet results only in short-term weight loss, so remember, there is no shortcut for losing weight. You should always make sure that following a healthy diet within limited calories helps to lose weight, and no fad diet will help to replace this process.

3. Skipping Breakfast:

Avoiding breakfast may feel like an easy way to lose weight. However, you will soon feel uncontrollable hunger. Therefore, you may end up eating excess calories than the average day. In reality, breakfast with high protein and fiber reduces hunger throughout the day, thereby helping you avoid unnecessary snacks.

4. Low-Fat Diet:

Low-fat products can contribute to cutting down weight unless taken in multiple servings.

5. Hiding From Dairy Products:

Avoid high-fat dairy products, but never stop taking dairy foods altogether. Our body burns fat when it gets dairy calcium. The same thing cannot be achieved through the calcium supplement.

6. Wrong Snacking:

Thoughtful snacking may help control hunger and lose weight. Fiber and protein-rich snacks help keep your metabolism high. But, chips, biscuits, and cakes will only add in calories and spoil your diet.

7. Not Reading Food Labels Properly:

Read the package labels before you buy products. All the foods we buy that are written with 'diet,' 'low-calorie,' and 'low-fat,' are not necessarily safe to consume. Do not forget that it may contain chemicals, preservatives, and other food additives to make them 'healthy.' Always prefer homemade foods over-packaged foods to lose weight.

8. ​Careful of What You Are Drinking:

Not only food, but you also need to keep track of what you are drinking. Some people drink soda or aerated drinks during their fasting period, which is not considered a good choice. It is necessary to keep yourself hydrated all the time, especially during the fasting period but do not drink packed beverages. Stick to plain water and tea while under intermittent fasting.

9. Fast Food:

Fast food is a convenient and quick option after a tiring day. However, a salad or other healthier option is an equally quick option that may be used. Often available at the same fast food joint, and you can always choose to have them if you cannot resist the other tasty treats.

10. Liquid Calories:

When counting calories, consider the beverages too. The liquid calories do not curb hunger, and so you will not eat any less. A diet version of the drinks may put your diet plan haywire.

11. Practicing Portion Control:

When you are trying to lose weight, and you are advised to eat everything, portion control needs to be kept in mind. This also goes for healthy counterparts because they are deemed healthy, but it does not mean you can eat in large quantities. Always remember, you are loading on limited calories; the more calories you consume, the more you gain weight.

12. Consuming Less Water:

Water helps burn calories by picking up your metabolism. So, one should drink at least eight glasses of water per day. It is better to drink a glass full of water before food to make your food intake less.

13. Not Adding Enough Protein and Fiber:

Protein and fiber are the two most essential components for losing weight. But not including them in the daily diet can slow down the metabolism. Protein is responsible for stimulating the thermic effect of food, which means that the body burns more energy processing dietary protein than it does in the case of carbohydrates and fats. Both the nutrients help keep you fuller for longer, thereby preventing you from overeating.

14. Avoiding Exercise:

By avoiding exercise, you are left with only one means of losing weight, and that is diet. The more you are active, the greater the range of foods you can consume. Find an exercise and enjoy losing weight.

15. Checking Weight Daily:

Also, do not weigh yourself daily. It can be frustrating, and it can lead you to skip the exercise schedule you framed. Once in a week or once in two weeks may help your long-term goals, and the result may be more motivating.

16. Overeating On a Cheat Meal Day:

After following all the strict diets throughout the week, it becomes crucial for you to indulge in cheat meals to ensure that you stay motivated throughout the weight loss journey. Eat everything you want to, but make sure that you do not overeat. It is good to plan a cheat meal and calculate the calories you ingest, so you do not feel guilty in the future.


Decide to do what is possible, or else you will just add up to the frustration. Kindly avoid these mistakes and try to lose weight with a more dedicated diet and workout.

Frequently Asked Questions


What Are the Common Blunders People Make While Dieting?

The diet helps to maintain health and lose weight. There are some common mistakes made by people following a strict diet plan. Examples are excessive exercise, obtaining low fat or diet food all the time, not having enough proteins, eating too much fat in a low carbohydrate diet, or low fiber intake.


What Are the Reasons for a Failure of a Diet Plan?

Following are the reasons that can ruin a diet -
- Skipping breakfast.
- Mid-night snacking.
- Calorie intake.
- Insufficient intake of water.
- Disturbed sleep.


What Misconceptions Should Be Avoided in a Diet Plan?

The misconceptions that should be avoided are -
- The diet that focuses only on a few food groups.
- Too much fasting or too low carbohydrate intake.
- Diet with miracle foods or supplements.


Why Does Eating Less Not Help in Losing Weight?

Eating less may not help in losing weight, but eating important supplements is more essential. A diet should consist of proper and measured intake of all the essential nutrients required for the body. Along with a good diet plan, exercising is also important.


What Is the Most Important Key to a Successful Weight Loss Plan?

For weight loss, it is important to understand your body type and requirements. An individual should plan their diet accordingly, and regular exercise is essential. Being dedicated to your plan is the only rule that will help you achieve your weight loss goals.


What Are the Reasons for Unsuccessful Weight Loss Plans?

Weight loss strategies may get unsuccessful due to some underlying reasons, like your calorie burns may be equal to your calorie intake or some medical problems like poor metabolism, hormonal imbalance, and thyroid-related problems.


What Are the Signs Which Confirm Weight Loss?

There are early signs to determine whether your diet is working or not.
- You will not feel hungry after the meal.
- You will have more energy.
- You may fit into your old tight clothes.


Why Is Losing Weight Considered a Difficult Process?

Losing weight for oversized people can be difficult, but it is not impossible. The results of the weight loss process can be delayed, but there is always room for improvement. Sometimes there can be some medical issues making losing weight a difficult process.


Which Is the Most Effective Way for Weight Loss?

Losing weight is not a very hard thing to accomplish; you have to be particular about your food intake and exercise regularly. Obtaining only one thing, diet or exercise, would not work.


What Are the Major Criteria for Making a Diet Plan?

In creating a diet plan, it is important to understand that only dieting cannot help you lose weight; you need to exercise regularly.
Things to remember while making a diet plan are:
- Understand the importance of nutritional supplements.
- Calculate the calorie intake.
- Know about healthy fats and bad fats.
- Limit the salt and sugar intake.


What Comes in a Completely Healthy Diet Chart?

A healthy diet chart refers to a diet that involves all the essential and vital nutritional supplements for the body to function at its full potential. For example, it should have a proper amount of proteins, vitamins, carbohydrates, fats, and minerals.


What Are the Major Food Items That Should Be Avoided During Weight Loss?

The three main food groups you need to avoid for your weight loss process are -
- Bad fat or carbohydrates.
- Sugar.
- Junk food.


Is It Possible That Only Exercising Helps in Weight Loss?

Exercising without restricting your calorie intake is not recommended for weight loss. The process may show some delayed results or no change at all.


What Changes Can You See After Starting a Weight Loss Program?

Weight loss makes your body healthy and fit and gives you confidence in your self-being.
Signs of weight loss are -
- You will not feel hungry all the time.
- Body measurement changes, and you can fit into your old clothes.
- It helps to regulate health-related problems like hypertension and diabetes.
- You may feel lighter on your feet.


How to Hasten Weight Loss?

Weight loss is a slow process. To speed up the loss, you need to follow these tips -
- Stay hydrated.
- Eat fewer carbohydrates.
- Proper intake of proteins and healthy fats.
- Exercise regularly.
- Take calculative calorie intake.
Source Article IclonSourcesSource Article Arrow
Dr. Saumya Mittal
Dr. Saumya Mittal

Internal Medicine


crash dietdiet blunders
Community Banner Mobile
By subscribing, I agree to iCliniq's Terms & Privacy Policy.

Source Article ArrowMost popular articles

Ask your health query to a doctor online


*guaranteed answer within 4 hours

Disclaimer: No content published on this website is intended to be a substitute for professional medical diagnosis, advice or treatment by a trained physician. Seek advice from your physician or other qualified healthcare providers with questions you may have regarding your symptoms and medical condition for a complete medical diagnosis. Do not delay or disregard seeking professional medical advice because of something you have read on this website. Read our Editorial Process to know how we create content for health articles and queries.

This website uses cookies to ensure you get the best experience on our website. iCliniq privacy policy