Insufficient breakfast
You might think that if you want to lose weight you can achieve it with reducing the portions and skipping meals. As for the breakfast, no matter what your goal is, you can get to the catabolic state quite easily, if you miss out the breakfast or if the portions are insufficient.
Your metabolism will slow down and burning fat will not work effectively. Remember that after the sleep, the body lacks of energy and if you do not deliver it to it, a source of energy can be used from the muscle protein. That is why you should start the day with a good and balanced breakfast.
Insufficient protein
Do not hold to the advices of conservative dieticians who claim that eating about 200 grams of protein a day is excessive. It might not be and certainly it cannot be determined like this in general.
Consider how hard is your training, how much quantity does your training have, of course you also have to consider your body weight, muscle ratio and other factors. Intake of protein is adequate to the degree of muscle fatigue, energy requirements and sports level of an individual. If you regularly train in the gym, you are causing damage to the muscle fibers and the main ingredient for their regeneration and growth is protein. In that case, their intake should be approximately on the level of 2 g/kg.
Lot of simple sugar
If you gain weight really fast in the gaining period(except for muscle also a lot of fat), the problem might be in the wrong choice of saccharide sources. If you are not losing weight according to plan, it may also be the reason for the consumption of excessive amounts of monosaccharides.
Your best option should be slowly digested carbohydrates and leave the faster ones in limited quantities, especially in the right time (mainly after workout). Reduce white bread, white flour products, sweets, sweetened drinks and choose a particular sources of complex carbohydrates, such as, whole grain bread, whole grain pasta, brown rice, oatmeal, etc. They have lower influence on the deposit of subcutaneous fat and will give you long-lasting energy.
Unbalanced meals
Probably we all have already passed through it. We ate only 2-3 times a day, our food contained nothing but carbohydrates or at worst, it was a combination of monosaccharides and saturated fat.
Meals besides doing sport are much more demanding. You need to ensure a balanced ratio of individual nutrients, on sufficient quantities and the right timing. You cannot underestimate the meal in the first half of the day and then try to catch up at the end of the day.
Too bulky meals and wrong combination of nutrients (especially large amounts of carbohydrates and fats at the same time) will cause the storing of body fat and will have a smaller usability.
Insufficient fat
It is not fat as fat. Of course, after eating fatty foods you can get fatter. But you can achieve that also with excessive consumption of carbohydrates and protein. Fried foods and large amounts of saturated fat should be a taboo for you.
Healthy fats should not be banned, in fact the opposite. Fats from sea fish, olive oil, linseed oil, or various types of nuts are giving the special materials for the production of hormones that regulate muscle growth, fat loss, but also various other processes. Whether you are on a diet or in the bulk phase, you won´t achieve results that you could achieve with the inclusion of healthy sources of fat in your diet.
Lot of food before sleep
If you are not training late in the evening, than it is a fact that at night the metabolism is slightly slower than during the day when you’re active. In that case, the surplus consumed calories in the evening are stored as fat.
The body needs more energy during the day, when you are working and you are physically active. It is understandable, but it does not mean that you should not eat late in the evening and before bedtime at all. Avoid higher amounts of carbohydrates and focus mainly on slower digestible proteins and healthy fats.
