10 Mistakes of Diet Enthusiasts That Slow Down Metabolism and Hinder Weight Loss

Metabolism functions uniquely for each individual. However, there is a general pattern: the speed of this process directly affects the body's ability to shed excess weight.

Many people, striving for quick weight loss, go to extremes, trying numerous "miracle" diets. Unfortunately, they do not always take into account the unique characteristics of their metabolism.

With the most determined intentions, they start eating in ways that not only fail to achieve the desired result but also artificially slow down metabolic processes in their body. This not only causes disappointment but can also significantly harm their health.

In this article, we will examine the most common mistakes related to improper diet choices and offer recommendations on how to avoid them.

1. Avoiding tea and coffee

For many dieters, tea and coffee are associated with desserts and sweets that traditionally accompany these drinks. Additionally, there is a common habit of adding sugar, which increases calorie content.

As a result, people completely eliminate these drinks from their diet, fearing weight gain. However, a cup of coffee or strong tea without sugar and cream can actually be beneficial.

Caffeine, contained in these drinks, is a natural stimulant that can accelerate metabolism. Studies show that one cup of coffee can increase metabolic rate by 5–8%, and a cup of strong tea by up to 12%.

This occurs due to an increase in heart rate and body temperature, which helps burn additional calories. Therefore, if you enjoy these drinks, you shouldn't give them up entirely—just consume them without sugar or sweet additives.

2. Starvation

The idea of completely abstaining from food for a certain period appeals to many as a quick way to cleanse the body of "toxins" and lose weight. However, prolonged starvation can lead to several serious problems.

Firstly, the body experiences stress due to the lack of nutrients, which slows down metabolism. The body switches to energy-saving mode, reducing calorie expenditure to a minimum.

Secondly, upon returning to regular eating, the body strives to compensate for the loss by storing fat as a reserve in case of repeated starvation. This leads to the so-called "yo-yo effect," where lost weight quickly returns, sometimes with additional pounds.

Additionally, prolonged starvation can cause vitamin and mineral deficiencies, dehydration, organ dysfunction, and hormonal imbalances. Instead of extreme measures, it's better to stick to a balanced diet with moderate calorie reduction.

3. Drinking warm water

Water balance plays a key role in the functioning of the body. While dieting, not only the amount of fluid consumed but also its temperature is important.

Many believe that warm water is better absorbed and helps cleanse the body. However, studies show that drinking cold water can speed up metabolism.

This is because the body expends additional energy to warm cold water to body temperature, which helps burn calories. Drinking cold water can increase metabolic rate for 10–20 minutes after consumption.

Therefore, if there are no contraindications, including cold water in your diet, especially before physical activity, can be beneficial.

4. Limiting protein intake

Proteins are the building blocks of our body. They are essential for tissue growth and repair, hormone and enzyme production, and immune system support.

In attempts to lose weight, some people reduce protein intake, fearing excessive calories or aiming to reduce body mass by losing muscle. This is a big mistake.

Protein deficiency can lead to muscle mass loss, slowing metabolism, as muscles burn more calories than fat. Additionally, a lack of protein can cause fatigue, reduced immunity, and deteriorated skin, hair, and nails.

To effectively lose weight, it's important to include various protein sources in your diet: lean meat, fish, eggs, dairy products, as well as plant-based proteins like legumes, nuts, and grains. Combining different types of protein will provide all the necessary amino acids.

5. Avoiding carbohydrates

Carbohydrates are often seen as enemies of a slim figure, and many diets call for their complete elimination. However, this is a misconception.

Carbohydrates are the main source of energy for the body, especially for the brain and muscles. Completely avoiding them can lead to fatigue, poor mood, decreased concentration, and performance.

It's important to distinguish between simple and complex carbohydrates. Simple carbohydrates found in sugar, baked goods, sweets, and sugary drinks can indeed contribute to weight gain and slow metabolism.

Complex carbohydrates, on the other hand, are found in whole grains, vegetables, fruits, and legumes. They are rich in fiber, which improves digestion, maintains a feeling of fullness, and normalizes metabolism.

Instead of completely avoiding carbohydrates, reduce simple carbohydrate intake and increase complex carbohydrates in your diet.

6. Excluding iron-rich foods

Iron is a vital trace element involved in transporting oxygen to tissues and organs. Iron deficiency can lead to anemia, with symptoms like weakness, dizziness, pale skin, and reduced immunity.

When oxygen deficiency occurs, metabolic processes slow down, negatively affecting metabolism and overall well-being. Iron-rich foods such as red meat, liver, legumes, spinach, and buckwheat are often excluded from diets due to their calorie or fat content.

However, moderate consumption of these foods is crucial for maintaining normal iron levels in the body. Additionally, combining these foods with sources of vitamin C, like citrus fruits, bell peppers, or kiwi, enhances iron absorption.

7. Restricting dairy products

Dairy products are a primary source of calcium, necessary for healthy bones and teeth, and play a role in metabolism.

Some diets call for avoiding dairy products due to fats and lactose concerns. However, calcium deficiency can lead to osteoporosis, deteriorated nails and hair, and slowed metabolism.

For those monitoring calorie intake, there are many low-fat or fat-free dairy options: kefir, yogurt, cottage cheese, and milk. Additionally, fermented dairy products support gut microbiota health, positively influencing digestion and metabolism.

8. Artificially creating a vitamin D deficiency

Vitamin D plays a key role in calcium absorption and immune system support. It is synthesized in the skin under sunlight but also comes from food.

Vitamin D-rich foods such as fatty fish (salmon, herring, tuna), eggs, and mushrooms are often excluded from diets due to their calorie or fat content. Vitamin D deficiency can lead to weakened immunity, increased fatigue, depression, and bone problems.

Moreover, studies show that vitamin D deficiency may be associated with slowed metabolism and fat accumulation. Therefore, it's important to include sources of this vitamin in your diet or consider supplements after consulting a doctor.

9. Alcohol consumption

Alcoholic drinks contain many "empty" calories that provide no nutritional value to the body. Additionally, alcohol slows down metabolism and disrupts fat-burning processes.

When consumed, the body prioritizes metabolizing alcohol as an energy source, storing fat as a reserve. This leads to fat accumulation, especially in the abdominal area.

Alcohol also reduces self-control, which can result in overeating and choosing unhealthy foods. Some studies link regular alcohol consumption to an increased risk of metabolic disorders like insulin resistance and type 2 diabetes.

For those aiming to lose weight and improve metabolism, it's recommended to avoid alcohol entirely or minimize its consumption.

10. Lack of physical activity

Although this point is not directly related to diet, it plays a crucial role in metabolism. Reducing calorie intake without physical activity can lead to muscle loss, which slows down metabolism.

Regular exercise, especially strength training, helps increase muscle mass and accelerate metabolism. Physical activity improves circulation, boosts energy levels, and promotes the release of endorphins, enhancing mood.

Even simple actions like walking, climbing stairs, or light stretching can positively affect metabolic processes. Including regular physical activity in your daily routine is a necessary complement to a balanced diet for effective and healthy weight loss.

When planning a weight loss diet, it's important to consider not only calorie intake but also the quality of foods and their impact on metabolism.

The balance of proteins, fats, and carbohydrates, adequate intake of vitamins and minerals, and maintaining water balance play a decisive role in achieving the desired result.

By avoiding common mistakes and approaching the weight loss process consciously, you will not only speed up your metabolism but also improve overall health, boost energy, and enhance quality of life.

Remember that striving for a healthy lifestyle is a marathon, not a sprint, and sustainable results are achieved through gradual and thoughtful changes.