Sports scientist, 29, 明らかにする／漏らすs the FIVE serious diet mistakes Australians make - 含むing eating too much protein and not enough 工場／植物-based foods

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A sports scientist has 明らかにする／漏らすd the ありふれた diet mistakes Australians make that are 原因（となる）ing them serious long-称する，呼ぶ／期間／用語 health 問題／発行するs.?

Drew Harrisberg, 29, an 演習 physiologist from Sydney, has spent years 研究ing 科学の-based 証拠 and knows just how important a nutritious diet is for a healthy, 井戸／弁護士席-機能（する）／行事ing 団体／死体.??

From eating too much protein to a 欠如（する） of fibre, these are the five mistakes Drew says people are making every day that can wreak havoc on their 全体にわたる health.?

A sports scientist has 明らかにする／漏らすd the five most ありふれた diet mistakes Australians make - and the five foods he always has in his pantry

Drew Harrisberg, 29, an 演習 physiologist from Sydney, has spent years 研究ing 科学の-based 証拠 and knows just how a nutritious diet is for a healthy 団体／死体

1. Eating too much 一括d/過程d food???

A popular dietary 傾向 within the fitness/bodybuilding community is 'if it fits your 大型のs' (IIFYM) or 柔軟な dieting.?

'The general 前提 of IIFYM is that as long as you 達成する a calorie 赤字 (燃やす more calories than you 蓄える／店) and 攻撃する，衝突する your 的 macronutrients (protein, carbs, fat) you can 達成する fat loss and get in 広大な／多数の／重要な physical 形態／調整 関わりなく the foods you eat,' Drew told FEMAIL.

'Sure, it might get you 行う／開催する／段階-ready for a bodybuilding show but that doesn't mean it is healthy - it's a reductionist approach that 焦点（を合わせる）s on food 量 rather than food 質.?

'The selling point is that it is not 制限する and 許すs dietary 柔軟性 and "everything in moderation".?

'Proponents of IIFYM say that you can get shredded on a diet of pop-tarts, whey protein shakes, bur gers, and pizzas as long as you 攻撃する，衝突する your 大型のs and 達成する a calorie 赤字.?

'This may be true, but if you were to wear your 団体／死体 inside-out I 疑問 it will look very attractive.'

'Just because you can lose 負わせる eating bacon, eggs, coconut oil, cheese, and drinking butter doesn't mean it is healthy in the long 称する，呼ぶ／期間／用語,' he said

2. Eating too many animal-based foods?

As a result of the 最近の high-fat diet 傾向 (LCHF, keto a nd carnivore), foods like bacon, eggs, and butter have made their way 支援する の上に our plates in even in our cups as 中心的要素 breakfast 成分s.?

Drew says this can be a major problem for our health.?

'Worryingly, 過程d meat has been 分類するd by the World Health Organisation (世界保健機構) as a group 1 carcinogen (known to 原因（となる） 癌) and is in the same group as asbestos and smoking,' Drew said.?

'Just because you can lose 負わせる eating bacon, eggs, coconut oil, cheese, and drinking butter doesn't mean it is healthy in the long 称する，呼ぶ／期間／用語. We have lost sight of lifespan and health-（期間が）わたる because of the 願望（する） for 6-pack abs.

'It's a shortsighted approach to health and wellness.'

Drew said he's also 証言，証人／目撃するd conversations online 'demonising' carbohydrates such as fruit as the 原因（となる） of obesity and type 2 糖尿病.?

'They've even gone as far to say that （米）棚上げする／（英）提議する sugar should be grouped in the same 部類 as a blueberry,' he said.

''It's an outrageous （人命などを）奪う，主張する that goes against the 圧倒的な 大多数 of 証拠 and is a dangerous message at a time when we should be encouraging people to eat more fruit and vegetables and いっそう少なく 過程d meat.

'Animal 農業 (factory farming) is an 極端に inefficient food system which uses up the earth's 資源s. It's also bad for human health, planetary health and happens to be very cruel from an 倫理的な 視野.

'If we would all 簡単に 限界 our animal intake or at least 目的（とする） for more 維持できる and 倫理的な practices, the 惑星 and ourselves would be better off for it.'

Drew's 現在の favourite 決まりきった仕事 is a 開会／開廷／会期 at 12RND fitness where he does ボクシング workouts?

3. Not eating enough fibre??

によれば Drew, fibre has become the forgotten 'nutrient'.?

'The 大多数 of people get nowhere 近づく the recommended daily intake of fibre. It is 必須の for building and 持続するing a healthy microbiome in the gut,' Drew said.

'Fibre is prebiotic which means it is the food that 料金d our gut bacteria and a healthy microbiome is a 広大な／多数の／重要な way to 減ずる the 危険 of chronic 病気, 改善する 免疫の 機能（する）／行事 and general wellbeing.?

'Again, fad diets that 促進する the 大多数 of calories from animal-based foods are 厳しく 欠如（する）ing in fibre.?

'On the other 手渡す, a predominantly whole-food 工場／植物-based diet with an 豊富 of 多様制 is a 広大な／多数の／重要な way to optimise gut health.?

'Foods like fruit, vegetables, whole-穀物s, legumes, nuts, seeds and fermented foods are all 広大な／多数の／重要な ways to 増加する fibre intake.'?

によれば Drew, fibre has become the forgotten 'nutrient'

4. Eating too much protein???

The recommended daily intake of protein is 0.8-1.2 g/kg so by this 計算／見積り, a 60kg 女性（の） only 要求するs 48-72g of protein per day.?

This 範囲 would change depending on age, 団体／死体 負わせる, lean muscle 集まり, activity levels and gender.?

'If you're a very 肉体的に active individual partaking in 正規の／正選手 抵抗 training and breaking 負かす／撃墜する a lot of muscle you might want to bump up your protein intake to the upper end of the 範囲,' Drew said.?

'If you're an 競技者 or 業績／成果-based individual, you might 利益 from going as high as 1.5 to 2 g/kg, but for the 普通の／平均（する） guy or girl, the RDI is more then enough to keep you healthy.'

Drew said people who eat animal-based foods at every meal and use whey protein 補足（する）s are overshooting this daily intake 推薦 and 消費するing 'unnecessary 量s' of protein.?

'研究 has shown that 25 grams of a 質 protein source can 刺激する muscle protein 合成 to the same degree as 60 grams of protein. So, just because some is good doesn't mean more is better,' Drew said.?

'Protein became sexy because it was marketed as a muscle-building, 負わせる loss nutrient (baffles me how it can be both). While protein is necessary for 細胞の 修理 and muscle growth, the 量 needed to build 適する muscle 集まり is いっそう少なく than most people think.?

'研究 shows that animal protein 誘発する／引き起こすs IGF1 and mTOR which 原因（となる） an 増加する in mus cle growth, however, those same two pathways have also been associated with 増加するd 癌 危険 and 加速するd ageing.'

So, Drew says, if animal protein is the hero of your plate at every 選び出す／独身 meal (特に 穀物-fed, factory-farmed animals), you might be doing more 害（を与える） than good.

Drew says if animal protein is the hero of your plate at every 選び出す／独身 meal (特に 穀物-fed, factory-farmed animals), you might be doing more 害（を与える） than good

'I'm not 説 everyone should be 100 per cent 工場／植物-based, but a predominantly 工場／植物-based diet is a 広大な／多数の／重要な 選択,' he said

5. Not eating enough 工場／植物-based foods??

'A predominantly whole food 工場／植物-based diet made up of fruit, vegetables, whole-穀物s, legumes, nuts and seeds is high in fibre, water, micronutrients, and antioxidants, and happens to be a very satiating way of eating,' Drew said.

'I'm not 説 everyone should be 100 per cent 工場／植物-based, but a predominantly 工場／植物-based diet is a 広大な／多数の／重要な 選択.?

'By 転換ing the balance from 大多数 animals to mostly 工場／植物s (80:20 or even 90:10) you'd be eating in a way that is 提携させるd with the longest living 全住民s in human history, さもなければ known as the blue zones.'

によれば Drew, people in the 'blue zones' live longer than any other 全住民 across the world and they have the least 量 of chronic 病気.?

'If you care about your health, 環境の sustainability, and animal 福利事業, a predominantly 工場／植物-based diet is the way of the 未来,' he said.

'Blue zone 全住民s also have lower BMIs 示すing that they can effortlessly 持続する healthy 団体／死体 負わせる without counting calories or 制限するing their food intake.

'A 工場／植物-based diet is a 高度に satiatin g and very nutritious way of eating. It is very difficult to overeat calories on a WFPB diet because it is 自然に fibre-rich, calorically sparse, and nutrient dense.'