Cutting in junk food doesn’t necessarily mean you are eating well. Avoid the following pitfalls:

• To much protein: protein is vital for building muscles but wolfing down a huge  steak may not be the best route to getting stacked.  You can only digest 30 g of protein in one sitting. The rest  will be stored as fat. Eat a small amount every couple of hours.
• Not enough protein: roughly each person needs 1.2 g of protein per kg of bodyweight. When combined with carbohydrates it helps to keep your blood level stable so you  don’t get energy spikes.
• Cutting out on fat: fat may be high in calories ( 9Kcalories per gr) but we still need it for many reasons, soluble vitamins such as A and E which are found in healthy unsaturated fats from fish and olive oil. These good fats helps lower cholesterol and keep arteries clear and are needed to synthesise hormones.
• Too much fruit juice: orange juice may provide a decent dose of vitamin C, but it also packs a huge amounts of calories. Excess sugar will be stored as fat as well as leading to dental problems
• Not enough water: when need water for every body function. If you don’t drink enough you won’t be able to perform at your best, physically or mentally. It’s best to drink little and often rather than sink a pint in one go.
• Too much saturated fat: the kind of fat you find in animal products. It raises your levels of  ‘bad’ cholesterol known as LDL which  increases the  risk of cardiovascular problems and increases the likelihood of development of certain cancers including prostate an small intestine.  The British Heart Foundation recommends no more than 30 g of saturated fat per day.
• Skipping breakfast: the concept that fewer meals equals weight loss is wrong. The metabolism slows down when we sleep but upon waking up you need food to kick- start your body. People who skip breakfast are more likely to succumb to unhealthy mid-morning snacks and four times less likely to lose weight.
• Not getting five-a-day:  the nutrients and fibre found in fruit and veg helps  protect us from many diseases such as heart disease and cancers. They also help with long-lasting energy as weight control. No supplement can give  the same benefits as eating the real thing.
• Eating late at night: The body needs energy early in the day, not late night when the body is preparing to slow down to sleep. We also tend to make poorer food choices late at night like high calorie pizzas or curries.