Nothing is more frustrating than dieting and working out with little or no progress. Believe it or not, everyone is facing this problem at some point. Some people have tried every diet out there, but still can't lose weight. This usually happens either because they choose the wrong slimming program, or have unrealistic goals. Cookie-cutter diets never work. Additionally, common diet mistakes, such as not eating enough protein, ditching the fat, and skipping meals, can slow your progress.

Feeling confused? Here are some surprising reasons why you're not losing weight:

Not Eating Enough Protein
If you’ve been dieting for a while, you already know that protein supports weight lossand muscle growth. However, not any type of protein will do. Whey, casein, soy isolate, and other supplements can not replace real food. Your daily protein should come from lean meat, poultry, fish, eggs, cottage cheese, and nuts. Vegetables and seeds are rich in protein too.

These foods increase your metabolism and energy expenditure because your body works harder to process them. Protein powder, on the other hand, is quickly absorbed into your system. For this reason, it's ideal before and after exercise. Your meals should consist of real food. This will suppress your appetite, keep you full longer, and increase the amount of calories burned throughout the day.

Ditching the Fat
Omega-3s and other healthy fats improve brain function, support cardiovascular health, lower your cholesterol levels, and fight inflammation. When you're on a low carb diet, fat serves as a source of fuel.

This nutrient also regulates your hormone levels, especially testosterone and HGH. For instance, dietary cholesterol is a precursor of testosterone. Athletes and bodybuildersconsume whole eggs to naturally boost their T levels. Elevated testosterone production leads to fat loss, muscle growth, and improved sports performance.
The best food sources of fat are nuts, seeds, tuna, salmon, sardines, avocado, olive oil, coconut oil, and natural nut butters. Just make sure you avoid margarine, corn oil, palm oil, fries, deli meats, and other foods high in trans fats. To rev up your metabolism, consume high-fat foods along with protein-rich foods, such as avocado and eggs, Green yogurt and nuts, or chicken breast with veggies and olive oil.

Eating Too Few Calories
What do all fad diets have in common? A low calorie intake. Surprisingly, eating too few calories is just as bad as eating too many. When you go on a low calorie diet, your body enters starvation mode and begins to use less energy. This means you'll burn fewer calories despite eating clean and training hard.

The best way to prevent these issues is to gradually reduce your calorie intake. When starting a new diet, cut 200 - 300 calories per day for a few weeks. Track your results so you can adjust your calorie intake accordingly. If you still don’t see any changes, cut another 200-300 calories and include a weekly cheat meal to boost your metabolic rate.

Having Too Many Cheat Meals
Cheat meals can rev up a sluggish metabolism and keep you sane while on a diet. However, they are not a free pass to overindulge. A weekly cheat meal or a cheat day is perfectly fine as long as you eat clean over the next few days. Too many cheat meals will add extra calories to your diet and stall your progress.

For best results, plan your cheat meals around your workouts, such as after training legs or back. This way, your body will use the extra calories to build and repair muscle instead of storing them as fat. Another strategy is to have your cheat meal the night before training so you can replenish your glycogen stores and get the energy needed for an intense workout.

Summary

• An extremely low calorie intake doesn’t guarantee weight loss. It can actually hamper your progress and affect metabolism. 
• The protein in real food takes more energy to digest and break down compared to protein supplements. Your diet should include high-protein foods, such as poultry, beef, eggs, low-fat dairy, and legumes. 
• Dietary fat aids in weight loss by suppressing appetite and balancing your hormones. It can be also used as a source of energy when you cut back on carbs. 
• Cheat meals can help you slim down and kick start your metabolism as long as you don’t go overboard. Ideally, you should plan these meals on your heaviest training days.