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The 5 Worst Diet Mistakes For Losing Fat & Building Muscle (Avoid These)

The 5 Worst Diet Mistakes For Losing Fat & Building Muscle (Avoid These)

There are 5 extremely common mistakes people make when they decide to lose fat and build muscle.

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The first mistake occurs when people focus far too much on the little details. This is when people focus on minutia not driving progress which can distract from the things that really matter. Examples of this include organic vs conventional foods, the glycemic index and meal timing. Total daily caloric intake and total daily protein intake will determine the majority of results when it comes to fat loss or muscle gain, so these smaller factors should be built around these main principles, not the other way around.

The second mistake is when people think in “good or bad” terms. This is so common in the mainstream media where you see the target shifting from fats being bad, to carbs being bad, to carbs being ok, but sugar is bad, whereas in reality, there are so many shades of grey to these blanket statements.

Mistake number three is making sudden, drastic changes to your diet. This is really common in the new year when motivation is high and people want results right away. But rather than cutting by crash dieting, a more gradual rate of weight loss will help prevent muscle loss. When bulking, a slower approach will also prevent unwanted fat gain.

Mistake number four is relying on nutrition documentaries as a legitimate source of information. This includes The Game Changers, Supersize Me, What The Health, and pretty much ANY other popular documentary you can suggest. They’re generally created by producers that already have an idea in mind that they then try to prove to you.

The final mistake is focusing too much on supplements. As a beginner, I think the only supplement I’d strongly recommend is whey protein powder, using creatine and caffeine optionally to give you an extra edge.


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Scientific References:

Are Organic Foods Safer or Healthier Than Conventional Alternatives?

Organic Marketing Report

Effects of time-restricted feeding on body weight and metabolism. A systematic review and

Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and

Revive Stronger Article: The Calorie Deficit Sweet Spot

ISSN exercise & sports nutrition review update: research & recommendations

Epidemic Sound

Filmed and edited by me and Rashaun R


About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).


Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.


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  1. Hope everyone's New Year goals are off to a great start! I just squat 365 lbs for 8 reps last night and I'm super stoked about that. With the new year comes a LOT of diet hype and with that comes a lot of misinformation, so I wanted to make this video to keep things on the straight and narrow. Full Body Science Applied videos on the way next weekend! Peace!

  2. 1. Focusing too much on the little details. Overwhelming amount of info.
    2.Thinking in black and white terms. Aim for 2-3 Servings of fruit, 3-4 servings of veggies, Eat different colored fruit & veggies daily, Eat Fatty fish 1-2 a week, Eat Minimally-Processed Diet 80-90% of the time.
    3.Making sudden, drastic changes
    4.Relying on Nutrition Documentaries for information
    5. Focusing too much on Supplements. Whey Protein Powder and Creatine. Hard to get protein from whole foods.

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