These mistakes are commonly made by FD practitioners:

• Mistaking veggies for “free food”. Vegetables are low calories, yes, but when you eat them in the amounts recommended in FD you better count them!
• Confusing oat bran with oat fiber. Oat bran is a more nutritious variety of oatmeal. It has smooth texture and tastes a bit like cream of wheat. Oat fiber is a fiber product which is about 90% dietary fiber. It is NOT a hot cereal or anything to make a porridge of. It’s a filler and you can use it to make tasty dishes, but it does not replace oat bran.
• Adding protein cause you go by “1.25 grams of protein per pound of weight” when you have a lot of body fat to lose. You should go by lean weight in this case. It will mean less protein and thus fewer calories. There is plenty of protein in the veggies and grains, which are not taken into the total anyway, but they are listed in the total calories.
• Mistaking the refeed for a cheat day. Refeeds are not an all you can eat buffet day even though you choose whole grain, carbs and no fat. You must track the calorie intake just like you do on the regular diet days. If you don’t, you might not lose fat at all.
• Forgetting to measure the vegetables in weight. The veggie portions are usually a lot bigger than you think.
• Not measuring up oil or nuts with a spoon or scale. This adds a lot of extra fat.
• Thinking a serving of chicken breast is bigger than it really is. Weigh it up!
• Not counting fats from CLA and fish oil supplements.
• Adding a little skim milk to the coffee… and doing it three times a day.
• replacing low calorie veggies with high calorie veggies and forgetting it might be hundreds of calories more
• thinking pink salmon is the same as alaskan salmon or red salmon. They are not the same. Pink salmon is more like low calorie tuna, but regular salmon has many, many more grams of fat and hence higher calorie value.
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