Don’t go low carb

Low-carb diets, with the macro comprising about 10 percent of your daily intake, have made a full-fledged comeback thanks to the keto trend. This is even true among people who train hard, despite the fact that carbs provide fast fuel for intense workouts.

Intentionally skimping on them sends you into a state of ketosis, in which you burn fat during exercise instead of glycogen, says Jonathan Dick, Tier X coach, master instructor, and nutrition specialist at Kensington in London. Ironically, burning fat isn't the most efficient way to actually lose body fat.

Besides that, cutting back on carbs also hurts hydration, recovery, and more. That’s why, in general, trainers and coaches suggest keeping the macronutrient in high supply in your diet. How many grams you need daily varies depending on body type and activity level. But the Precision Nutrition stance is that fit, healthy people, who metabolize carbs quickly, should get at least 40 percent of their calories from carbs. Dick suggests prioritizing fruits, vegetables, whole grains, and starches like sweet potatoes.

Go lower and you risk suffering from these four side effects.