Why You Should Give Up Restrictive Dieting and Never Look Back

Why You Should Give Up Restrictive Dieting Once and Never Look Back

If you're similar to a plethora of people looking to change their unhealthy lifestyle quickly, chances are you've followed a restrictive diet in the name of weight loss at some point. It's one thing to follow a particular diet because of an allergy or due to a personal belief such as veganism. But we're talking about the kind of restrictions people subject themselves to lose weight. The kind that leave you feeling guilty every time you have a bite. These diets do not work. Typically, dieters tend to see initial results, but due to the restrictions and lack of sustainability, those same people see themselves gaining the weight they lost back and more.

We all know people who have tried diet after diet, with no long-term success. There's also a good chance you've done the same. Still, so many of us go back time and time again to diets that haven't worked-every time thinking maybe if I did this one thing differently or I know I can stick it out this time, often blaming ourselves.

When Dieting Turns Into Overeating

Limiting certain foods simply heightens your desire for them. Think about it: If you know you shouldn't eat pizza, seeing one will flip your senses on. Restricting food groups or demonizing things like sugar can lead to feelings of deprivation that often reveal itself as overeating.

You’re Guilty!!!

Commonly, people end up placing an incredible amount of pressure on their eating structure that they start to feel guilty when they lay their eyes on a cookie. People are less likely to maintain their weight loss if they beat themselves up over eating a cookie. Remind yourself that no food is either good or bad. Moderation is key to maintaining a balanced, healthy lifestyle.

“Let’s Go Out To Eat”

Have you ever tried to “diet”, and a friend asks you the question “Hey do you want to go out to eat”?  That’s probably the last question you wanted to hear in the world since you have limited a few foods from your diet. When you're not able to go with the flow and make the best decisions you can in social situations, you may close yourself out of situations that can make you uncomfortable such as not attending, or have an miserable time when they go out. Anytime someone sets up rules to their food and eating, it creates anxiety about how they're going to stay within these boundaries. You wonder “how do I avoid that party or restaurant date”' in hopes that you won't need to eat certain things. This can tempt you to avoid social situations altogether which is why it’s unhealthy to completely restrict anything from your diet. It is unsustainable and a balanced died Is all about sustainability.

Dieting is the WORST way to lose weight!

Dieting is the WORST way to lose weight! I probably sound crazy declaring that statement, but by the time you finish reading this article, I think you'll agree with me. I’ve spoken about proper nutrition and making the necessary changes to one’s diet to begin living a healthier lifestyle. So what on Earth am I talking about?  

There's a big difference between "diet" and "nutrition"
Today, the term “diet” subtly holds an enormous amount of connotations, whether they are positive or negative. If you think about a diet, what do you normally think of? Here’s what most people think of:

• Restrictions
• Forbidden foods
• Banned food groups
• What you can "never eat"
• Hunger
• Dietary Fads/Trends
• Unhealthy “Quick Fixes”

In our sedentary society today, and with the obesity crisis we're facing, the word "diet" has become toxic. Companies have noticed this, and exploit our insecurities with their “miracle” diets that’ll solve our problems in 30 days. When somebody announces that they are going on a diet, they are also saying that at some point they will eventually go off of it, instead of making a lifestyle change. In contrast, when somebody normally thinks about the connotations of the word nutrition, they don’t normally think of anything negative. Most people think of:

• Health
• Protein
• Fruits & Vegetables
• Balance
• Longevity
• Lifestyle Change

This is precisely why "diet" and "nutrition" are not saying the same thing. This distinction between the words are crucial, but this is why it’s important to stay away from “dieting” and look towards formulating a nutrition program. With a nutrition program you are following a structured plan that you can follow as a lifestyle, which provides you with nutritious foods that helps you get leaner, stronger, fitter and healthier. Dieting might improve your health, depending on your approach to a "diet," it might destroy your health. Dieting is not always healthy, whereas exercise and nutrition will consistently lead you down a healthier lifestyle. Weight loss diets are known to fail majority of the time, but not because someone may not lose the weight, but because they rarely keep it off. Unfortunately most dieters end up relapsing from their "diet".

Honestly, living an active lifestyle and proper nutrition are imperative for long-term weight loss maintenance. Yes it's going to take time and an enormous amount of commitment, but in the end it’ll be worth it! All it takes are small adjustments within your diet and exercise, and before you know it, you'll be on track towards a healthier lifestyle!

Why You Need Cheat Days For Balance

Sometimes when I meet people or if someone messages me asking for advice, they seem to believe that I’m exercising 24/7 and eating healthily 100% of the time! Yes, I love fitness, and living a healthy lifestyle, but I am not perfect! As I am writing this, I’m devouring a box of goldfish, with no regrets in the world. No one is perfect, and nobody can sustain a lifestyle that only consist of nutritious meals and workouts every day. Obviously if someone is training for an event, but that won’t last forever. Balance is extremely important and critical if someone wants to maintain a healthy lifestyle. In this instance, it’s ok to cheat….sometimes.

It is VERY important to give your body a break and to provide it with the necessary balance it needs! I don’t think I can argue that chocolate chip cookies or apple cider donuts are ever GOOD for your body, but they are absolutely good for our mind….in moderation! Restricting yourself of your favorite foods isn’t healthy! It will only lead to you indulging your favorite foods in excess. Don’t worry, having one cheat meal or skipping a workout to rest will not ruin all the work you’ve put in. That doesn’t mean indulge in a whole box of pizza, but it means treat yourself every now and then. I personally limit how many cheat meals I have a month, because I don’t enjoy the sluggish feeling after consistently consuming my favorite foods.

It can be hard to say no to a box of pepperoni pizza, staring at you in the face (speaking from experience), so here are a few approaches I use to maintain balance:

Filling Up the Fridge
I try to go grocery shopping at the beginning of the week, so my fridge is always stocked healthy options. I also have less of a desire to go out and buy food from a local fast food location since I know I have food in my fridge. I also like to save my cheat meals for something I’m desperately craving, so having food stocked in my fridge definitely helps.

Finding New Recipes
I’ve noticed that when I’m bored of recipes, I start craving unhealthy meals. To refrain from that, I like to go online, and find new healthy recipes to keep my diet from getting stale. It helps my diet fresh, exciting, and more importantly, it’ll help refrain myself from ordering takeout!

Mental Awareness
Being aware of my mental state before eating does play a significant role in how I might indulge throughout the day. If I am stressed, I’ll find myself eating anything, no matter its nutritional significance. If I am overwhelmed, I could potentially find myself not eating for the day, which obviously isn’t healthy. In those states, I find a leisure activity that I enjoy, and it’ll help me from unnecessary indulging on multiple boxes of pizza.

So don’t get down on yourself the next time you have a “cheat meal”, we all have them. Remember that it’s ok! Everything is ok in moderation. Don’t let it discourage you from pursuing a healthy lifestyle. As long as you maintain a balance between a healthy lifestyle, and your “cheat days”, everything is going to be ok.

Why Too Much Protein Is Actually a Bad Thing

Our society hails protein as the key nutrient to establishing a healthy diet. How many of us are guilty for adding protein to our smoothies or salads because we naturally assumed it made our diet healthy? It seems as if food companies are trying to sell us on more protein in almost every aisle of the grocery store. Literally everything has an alternative protein option, and food companies have helped create this obsession with protein. It’s as if protein is the answer to healthy eating.

Protein aids muscle growth, weight loss, satiation (the feeling of being full), cell growth, skin growth, and has plenty of other glorious benefits. Obviously this sounds amazing, but consuming too much can have some serious consequences for your health. According to the DRI, the average adult needs about 0.8 grams of protein per kilogram of bodyweight a day, which comes out to roughly 56 grams of protein a day for men and 46 for women. This means it’s unnecessary to consume 2 protein bars, shakes, and an immense amount of poultry in one day.

Protein is important to maintain a balanced diet, more doesn’t mean better. It can lead to serious health complications. Here are three common signs that you are consuming too much protein.

Weight Gain

Over time, too many excess calories, no matter from fat, sugar, or protein, will cause weight gain. If you're eating excess animal protein or consistently consuming protein shakes. Meat often means extra fat and calories, while many protein shakes contain added sugar to alleviate their taste. If your protein intake also originates from poor qualities sources, then it will further derail your body’s progress.  

To stray your meals in a healthier direction, aim for a balanced meal that include lean protein, whole grains, fruit and vegetables. According to the USDA Center for Nutrition Policy and Promotion, as a general rule to abide by, half of your plate should be fruits or vegetables, one quarter should be protein, and one quarter should be starch or whole grains.

Dehydration & Kidney Issues

Too much protein can cause dehydration. Dehydration is caused by your kidneys tirelessly functioning to eliminate the excess protein and the nitrogen waste from metabolizing the protein. In result, it’ll cause you to excessively urinate and eventually that could possibly damage your kidneys. The kidneys take care of filtering waste products made when our bodies digest protein, and diets higher in protein have been thoroughly researched to see a correlation indicating a greater strain on the kidneys with these types of diets. It’s important to be aware of these symptoms if you are on a high-protein diet because it also increases the risk of kidney stones. Therefore it’s important to stay hydrated and be cautious of your protein intake.

Are Carbs Bad For You?

What’s the difference between a sandwich made on white bread and one made with 100% whole grain bread? What’s the difference between cookies and a salad made with lettuce, tomatoes, and carrots? All the foods mentioned are carbohydrates. But the second option in both questions includes good carbohydrate foods (whole grains and vegetables). Carbs are your body’s main energy source and an important part of a healthy diet. They should about 45-65% percent of your daily calorie intake. Most of your carbs should come from healthy sources, including vegetables, fruits, legumes and whole grains. Carbohydrates come in two main forms which are simple and complex.

Simple:

Simple carbohydrates are composed of easy-to-digest, basic sugars. Depending on the food simple carbs can be an important source of energy. Some of these sugars are naturally in your food such as fruits, whereas refined or processed sugars are often added to candies, baked goods, and soda. When trying to figure out if a source of carbohydrates is good or bad, remember that the higher in sugar it is, and the lower in fiber, vitamins, and minerals, the worse the food is for you.

Simple carbohydrates aren’t necessarily good or bad. Honestly, it depends on the food you’re getting them from. For example, fruits and vegetables are excellent sources of essential vitamins and minerals necessary for good health, and naturally contain simple carbohydrates composed of basic sugars. Then there are drastically different foods such as cookies and candy, which are also simple carbohydrates. They contain added refined sugars which is something you’ll want to stay away from. The fiber in fruits and vegetables changes the way the body processes their sugars and slows down their digestion, similar to complex carbohydrates.

Simple carbohydrates to limit in your diet include those found in:

• Soda
• Candy
• Cookies
• Pastries and desserts
• Sweetened beverages

Complex:

Complex carbohydrates, found in whole grains, legumes, and starchy vegetables, contain longer chains of sugar molecules. Unlike simple, complex carbohydrates usually take more time for the body to break down and use. This, in turn, provides your body with a consistent amount of energy. Majority of your carbohydrates should come from complex, unrefined carbs. Complex carbohydrates are usually high in nutrients and fiber.

Good Carbs:

• Vegetables: all of them. It is best to eat a variety of vegetables every day.
• Whole fruits: apples, bananas, strawberries, etc.
• Legumes: lentils, kidney beans, peas, etc.
• Nuts: almonds, walnuts, hazelnuts, macadamia nuts, peanuts, etc.
• Seeds: chia seeds, pumpkin seeds.
• Whole grains: choose grains that are truly whole, as in pure oats, quinoa, brown rice, etc.

Bad Carbs:

• Sugars
• Added sugars
• Refined white grains

Today, Americans are eating more sugar than ever before. It’s honestly ridiculous! The average adult takes in about 20 teaspoons of added sugar every day, according to the USDA’s nationwide food consumption survey. That’s about 320 calories, which can quickly add up to extra pounds. It’s sad, but many adults don’t realize how much added sugar is in their diets. This is why it’s important to check your labels, and pay attention to what’s being added into your food.

Conclusion:

In conclusion, just be smart about the carbs you decide to consume. Remember to focus on healthy whole grains, fruits, and vegetables to get the nutrients and energy your body needs. Try to avoid the nutritionally-lacking desserts and sugary foods.