Dietitians explain why fad diets are gone for good.
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‘Tis the season for “detox” diets and other restrictive fads.
The “quick fix” mentality resurfaces during the holidays because people want to undo indulgences quickly.
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Some classic examples of this, says Keatley, are ultra-low calorie diets or extreme detoxes.
This can trigger a loss of lean muscle masswhich is problematic.
Muscle tissue is metabolically active and contributes to your resting metabolic rate (RMR)."
This is also true of plans that severely restrict carbohydrates, says Keatley.
Plus, they often lack critical nutrients, making them unsustainable.
We sleepwalk through most of our behavior because its easier for our minds," says Shapira.
For some, it could be one meal before they notice, says Shapira.
“And for some, it could be weeks or months before they notice theyre off track.
There truly is no one-size-fits-all approach to healthy eating and weight management.
The word diet refers to lifestyle,” says Shapira.
“Whereas many people believe it means restrictionand for the short term.
We all have diets.
And we are all in a relationship with food.
There are many ways [to] be emotionally or physically triggered with food.
This will be made worse by the rebound effect of that cleanse, Keatley explains.
[This] can make overeating more likely when the diet ends.”
“Ultimately, the body experiences stress with each cycle.
What to Do Instead
So if youre wondering, Okay, now what?
here are a few places to start.
“Focus on filling half your plate with nutrient-dense foods, prioritizing vegetables and lean proteins.
The other half should include whole grains and a healthy fat source.
Beating yourself up will only lead you to throw in the towel sooner.
Be Consistent
Keatley encourages people to focus on consistency over intensity.
Small, manageable changes will always beat an all-or-nothing approach.
“Health is a marathon, not a sprint,” he says.
Consistency also is important, adds Shapira.
Our bodies crave consistency and thrive when we are consistent.
“Recognize that you dont want to repeat habits or cycles from the past.
Working with a registered dietitian, you could develop a realistic plan that sets you up for long-term success.
A licensed therapist can also be a wonderful resource.
Its about maintaining a healthy weight for as long as possible.
Take time to establish the healthy habits that will get youand keep youin a place right for your body.
