(This article a very typical newsletter, full of diet cliches, ineffective “tips,” and assumptions. The newsletter writing is in black. Mine is italicized and maroon and enclosed in parentheses.)
Many of us have moved beyond fad diets and prefer instead to focus on doing small, impactful things every day to be healthier. If that’s more your speed than strict diets and rigorous routines, consider these simple tips thatcreate surprising results! (No they do not. This is standard diet speak that has been said for decades. But this “small impactful things,” destroy a normal, body aware relationship with food and eating. These tips don’t help, and in fact, are harmful.)
Tip #1: Start with breakfast.
Don’t make your body wait until lunch – several hours after you rise – for fuel. (Right, why would you wait until you are hungry, stuff it down!!) Breakfast kickstarts your metabolism by replenishing glucose (blood sugar), glycogen (carbohydrate store used as fuel for the brain and muscle) and fluid. (Says who? The amount of increase in your metabolism is not significant. Are you hungry? No? Then do not disrespect your body with unwanted, un-needed food!) A healthy breakfast also decreases the chance of overeating later in the day. (Really? This is a myth. Forcing food when you are not hungry does not decrease real hunger later. It simply disconnects you from eating with hunger, and that is trouble, causes food obsession, and disrespects your body’s hunger, and non-hunger signals.)
Tip #2: Add fiber.
Fiber slows the rate that sugar is absorbed in the bloodstream, which means you stay full longer. If you desire fibers foods, eat them. If they make you feel good, eat them. If they give you a stomach ache, don’t eat them. We all have different ancestors who developed the ability to digest food differently. Yes, we are all different. If your body needs fiber, you will know…)
You need 20 to 25 grams of fiber a day, which you can get by eating whole grains, beans and legumes, fruits, vegetables, and brown rice. Always drink lots of water when eating foods high in fiber. (Really? so when you force yourself to eat fiber, whether or not you feel good after you eat it, you must also drink more water. Hmm, how about drinking water when you are thirsty. Or drinking water because you notice that you feel better when you are well hydrated- If you don’t listen to your body, who will? This advice is one size fits all. And we are NOT all the same. )
Tip #3: Replace candy or a sweet treat with fruit.
It might not sound as satisfying, but you’d be surprised at how well it works to stop those sugar cravings. You’ll stay full longer and have more energy because your blood glucose levels will be steady. Grapes cause a rush of sugar too, Many fruits do. Bottom line: If you want fruit, have fruit. When you are hungry, however, and you are craving something high in calories and sugar- for whatever reason, it is better to satisfy that craving and hunger with exactly what you want than trying to “get by” with something you don’t really want. What often happens is that we eat the apple, then the cookie too. Better to have just had what you wanted and moved on with your day. You will crave nutritious food too- maybe never an apple, maybe your body lies pears. Discover your true food personality!
Tip #4: Read labels.
The label will tell you how much sugar, calories and fat your snack includes. Even foods advertised as “natural” might be high in added sugar, and something advertised as including “no trans fat” might have up to a half gram of this unhealthy fat in one serving. Watch for items that say “real fruit juice” to make sure it doesn’t have added corn syrup. (Or… understand that your body, when given a chance, will steer you to great food. The diet industry has made you believe that you want Twinkies, if left unguided. Not True. And judging what food you will eat based on calories cause you to eat without respect to hunger: this is only 120 calories so I can have 3! Versus, I will eat this snack and see how I feel. Sure, once you have learned to respect your hunger, you can select organic, great food. But the problem we need to solve first is understanding what our bodies are asking for. And, once you free yourself from your diet mentality, your body– despite what you have been told–will ask you for great, nutritious food, wonderful food, just right for you.)
Tip #5: Keep a food diary or journal.
Try this for a week. It will make you more conscious of what you have eaten. You may be surprised by something, like how much you’re eating or how little you’re getting in terms of the vitamins and minerals your body needs. (Hmm, sounds like you are going to add up the calories! Instead- did I eat when I was hungry, did I delay eating more when hunger was quiet- these are the questions you need to get used to asking yourself. )
Tip #6: Eat in a circle.
This term comes from encouraging children to try everything on their plate (“in a circle”) before asking for seconds on anything. More globally, it means getting out of the rut of eating the same thing every day; instead, choose a variety of fruits and vegetables of different colors to fulfill your body’s vitamin and mineral requirements. If you “eat in a circle” successfully, you might even eliminate the need for an oral supplement. (Well, your good ole body will ask for foods based on your needs at a given time. For example, when you work out more, you will be hungrier. When you sweat a lot, you may want more salt. Key? Let your body tell you, not the other way around. If you don’t think this is possible, it is because you think you know your food personality. But if you have dieted on and off for years, you have NO IDEA when you are hungry and what you truly like. Your healthy thin mentality is about reconnecting…)
Tip #7: Hydrate.
Dehydration can masquerade as hunger! Being hydrated helps the heart pump blood more easily to the muscles and organs. If you feel hungry, see if drinking an 8-ounce glass of water curbs it. Avoid sports drinks with electrolytes unless you have just finished a strenuous exercise routine. (Note: Darkcolored urine could mean you need more water!)Whatever specific foods you choose, a good diet is one that is safe, effective at delivering whatever results you seek (weight loss or maintenance, for instance), nutritious, and helps guard against health conditions such as heart disease and diabetes. (As you get reacquainted with your hunger, thirst, fatigue, etc., you will do this easily. You will reach for water when you are thirsty- no one will have to tell you. You will know when you are tired, versus when you are hungry. These are not improbable feats of magic. This is normal. We have been taught to be abnormal around food- My workbook can help you make this transition – it is the best gift you will ever give yourself. )
I am delighted that Sandra Aamodt, Ph.D, a neuroscientist whose Ted Talk I have recommended many times, now has written a book called, Why Diets Make Us Fat.
It is great to have a common sense approach to eating and dieting supported by Dr. Aamodt.
For those of you who may have had doubts about my advice, check out her Ted Talk on YouTube https://www.google.com/search?client=safari&rls=en&q=youtube+sandra+aamodt&ie=UTF-8&oe=UTF-8.
I created my workbook to guide you through the transition from diet mentality to healthy thin mentality. (Available on this site) Also, please:
Subscribe to my YouTube channel for for an upcoming series using my WorkBook as a guide.
https://www.youtube.com/user/DietsAreFattening YouTube Page for an upcoming series using my WorkBook as a guide.
Help spread this message by sharing this page!
For 25 years, I ignored my own body and listened to the the “expert of the day” to decide what to eat, when to eat to and how much to eat.
Do not do this to yourself.
What seems like a simple, and harmless action– restricting calories, replacing food you love with “clean food” and ignoring hunger, is not harmless, it is destructive.
It fundamentally changes your relationship with food, eating and your body:
Why did I, (and why do you) put yourself through this?
Because we are trying so hard to do the right thing, to get healthy, to have a lean body we can proud of, to lose that baby weight, to get back into that pair of jeans, that we get desperate:
So we listen to advice that is propped up by a massive revenue machine: the diet industry.
But diet/nutrition research is flawed because researchers frequently have a corrupt agenda for the results they seek. This leads to the ever changing “magic food” of the day- a la Dr. Oz.
So your good intentions to follow smart scientists leave you, ironically, subject to bad advice. If you doubt this, read this: (It is also reprinted at end of this post)
And the vast majority of testimonies you see are not real.
Don’t swallow a testimony from a highly-paid celebrity! They are paid millions! She may have had weight loss surgery, liposuction, cool sculpting etc., and credit some diet because they are paying her millions.
So, may I “bottom line” this for you?
It is not reasonable to ignore your body’s voice to get to a healthy weight, a healthy relationship with food, and to enjoy eating.
In fact, respecting your body’s voice is the way to get there!
It is in you, buried under a layer of deep diet mentality. People, if I can get rid of mine, you can get rid of yours. Mine was so so powerful.
I created a book and workbook to guide you through this. Believe me, I am not doing this to make money off of you. This is a passion for me. I put it together to mimic how I made the transition. It is the best gift you can give yourself. I am starting to put it out on YouTube too.- I will go through it week by week. So, if you don’t want to spend money on the book- check out YouTube Diets Are Fattening. But I do think that it is helpful if you use it in conjunction with the vids, I think it would be more powerful.
I will post on Facebook, Twitter and when I have new vids up.
I am screaming this message! Below I have reprinted the article from The Washington Post that I mentioned earlier.
This study 40 years ago could have reshaped the American diet. But it was never fully published.
By Peter Whoriskey April 12
It was one of the largest, most rigorous experiments ever conducted on an important diet question: How do fatty foods affect our health? Yet it took more than 40 years — that is, until today — for a clear picture of the results to reach the public.
The fuller results appeared Tuesday in BMJ, a medical journal, featuring some never-before-published data. Collectively, the fuller results undermine the conventional wisdom regarding dietary fat that has persisted for decades and is still enshrined in influential publications such as the U.S. government’s Dietary Guidelines for Americans. But the long-belated saga of the Minnesota Coronary Experiment may also make a broader point about how science gets done: it suggests just how difficult it can be for new evidence to see the light of day when it contradicts widely held theories.
The story begins in the late 1960s and early ’70s, when researchers in Minnesota engaged thousands of institutionalized mental patients to compare the effects of two diets. One group of patients was fed a diet intended to lower blood cholesterol and reduce heart disease. It contained less saturated fat, less cholesterol and more vegetable oil. The other group was fed a more typical American diet.
Just as researchers expected, the special diet reduced blood cholesterol in patients. And while the special diet didn’t seem to have any effect on heart disease, researchers said they suspected that a benefit would have appeared if the experiment had gone on longer.
There was “a favorable trend,” they wrote, for younger patients.
Today, the principles of that special diet — less saturated fat, more vegetable oils — are recommended by the Dietary Guidelines for Americans, the government’s official diet advice book. Yet the fuller accounting of the Minnesota
data indicates that the advice is, at best, unsupported by the massive trial. In fact, it appears to show just the opposite: Patients who lowered their cholesterol, presumably because of the special diet, actually
suffered more heart-related deaths than those who did not.
The higher rate of mortality for patients on the special diet was most apparent among patients older than 64.
The new researchers, led by investigators from the National Institutes of Health and the University of North Carolina, conclude that the absence of the data over the past 40 years or so may have led to a misunderstanding of this key dietary issue.
“Incomplete publication has contributed to the overestimation of benefits and underestimation of potential risks” of the special diet, they wrote.
“Had this research been published 40 years ago, it might have changed the trajectory of diet-heart research and recommendations” said Daisy Zamora, a researcher at UNC and a lead author of the study.
The new research drew quick criticism, however, especially from experts who have been prominent in the campaign against saturated fats.
“The bottom line is that this report adds no useful new information and is irrelevant to current dietary recommendations that emphasize replacing saturated fat with polyunsaturated fat,” Walter Willett, chair of the nutrition department at Harvard University, said in a blog post from the school. “Many lines of evidence support this conclusion.”
He characterized the new analysis of the old experiment as “an interesting historical footnote.” ***
[Related: The rapidly evolving science on dietary fat]
The new research will agitate the debate over one of the most controversial questions in all of nutrition: Does the consumption of saturated fats —the ones characteristic of meat and dairy products — contribute to heart disease?
It is, without doubt, an important question. Heart disease is the leading cause of mortality in the United States, and Americans eat a lot of red meat and dairy foods.
The federal government has long blamed saturated fats for health troubles, and it continues — through the Dietary Guidelines for Americans — to recommend that people limit their intake.
Indeed, the Dietary Guidelines continue to embrace the principles advocated by the Minnesota researchers from 40 years ago. The book advises Americans to limit their intake of saturated fats and to replace them at least in part with oils, just as the Minnesota experimenters did 40 years ago. More specifically, it advises Americans to consume about five teaspoons (27 grams) of oils per day, mentioning canola, corn, olive, peanut, safflower, soybean and sunflower oils.
“Oils should replace solid fats rather than being added to the diet,” it advises.
But the idea that spurning saturated fat will, by itself, make people healthier has never been fully proved, and in recent years repeated clinical trials and large-scale observational studies have produced evidence to the contrary. Whether cutting saturated fats out of your diet will make you healthier depends, of course, on what you replace them with.
“What this research implies is that there is not enough evidence to draw strong conclusions about the health effects of vegetable oils” Christopher Ramsden, a medical investigator at NIH and a lead author of the study, said in an interview. While urging caution in drawing conclusions about the new analysis, he said the research suggested
saturated fats “may not be as bad as originally thought.”
Ramsden and colleagues discovered the missing data during their research examining the potentially harmful effects of linoleic acid — a key constituent of most vegetable oils — on human health. Preliminary research suggests a link between linoleic acid and diseases such as chronic pain, Ramsden said, and humans have been consuming it in larger quantities than their bodies may be prepared for. Before the advent of agriculture, humans got 2 to 3 percent of their calories from linoleic acid, according to the new paper; today most Americans, awash in cooking oils and oils added to snack foods, get much more.
It’s not exactly clear why the full set of data from the Minnesota experiment was never published.
As research efforts on diets go, the study was rigorous. Funded by the U.S. Public Health Service and the National Heart Institute, it involved more than 9,000 patients who were randomly assigned to one of the two diets. Detailed measurements of blood cholesterol and other indexes of health were recorded.
Willett, the Harvard nutritionist, faulted the experiment because many of the patients were on the special diets for relatively brief periods – many were being released from the mental institutions. But about a quarter of the patients remained on the diet for a year or longer, and why such an apparently well-done study received so little fanfare is mystifying to some.
Your daily policy cheat sheet from Wonkblog.
The results of the study were never touted by the investigators. Partial results were presented at an American Heart Association conference in 1975, and it wasn’t until 1989 that some of the results were published, appearing in a medical journal known as Arteriosclerosis.
The lead investigators of the trial, noted scientists Ancel Keys and Ivan Frantz, are deceased.
Steven Broste, now a retired biostatistician, was then a student at the University of Minnesota and used the full set of data for his master’s thesis in 1981. He interacted with the researchers. Part of the problem, Broste suggested in an interview, may have been limits on statistical methods at the time. Computer software for statistics wasn’t as readily available as it is today. So, at the time of the study, it wasn’t as easy to know how significant the data was. Broste completed his thesis several years after the last patients had left the trial, but it was not published in a journal.
Broste also suggested that at least part of the reason for the incomplete publication of the data might have been human nature. The Minnesota investigators had a theory that they believed in — that reducing blood cholesterol would make people healthier. Indeed, the idea was widespread and would soon be adopted by the federal government in the first dietary recommendations. So when the data they collected from the mental patients conflicted with this theory, the scientists may have been reluctant to believe what their experiment had turned up.
“The results flew in the face of what people believed at the time,” said Broste. “Everyone thought cholesterol was the culprit. This theory was so widely held and so firmly believed — and then it wasn’t borne out by the data. The question then became: Was it a bad theory? Or was it bad data? … My perception was they were hung up trying to understand the results.”
Peter Whoriskey is a staff writer for The Washington Post handling projects in business, healthcare and health. You can email him at firstname.lastname@example.org. ! Follow @PeterWhoriskey
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“Ten tips to lose belly fat!”
“Foods that you should avoid to get rid of belly fat!”
“The 10 minute belly fat buster.”
UGH! These ads pop up everywhere.
Here is the thing-
There is no way to “spot reduce.”
Yet many companies out for a quick buck give you a stream of gimmicky advice on how to get flat abs.
It could be foods to eat or not eat, supplements or specific exercises. The exercises may make you feel accomplished because you feel sore. You may even strengthen your core. And that is fine..
But, they do not reduce your waist! If anything, ab work can make your abs stronger, which may mean bigger, (depending on your body’s tendency to put on muscle) which means your good intentions to get a smaller waist turn into a larger one.
Ah! Do not fall prey to those ab busting myths!
The way to get a smaller waist, or flat abdomen is:
Get to your ideal weight range.
Why? Because absence of body fat around your middle allows your ab muscles to show. That is what muscle definition is. You don’t need to build abs to see muscle, you need to reduce the fat lying on top of them.
Unless you do surgery or liposuction, which I am not suggesting, the only way to lose belly fat is to lose body fat in general. And again, I am not pushing you to do this. I am simply telling you that it is not logical to go on specific abdomen shrinking programs because they do not work. Again, you can spot build, you cannot spot reduce.
Moral of the story?
Once again, your best bet for a happy, healthy body, and a stress-free relationship with food is to reconnect eating with hunger.
As you return to your ideal weight, your abdomen will become smaller in proportion to the body good ole Mother Nature gave you. Maybe you have great legs and carry extra in your mid section. Hey, that is just you and that is fine. Or maybe your body holds more weight in your legs, and your abs are flatter. Well that is fine too! Accept that because you cannot change your body type, like my other most recent blog described. You can, however, enjoy the full potential of your body by matching eating with hunger.
And there is nothing more attractive than a person who is happy in their own skin, and fully participates in all of life’s pleasures. Including eating!
And when you connect eating with hunger, you can be your ideal weight, enjoy your body type, and eat foods you love.
Ta Da! Yes, it really is that simple.
I was very young, maybe 14, and very woman in my life was an extreme dieter. (Except one, more on that later.)
So in an effort to be thin, I cut calories, lost 10 pounds, and that was that.
No, it wasn’t. By following the lead of all those women around me who acted like drinking weird protein out of a dixie cup instead of eating dinner was fine, I took the first step to 25 years of dieting.
I had absolutely no idea that by suddenly cutting calories by 50%, I was putting my body on high alarm. I didn’t realize that my body would fight back, fight me, and work very very hard to regain that weight. My metabolism would drop, I would develop cravings for high calorie food, I would become obsessed.
What I know now, all of these years later, is that my reaction to that calorie deprivation was 100% normal. It was my body insisting that I survive. It was my body packing on weight for the next famine. And although it caused me so much dismay at the time, I understand, and even appreciate it now.
After all, how long has the human race been struggling with too much food, as opposed to too little? In the scheme of history, it is the blink of an eye. And our ancient survival skills are as strong as they were when we lived in caves and endured a continual struggle to eat enough.
So there I was, at age 14, looking at myself and deciding that I could manipulate my calories and turn myself into a body type that I was not born into. I am a mesomorph. If I were a dog, I would be a cocker spaniel or a golden retriever. Not skinny. Not long limbed. And I wanted to be.
So the first mistake that I made, at that very young age, was that I fell prey to was messages from the diet industry and the women around me that being skinny, even if it wasn’t my body type, was possible and worth the struggle. So I dieted and started looking more like an Irish Setter, or an ectomorph. There are three body types that scientists have long recognized: endomorph: curvy, mesomorph: medium, and ectomorph:lanky.- for more on this, google it! 😉
Trying to diet your way from mesomorph to ectomorph is possible because when you lose weight, your limbs do seem longer. But, to keep that weight off, especially after a diet that cut your calories significantly, is nearly impossible. It is only possible, actually, through a rigid, permanent disregard for your body’s signals to you to eat. In other words, you must forever live with hunger, and cravings that you ignore. And 99.9 % of people will not keep the weight off for the rest of their lives.
And then what happens, is that you start believing that living with hunger and obsessive cravings is normal. And that you will never get away from it.
But, here is what you MUST understand to get out of this hole:
When you accept your body type- And I don’t mean accepting 50 extra pounds, I mean accepting that you are not an ectomorph, and when you being to embrace your body’s signals to you to eat and not to eat, you no longer have:
Remember earlier that I said there was only one woman in my life who wasn’t diet obsessed when I was young? Well those of you who have read my book know that it was my grandmother. She was tiny and ate was she wanted. I decided that instead of modeling my behavior after dieters (my mother, stepmother, mother in law, step-mother in law, aunts, etc., ) I would model my behavior after the ONLY naturally thin woman I knew: my grandmother.
After all, if you want to be thin, and by thin, I mean in YOUR idea weight range, why would you copy dieters? Copy naturally thin people instead. So I did.
And that is where my entire Healthy Thin Mentality perspective was born. (16 years ago)
So I spent from age 14-40, dieting and not dieting and hyper focused on my weight, every bite I ate. WHAT A WASTE OF MY LIFE!
Friends, DON’T DO THIS TO YOURSELF. Yes, I am screaming it today.
If you have never dieted, don’t start!
And if you have, let me help you undo the damage.
I am very aware that the number of naturally thin people out there to “copy” have all but vanished. My role model was born in 1900 before all of the nonsense – extreme dieting and extreme exercise, and perfect smoothies, and meal replacements and money grubbing diet companies, and expert of the day, and Dr. Tarnower, and Dr. Phil, and Dr. Atkins and Dr. Oz made millions off of their contradictory diet advice and the food pyramid that was built with influence from the food industry bla bla bla!!
So who are you going to copy? Let me be your “grandmother!!”
I have learned how to be naturally thin. I do things I never thought I would, with ease, without any angst, without even thinking about it- like:
Of course my new “obsession” is to help you. I see you when I am out. I see beautiful young girls picking at tiny salads and talking about diets. I see overweight women look at my plate of normal food. I see women trying to exercise their way out of heaviness (that doesn’t happen.) I am asked by strangers what my secret diet is.
Ah!!! No secret. Connect eating with hunger. Stop dieting. And for those of you who worry about getting the nutrition you need, you WILL crave healthy food. And what is way worse for you than eating a non-perfect food is stressing about food and your weight.
The most healthful thing for your body is to;
Let me know if you have any ideas on how I can help you more. I have written a book and a workbook etc. But I am open to suggestions- Thanks for reading. You CAN do this.
So I was at a restaurant eating a nice salad that was crunchy and delicious last night. Someone I know, who knows I run this website said, “Oh, I thought you could eat whatever you wanted.”
It never occurred to her that a salad could be something that someone would actually want. Well it is!
As you develop your thin mentality, you have to be open to the idea that you will actually crave nutritious foods, as well as desserts, as well as salty foods, as well as high protein foods etc., etc. Don’t try to talk yourself out of it! Instead listen to what your body is asking you to provide. That voice is probably soft right now, because you haven’t listened to it for years. But, it will get louder, the more you listen to it. You will get better and better at “hearing” what you need.
Opening a menu at a restaurant and knowing that you can order anything you want is a great. After years of looking at a menu with a dieters’ perspective- (Well the chicken without sauce would be safe, or I could just get a shrimp cocktail, because that is low in calories and then get a side salad with just lemon juice, bla bla bla) it is so refreshing to have those restrictions lifted. Remember, that when you were “good” at a restaurant, you would frequently have something out of your fridge before you went to bed because you were still hungry.
So you would go out, not eat enough, kind of resent that feeling, come home and have a bowl of ice cream, and end up ingesting more calories, ironically, than if you had just had the reuben sandwich you really wanted in the first place!
Dieting is a trap. Learn to eat with a thin mentality. Enjoy your food in an amount appropriate for you (until you aren’t hungry anymore!!!) and then Get On With Your Life!!
I don’t ever eat something I don’t really want. I like the tops of muffins. I never eat the bottom part. My diet mentality would have said, well, you are eating this muffin so you might as well eat the whole thing.
No way! I am not going to eat anything that I don’t love! Why would I? Instead of shoving down that part of the muffin I don’t like because I have “allowed” myself a muffin, I eat just the part I like, and if I am still hungry, and want more, I get another muffin and just eat the top.
Are you saying, “Well, that is expensive?”
I guarantee that eating with a healthy Thin Mentality is less expensive than being a dieter. So if occasionally I throw out part of a muffin I don’t like and buy another one, I know I am still way ahead. I take food home from restaurants where a dieter would gobble up every part of their “allowed” dinner. I buy treats in bulk because I am NOT afraid of them. I don’t have to buy special diet food, etc., etc., etc.
With a thin mentality, you eat what you want, when you want it. If it is dinner, but I want breakfast, I eat breakfast. I don’t have to check some rule book. The ONLY focus is that eating must be in response to physical hunger, and it has to answer what I am craving.
Eating for any other reason is like scratching when you don’t itch. And when I “itch” for breakfast at 6 pm., that is what I eat. If I ate spaghetti instead, it would not answer my hunger or make me feel happily satisfied.
It would be like scratching my arm when my foot itched.
Give yourself a chance to discover your true likes and what you hunger for. Your unique preferences are a part of you. It is actually really fun to discover them, and to respond to them.
Remember, eat when you are hungry. Eat the kind of food your body is craving. Stop when your body isn’t asking for it anymore.
Remember the point of diminishing return? The first bite is the BEST. The fifth bite is only okay. That is because your body doesn’t need you to keep eating anymore…
Doctors frequently recommend “lifestyle coaches” to help overweight patients figure out what to eat. But, lifestyle choices can be summed up so easily- lean meats, limit sweets, lots of fruits and vegetables and exercise. We all get that, it isn’t complicated. Problem is, it doesn’t work.
People fall into a good food/ that leaves them obsessed with food. Normal people when put on a diet (and lifestyle change is another word for diet) become abnormally obsessed with food.
Doctors need to advise patients to reconnect with their hunger and satiety cues, as well as with their cravings. This will enable patients to calmly, reasonably, and happily chose the proper food for themselves with ease.
Craving isn’t a bad word. It is mother nature’s signal. The profit driven diet industry including doctors like Dr. Oz, have a huge stake in making us think we need “experts” to tell us what to eat. And those experts frequently do not treat us as individuals,
If you are a 35 year old 180 pound lady, your recommendations will not be different from the 35 year old 180 pound lady sitting next to you- but you may be very different indeed. And your body knows that, even if the doctor in front of you doesn’t.
Reconnect with your body, and you won’t need to pay an “expert” to tell you how fabulous antioxidants are. You will crave foods rich in vitamins, including antioxidants, as well as foods that aren’t. And that is fine.
A lot of diet experts recommend food journals.
Here is why.
Chronic dieters use food journals to supplant their own hunger and non hunger signals.
Instead of figuring out if they are hungry, they look at their food journal and count up the calories or points. Then if, they have not eaten their daily allotment of calories, they eat something. If they have already eaten the days rations, they don’t.
Think what this does to you over time. It makes you disassociate normal biological eating and non eating cues with a numbers on a piece of paper.
Your body is different every day, though. You may need more food on Wednesday because you worked out hard on Tuesday. Or you may need less on Sunday because you just laid around on Saturday.
It is fine and normal to have varying energy needs from day to day. And your food journal doesn’t reflect that.
Food journals are just another way that the diet promoters get you to feel like you need help to know what to eat. And this “need” has created a market place for all those diet programs.
Stop writing down what you have eaten and you have to rely on listening to your body for clues. That seems scary, just like giving up the scale, “How am I suppose to know what or how much to eat, or whether or not I have been good?”
Well this is the key. You have to start listening and paying attention to your body because the crutch of a food journal and scale are gone…