With the approach of a new year, many of us are considering goals and resolutions. Given the central role that food has in our lives, I’d like to take a moment to consider dieting, the focus around it, and the benefits of making sustainable changes that promote long-term health.
Today the number of adults around the world who suffer from the ill effects of obesity is 475 million, which is a 50 percent increase since 1980. [1] In the United States approximately two-thirds of Americans are overweight according to the National Institutes of Health. [2] These numbers are staggering and yet many believe that these figures actually underestimate the reality. Based on these facts it makes sense why dieting, cleanses, and dietary programs are on a constant merry-go-round before our eyes (especially at this time of the year). However, I believe if we focus on a “get slim quick” plan, we’re really missing out on something much lovelier, as well as putting ourselves at risk in some cases.
Let’s take a moment to look at two areas we may be putting ourselves at risk when we grab a seat on the dieting merry-go-round and then renew our focus with the beautiful benefits of eating for long-term health.
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Dieting Downfall #1 – Physical
We often embark on a new diet with the goal of fabulous physical changes, which may occur for a time, but there are also a few downfalls to consider before diving into the next plan you’re considering.
- Temporary changes yield temporary results – Any diet you adopt temporarily only results in temporary benefits because your body and weight will eventually adjust back to the diet that you remain on long-term. Cycling your weight up and down takes a toll on the body. When you lose weight you lose both fat and muscle, however when you put weight on it is fat that is gained (unless of course you’re weight training or rigorously exercising, in which case muscle may account for some of the weight gain, though it develops at a much slower rate).
- Less does not equal more in terms of health – Contrary to popular belief, consuming less food does not ultimately result in better health and a trimmer waist line, rather its what you eat that fuels positive outcomes. When we dramatically reduce caloric intake and then increase our calories once we reach our preferred weight, enzymes in our body that store fat increase leading to more abdominal and visceral fat (the more dangerous type around our organs). These types of fat in particular place individuals at higher risk for diabetes, high blood pressure, heart disease, and cancer.
Dieting Downfall #2 – Mental
Dieting is not typically something I hear individuals talking about with excitement. If this is the case, why embark on something you’re dreading that will not lead to lasting change? Aside from the common dread of starting a new diet, there are other ways your mind can be effected by a poor diet plan.
- Deprivation is always bound to backfire – One of the most famous calorie-restriction studies, conducted during World War II by Dr. Ancel Keys, evaluated the mental effects of severe calorie restriction on 36 healthy young men over a 3 month period. Lethargy, irritability, and anxiety were the first psychological effects noted. Dizziness, cold intolerance, sore muscles, hair loss, reduced coordination, edema, and ringing in the ears followed. [3] Our bodies need nutrients to function at their prime, which includes our mind functioning well. While some diets may not deprive participates of calories to this extreme, these ill effects can certainly begin to show themselves if you’re not giving your body what it needs over a period of time.
- Am I “bad” or “good”? – I believe there is great harm to labeling ourselves as “bad” or “good” based on how a day of eating turned out. Food is simply one aspect of our multi-faceted lives. You’ve probably heard the saying “you are what you eat!”. In one sense I understand what is being communicated – that the foods we consume effect our physiological make-up. But that’s where I believe it ends. Beyond effecting our bodies and their outcomes, we are much more than the sum of our food choices and being defined by or evaluating ourselves based on how a day of eating went only leads to discouragement, frustration, and disordered eating thoughts and/or habits.
- Diet foods affect our cravings – Low-nutrient foods are powerfully addicting. Our cravings and addictions to foods are quite complex and multi-faceted. One aspect involved is dopamine, a primary neurotransmitter in the brain regulating many functions, including motivation and feelings of pleasure. Regardless of the substance of ones addition the brain reacts in the same way. Concentrated calories, such as processed foods, sugar, oil, and salt produce a surge of dopamine similar to levels found in those addicted to illegal drugs. I certainly take pleasure in food and love a sweet treat every now and then, but its the source of those calories that can effect the way our taste buds and brain respond. No ones diet is perfect, but the more we move towards foods that are rich in nutrients, our bodies will begin to crave these foods less and find satisfaction and nourishment from whole foods.
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Beautiful Benefits
The human body is a beautiful self-healing machine, that when presented with optimal nutrients is able to heal, nourish, and stabilize at an appropriately healthful place for your body. My primary focus with a client is always long-term health. Weight is secondary. Focusing on health and a better overall quality of life is the best way to maintain a consistent weight. It is predominantly the nutritional quality and healthfulness of the foods one eats that determines overall health and even weight.
Forget counting calories and following the newest diet. The key to living well is all about micronutrients and selecting foods that have the most nutrients per calorie. Micronutrients are vitamins and minerals that are foundational to overall health, well-being and disease prevention. They are most abundant in whole plant foods, such as vegetables, fruits, beans, whole grains, and nuts and seeds. Moving toward more of these foods on a daily basis is the best way to obtain and maintain a healthful weight while fueling your body with all the beautiful micronutrients it needs for optimal health and disease prevention.
Dr. Fuhman’s book The End of Dieting is an invaluable resource for understanding the key principles of nutrition, the science of health, and permanent healthful weight loss. I cannot recommend it enough!
Here’s to a renewed outlook for 2016 and beyond!
[1], [2] Fuhrman M.D., Joel. The End of Dieting: How to Live for Life. New York City: Harper Collins Publishers, 2014.
[3] Deans M.D., Emily. Dieting Can Make You Lose Your Mind. Psychology Today. https://www.psychologytoday.com/blog/evolutionary-psychiatry/201103/dieting-can-make-you-lose-your-mind