DietCategoriesNutrition

Diets Don’t Work: Why Restrictive Eating Plans Fail (and What You Can Do Instead)

Today’s guest post comes courtesy of Minneapolis based personal trainer and nutrition coach, Megan Schall. Megan’s been a distance coaching client of mine for a number of years (I write her training programs), but is someone I’ve referred many other clients to when they have any nutritional needs or questions.

She’s an awesome coach.

I’m always excited when I can provide sound and accessible nutrition based content on the site and I think you will appreciate Megan’s down-to-Earth approach and tone.

Enjoy!

Diet

Diets Don’t Work

According to Merriam-Webster’s online dictionary, the word “diet” has a few different definitions:

  • Food and drink regularly consumed
  • A regimen of eating or drinking sparingly so as to reduce one’s weight
  • To eat according to prescribed rules
  • (Added by TG) Doing everything in one’s power not to throw their face into an ax after avoiding carbohydrates for a week.

I’m guessing for most people, hearing the word diet brings up thoughts of the latter two definitions (excluding Tony’s brief interlude) – eating and drinking according to certain rules and/or with the aim of losing weight.

And when you have goals relating to your health, wellness, physical performance, or aesthetic appearance, what you eat is certainly a key player.

It would seem that if following a certain diet is going to help you reach your goals, you’d be motivated and excited to hop on board, yes? Shouldn’t it be easy to stick to a diet, see results, and keep it up?

Um, no.

If you’ve ever followed (or attempted to follow) a diet before – whether that means eating or avoiding certain foods, counting calories, points, or other numbers-based programs, or eating according to a specific schedule, you’re probably well aware of the challenges that come up.

Close Up Of Man Using Fitness Tracker To Count Calories For Post Workout Juice Drink He Is Making

(Of course, some people will need to follow certain “diets” to manage conditions or diseases, or for ethical or religious preference – being gluten free if you have Celiac for example, or avoiding animal products etc. For the purpose of this blog post, I am NOT referring to these kinds of diets. There will always be exceptions to any rule!)

So, why do diets routinely fail to produce results? And what can you do instead?

In my view, diets are problematic for several reasons:

1. Diets Are Inherently Restrictive and Create a Deprivation Mindset

As I mentioned, the very definition of the word diet is to eat sparingly or according to rules – to restrict your eating.

When you create restrictions or try to follow a rigid plan, your brain is in a state of stress and anxiety.

And when your brain is feeling stress and anxiety, it’s not just an uncomfortable place to be, but it’s also extremely difficult to make or sustain change.

Plus, restrictions – and the stress and anxiety they produce – usually result in a feeling of deprivation. Which creates more stress and anxiety.

Have you ever had the experience of trying to avoid a certain food, only to find that all you’re doing is thinking about the food you’re supposed to avoid?

Your brain is in a negative feedback loop: Restrictions  –> anxiety and stress –> deprived –> anxiety and stress etc.

When you’re caught in this negative head space, it’s a pretty miserable place to be. And being miserable does not bode well for forward progress or positive change.

2. Diets Take Away Your Autonomy

Diets are telling you what to do. No one likes to be told what to do. And when you are told what to do, what usually happens? You rebel and do the exact opposite.

Individuality going a different opposite direction

Having a sense of autonomy and control over your choices is key when it comes to behavior change that lasts. Giving away your autonomy to a diet plan is almost always going to backfire in the long run.

Not only that, you’re essentially outsourcing your hunger and fullness cues and food enjoyment to your diet plan.

You’re letting a diet dictate what you eat or when you eat or how much you eat, and it’s easy to lose touch with what your body really wants and needs.

This often leads to less enjoyment of food and eating, and you may feel unsatisfied even if you’re consuming more than enough.

It’s a lose-lose situation.

3. Diets Are Unsustainable

I think we’ve established that there isn’t a lot of enjoyment in a diet. And when there is no enjoyment, there is no sustainable, lasting change.

You might be able to follow a diet for a certain period of time – and you might even see great results – but eventually the restriction, stress brain, and lack of autonomy is going to catch up with you.

The whole idea of being “on” or “off” a diet makes it clear that these approaches are not built for the long haul. They may provide a quick fix, but they’re not helping you create long-term strategies that last.

5. Diets Don’t Factor in Your Real Life

This is a big one that I think gets overlooked: Diets are not meant for the actual life you are living.

Diet plans might work when conditions are ideal – when you don’t have a lot of other stressors going on, when your life is fairly stable and routine, and when you can put a lot of energy and effort into it.

But this is not reality for most people most of the time. Not everyone has the luxury to be able to make free range kale smoothies made with organic acai berries grown using unicorn tears and almond milk harvested from Jesus’s belly button.

Healthy Smoothie

You have jobs and families and responsibilities and crises…and that’s on a good day!

Real life is not counting calories or macros. Real life is work lunches and dinners with friends and family barbeques and birthday parties.

Diet plans don’t tend to fit seamlessly into real life. And if something doesn’t fit naturally into your reality, it’s not going to last.

6. Diets Ignore Underlying Factors

Another important consideration that diets miss are the many underlying issues that prevent people from making better nutritional choices, or really just implementing any change in the first place.

For example, if you’re chronically sleep deprived, it’s going to be extremely difficult to make the choices you want to make around food and eating, or movement, or whatever else in your life.

If you’re unable to manage stress appropriately, it’s going to affect those choices as well (not to mention make it hard to get good sleep! Cue the vicious cycle).

Diets work on the assumption that these other key factors of your health and well-being are taken care of, but at least in my experience, that is rarely the case.

Just like you can’t out-exercise a poor diet, you can’t out-diet poor sleep or stress management.

Addressing the foundational principles of good health needs to happen first.

Ok. Diets Don’t Work. Now What?

Perhaps you’re wondering:

If diets don’t work, what am I supposed to do? What are my other options?

I’m so glad you asked!

In a nutshell: You want to find what works best for *you* and fits into *your real life*, by developing skills and strategies that you can implement consistently over time and adapt as needed.

Instead of relying on a diet plan to tell you what to do, you can learn how to create your own path by building your toolbox and practicing the steps that move you in the right direction.

Learning and practicing the skills you need to get you where you want to go will be far more valuable -and get you far better results – than following a set of strict rules ever will.

  • Instead of trying to follow a certain diet plan, you could practice eating more slowly and noticing your own hunger and fullness cues.
  • You could try noticing and naming other factors that affect your food choices (sleep, stress, exercise etc.), and see if making changes in those areas is an effective way to change your eating habits.
  • Instead of counting calories or macros or points, you could experiment with what portion sizes work for you, and learn how to adapt depending on your hunger, appetite, or activity levels.
  • You could take note of how different foods make you feel or perform, whether that’s in the gym, at work, or just life in general.
  • Instead of restricting foods, you could practice enjoying meals without feeling guilty or overeating.
  • Instead of following a meal plan, you could develop planning and prepping strategies that fit into your life – so you can create your own meal plans that adapt to life’s ups and downs.

Meal prep concept. Glass airtight containers with cooked food veggies

Obviously, this all takes time and effort, and may feel like it will be way harder than being given a set of diet rules or a meal plan to follow.

But by making small changes over time, you can build the skills and strategies you need to make the best choices for you, your lifestyle, and your goals. (Hint hint: having a coach can come in handy!)

This approach is the opposite of an extreme diet: It’s sustainable, it gives you autonomy, it’s not restrictive or depriving, and it takes into consideration underlying issues and the context of your real life.

Ditch the diets.

Build skills that will last for the long-term.

Get results without hating life.

Dominate the world.

(Ok, I can’t guarantee that last one – but if it works…you’re welcome.)

About the Author

About the Author

Megan Schall is a certified nutrition coach and personal trainer located in Minneapolis, Minnesota. Through her customized online nutrition coaching programs, Megan helps you clarify your goals and take action to address all aspects of well-being: nutrition, sleep, stress management, movement, mind-body awareness, and more. By building skills and routines that fit into your real life, Megan will help you make changes to your nutrition and self-care habits to meet your health and wellness goals and create sustainable, lasting results.
YouTube: HERE

 

 

 

CategoriesMotivational

Breaking Family (Health & Fitness) Traditions

Many times with my private clients, and even the youth athletes that I continue to guide in the weight room, the topic of nutrition will inevitably arise. I understand that with the mindset of work, it is often analogous to think of hard work, sweat, and coming into the gym day in and out to see results.

This is important, yes, but not as much “hard work” is done in the kitchen, nor is advising the emotional pathways that guide our nutritional thought process, along with the routine habits that ultimately guides what is being digested into our bodies.

Photo Credit: AB Chao

Prior to arriving at Cressey Sports Performance, I was living at home, working multiple jobs, and helping out my family when I had the opportunity. I would clean, I would cook, and I would do any errands that anyone needed to get done, other than my own responsibilities as a strength coach, personal trainer, and online writer.

Note from TG:  A man who cooks and cleans!?!?!? Miguel is single. Ladies??????

Needless to say, I was busy. However, I didn’t let this stop me from living a healthier lifestyle, along with influencing others towards a healthier lifestyle.

Essentially, I controlled what I could control.

The purpose of the following is not to discredit any number of both cultural and individual diets, or devalue the traditions of one culture versus another, but to more aptly identify what is helpful and not helpful with respects to a community of individuals, also known as a family.

With this in mind, changing habits for yourself as an individual can bring about conflict in an immediate circle of individuals. If someone within this “circle” challenges the status quo, what happens? How can you bring about change in a positive manner without negative confrontation?

Identifying Your Culture’s “Diet” By Traditional Meals

My family is Filipino, and with that comes many of the traditional meals that are associated with the culture.

The Filipino diet is largely rooted with delicacies, soups, stews, and white rice.

This sounds great at first, especially if you haven’t had this type of food before, but the meals cultivated by our culture may not be the most advisable towards a healthy and productive lifestyle. For an insider look at what my typical meal selection looked like growing up, I typically had white rice with every meal – breakfast, lunch, dinner, including snack times throughout the day – along with a variety of meats, soups, and stews.

Two-four cups of white rice, at roughly four meals a day, for approximately 13 years (when I was old enough to eat rice at a decent clip, to when I began cooking on my own) is a lot of white rice.

At a young age, I was fortunate to have the mentality to expand my horizons on food selection, along with improving a lifeskill (cooking) that would still guide me to this day.

At risk of calling my diet a “problem”, a better statement to identify with is: what can be improved upon within my own family’s Filipino diet?

Or, any diet for that matter?

With that said, here are some things that you can implement and draw upon from my own experiences with bringing about changes in a traditional family setting.

Improvement #1: Lead by Example By Cooking Recipes On Your Own.

Begin a healthy lifestyle of movement and diet change on your own, and don’t be overly confrontational about improving your loved ones’ lifestyle (unless you know they can handle it mentally).

With this in mind, learning to cook is a skill that I’ve cultivated from a young age, and it has stayed with me to this day. About once a week I cook a large amount of food, in order to save time, and to minimize the stress involved with not having any immediately consumable foods nearby (which can lead down the path of snacking and raiding fridges).

One recipe that I’ve mastered is one involving ground beef, potatoes, rice, veggies, and hardboiled eggs. This recipe is called, picadillo, and I’ve adjusted it to include grass fed ground beef mixed with beef stock, chopped up sweet potatoes, green and jalapeño peppers, white rice, eggs, and sriracha sauce, among a variety of other spices. It is delish.

Often, I ask the youth athletes I work with if they like eggs, and if they do, if they know how to cook them?

I’m surprised at the number that do not know how to cook eggs, let alone a full meal.

For what it’s worth, eggs are a staple in my diet and will continue to be a helpful ingredient towards my physical and aesthetically minded goals. Barring the personal dislike for eggs, I’m of the belief that learning to cook eggs is a great first step towards a lifeskill of cooking – if you mess up sunny side up, or over medium, you can quickly turn a “mistake” in cooking into an omelette.

Note from TG: for those reading who have to fight the daily battle of people thinking eating eggs (yolks) are the equivalent of kicking a baby seal in the mouth have them read THIS and THIS.

That said, I have sat down with these athletes, YouTubed a 1.5 minute video on “How to Cook Eggs”, and made them watch this video with me in order to impart some knowledge.

Improvement #2: Encourage Small, Healthy Changes, Instead of Large Amounts of Change In a Very Quick Timeline.

Food selection can prove to be pivotal towards a lifestyle change.

Decreasing the amount of white rice (carbs) consumed in favor of meats within the meal (protein) can prove to be a small change. Even adding one vegetable ingredient (green peppers, spinach, or even a salad as an “appetizer” to your main dish) can prove useful towards implementing a positive change towards a healthier lifestyle.

Improving health through the avenue of food is not the only way to decrease health risk factors – exercise is also a helpful beneficial activity.

Leading by example is one way to prove that “big doors swing on small hinges.”

To use a personal example, my mother was never really a “gym person”, and I never fought her on the issue of going to the gym. For a frame of reference, I started dancing and bodyweight training at the age of 14, and began strength training at the age of 21, so I also never truly began a gym associated lifestyle until a few years ago.

However, health and lifestyle issues decided to visit her instead of being proactive about it, and after many “hard talks” with her general physician, she reacted by going to group exercise classes.

After a number of Zumba classes, she kept on mentioning to me how these Zumba classes weren’t all that good – not enough dancing, not many good songs, and not enough sweating.

After hearing this for a few months, I pushed her to become a Zumba instructor – be a part of the solution instead of solely identifying a problem.

She was hesitant at first, since she wasn’t used to the idea of going to seminars and conferences, but when a conference for Zumba certification showed up in Philadelphia, I registered along with her and got certified as a Zumba instructor as well.

She loved it, and is still teaching to this day.

The point is to not identify how awesome my mom is at Zumba, but rather to exemplify that habits can be formed in multiple ways, not just through sheer willpower and grit.

Improvement #3: Don’t Shy Away From Eating Traditional Foods at Family Gatherings, Social Events, Etc.

Avoiding meals at these social gatherings can lead to high amounts of stress for both you and the social parties involved.

Note from TG: plus, you come across as an uppity a-hole. “Oh, oh, look at me everyone…I brought my own cooler of prepped food in my own Tupperware!” Douche.

Stress for you because you have this constant animal on your back telling you to eat these foods that have been a part of your lifestyle for [x] amount of years, as well as your own inner voice singing “No, no, no, no.”

This is pure willpower at work, and often times it will not pan out the way you imagined.

Stress presents itself for the other parties involved because now they have this mental stigma that their cooking is no longer acceptable, their food is not good, or some other conjecture that is not fully realized.

Using the 90% rule from Precision Nutrition indicates that if you have all relatively healthy meals during the week, you can utilize that 10% in order to eat more traditional foods at that social gathering on Saturday.

This is particularly helpful, especially if you have JUST begun a new “diet” and you are aiming to navigate the social aspects of eating with this new lifestyle choice.

With all this being said, one big question that sticks out is “What has happened now that you moved?”

I’m no longer there to help cook or help overall – correct.

However, I’m of the mindset that fostering change should also lead to fostering independence. Sure, my exact recipes aren’t being used, but the positive notion towards a healthier lifestyle remains, and you can bet your behind that my mom is still Zumba-ing her way to a healthy and physically active lifestyle, along with cooking up a storm of awesome meals.

So hopefully I have also armed you with strategies that will begin a lifestyle of change not only for you, but also your immediate circle of friends, family, and loved ones.

About the Author

Miguel Aragoncillo is the newest addition to the Cressey Sports Performance staff, with the self-acclaimed title of Office Linebacker. He enjoys breakdancing, lifting heavy things to 90s Hip Hop mixtapes, and guiding everyone towards their goals – whether it is sports performance, healthier lifestyle, or to get huge.

More of his writing can be found at www.MiguelAragoncillo.com and make sure you follow him on Twitter (@MiggsyBogues) … or else.

Contact him at [email protected] if you have any comments or questions!