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- They aren\u2019t individualized, meaning most are a \u201cone size fits all program\u201d that gives you a list of rules to follow for \u201cx\u201d amount of time and then\u2026what? What comes next?<\/li>\n
- They don\u2019t set you up for sustainable, long-term habits (which is what science tells us will benefit our health the most\u2026AKA consistency)<\/li>\n
- They remove key important nutrients that your body needs to thrive. Whether it\u2019s carbohydrates or fats (one of these is almost always getting a bad rap) they\u2019re called MACROnutrients<\/strong> for a reason: **because our bodies need them to do major functions within our systems that ultimately impact metabolism, hormone production and regulation, energy production, the ability to focus, and so much more**<\/li>\n
- They often demonize foods that end up being some of your favorite foods, even your cultural foods. This is problematic for many reasons but I\u2019ll only name a few: when you label foods as \u201cbad\u201d you often will also label yourself as bad for eating them. Your worth is not tied to the food you consume. And the guilt and shame that comes from believing it is can often have a deeper impact on your health than the actual food itself.<\/li>\n
- Because diets do not consider your individual needs, you\u2019re often left in a major calorie deficit in which your body will begin to compensate in these ways: slowing your metabolism to hold on to every calorie it can, decreasing your energy so you don\u2019t expend as much (even if you\u2019re working out) so it continues to hold on to what it can, causing hormone disruption, and often increasing feeling out of control around food once you \u201cstop the diet\u201d<\/li>\n<\/ol>\n
Soooo, if a diet isn\u2019t the best idea.. what is?? So happy you asked: here it is!<\/strong><\/p>\n
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- Focus on eating enough food each day to support your needs. Don\u2019t skip meals or try to \u201csave\u201d calories\u2026fuel your body! I promise it will thank you and you will be shocked at how good you\u2019ll feel. A good rule of thumb is that if it\u2019s been 3.5 hours or more since you last ate: eat something. Whether that\u2019s your next meal or a balanced snack depends on your unique needs that day.<\/li>\n
- Focus on new foods + nutrient dense foods you want to try and add more of in your day to day eating. Maybe you want to eat at least one plant based meal a week? Or work up to eating the recommended 5 servings of fruits and veggies a day? Maybe you want to increase fiber consumption through the foods you eat? Or include more Omega-3 fatty acid foods into your week? Begin to notice your current meals and snacks and then slowly begin to fill the gaps on where you can add supportive nutrients.<\/li>\n
- Begin changing your language around food. The only \u201cbad\u201d food you can consume is the food that\u2019s spoiled, moldy, or that\u2019s been sitting out for a little too long at that family cookout. Instead begin to identify your \u201cwhy\u201d behind the foods you consume. Are your current nutritional habits fostering the outcome you want? Whether that\u2019s more energy, better workouts, community, celebrating your culture, feeling prepared for the week, etc.<\/li>\n
- Keep eating your favorite foods: I said what I said. And if you\u2019re not convinced, ask yourself, has trying to eliminate them completely ever worked? If you\u2019re feeling super out of control around certain foods, it may be a good indicator that there\u2019s some healing and making peace with that food that you could benefit from.<\/li>\n<\/ul>\n
Ultimately, the best thing you can do this New Year is to let go of what all the noise tells you to focus on when it comes to nutrition and wellness and begin to identify what YOU want to focus on and why you feel excited to accomplish those goals.<\/p>\n
Health is not a \u201cone size fits all\u201d, we each have different areas that need our focus and it\u2019s ok if the habits you enjoy and move your forward look different from the person next to you.<\/p>\n
Remember, the best plan, the healthiest plan, is the one that you can sustain long-term. This is the long-game, consistency will always move you forward. The small actions that you ENJOY, done day after day, are the actions that lead to lasting, meaningful change and impact.<\/p>\n
Not sure where to start? Working 1:1 with a Registered Dietitian can help you sift through all the information you\u2019ve been consuming and begin to identify what could be beneficial to your individual needs and goals.<\/p>\n
I\u2019m currently accepting new clients into my 1:1 nutrition coaching program where we work to let go of the diet mentality and shift focus on taking care of our whole self through balanced, enjoyable and sustainable nutrition habits. I use a non-diet approach that allows you to step away from the numbers and the noise and begin to develop trust when it comes to your body and food choices through individualized nutrition support and habit change.<\/p>\n
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