Diet

Honest, Real-World Diet Questions You Probably Have Too

What’s the “best” diet for you if you’ve tried everything?

There is no magical plan to help you find what works for you. In reality, there is no perfect diet for anyone.

What will work for you is a diet that allows you to maintain a lifestyle and provides you with satisfaction; promotes your overall health; and is compatible with your lifestyle – not just your “perfect” week.

Research has consistently shown an example of how people tend to do well on their diets when they are primarily eating vegetables, fruits, whole grains, beans, lentils, nuts, seeds, lean proteins, and healthy fats such as olive oil and avocado.

If a diet removes certain whole food categories in order to achieve a goal that is not medically required; if a diet causes you to fear consuming everyday foods; and/or if a diet leaves you pre-occupied and exhausted, then it may not be suitable, regardless of how well it appears to perform based on its written characteristics.

Are carbs really bad, or can you eat them without guilt?

Carbohydrates should be viewed in a more favorable light. Carbohydrates are what your brain and muscles use for fuel. It is the quality and quantity of carbohydrates that are the issues, not carbohydrates overall.

Typically you will feel better and function better when most of your carbohydrate intake comes from:

• Whole grain foods (brown rice, oats, quinoa, whole wheat bread or pasta)
• Legumes (beans and lentils)
• Fruits
• Starchy vegetables (corn, potatoes, squash)

These types of food provide you with fiber for digestive health, sustained energy levels and can support your overall gastrointestinal health.

Ultra-processed carbohydrates are something you should limit or try to avoid at all cost. Examples of ultra-processed carbohydrates include white bread, pastries, candy, sugared cereals and sweetened beverages. These types of carbohydrates can cause spikes in your blood sugar followed by a crash which may lead to hunger and fatigue again.

You don’t need zero carbs. You just need carbs that actually take care of you.

Do you really need to cut out sugar completely?

You do not have to be living completely without sugar to be healthy; however, you should limit your consumption of added sugars greatly.

Added sugars are those added by manufacturers to processed and prepared food items, such as:

• Soda and energy drinks
• Candy and chocolate bars
• Many breakfast cereals and sweetened yogurts
• Pastries and desserts

Consumption of excessive amounts of added sugar has been associated with increased body fat, high blood pressure, cardiovascular disease, and an elevated risk of developing diabetes.

The natural sugars found within whole fruits are very different than added sugars, as they are accompanied by the natural fiber, water, vitamins, and minerals contained within the fruit, which also can help to keep you feeling full. There is no need to fear the consumption of whole fruits.

To begin reducing your consumption of added sugar, consider starting with the reduction of your intake of sugary beverages and then focus on the sweets you consume every day, rather than just when you are celebrating a special occasion.

Should you try intermittent fasting to lose weight?

Some people do find that intermittent fasting is helpful; others find it unhelpful. Intermittent fasting is a tool – it is not a rule.

There are two ways that people might experience intermittent fasting. Some people might be able to limit their time frame for when they eat (e.g., 8 hours) and therefore reduce how much they eat without having to count each single bite. Other people may find that they begin to binge, become obsessed with what they are allowed to eat during that time frame, or feel tired after eating.

If you decide to try intermittent fasting here are a couple of things to keep in mind:

It will only help you achieve your weight loss goals if your total daily caloric intake is aligned with those goals.

You will still need to consume healthy foods – you cannot simply rely on “whatever you can get in an 8 hour period”.

There are certain medical conditions, as well as a history of disordered eating, being pregnant or breastfeeding, which would make it important for you to speak with your physician before trying any type of intermittent fasting.

If you find yourself becoming fixated on the time and ignoring your own internal cues regarding whether you are hungry or full then intermittent fasting most likely will not work for you. Your body is sending you a message that this is not a good way to lose weight.

Are plant-based diets actually healthy, or will you be low on protein?

A well-designed plant based meal plan can be completely nutritious and will provide all that is needed for protein intake.

The “key” word here is “well-designed”.

Studies suggest that patterns such as the Mediterranean Diet, vegetarianism, or mostly plant based food plans may help reduce the incidence of heart disease, some types of cancer, and Type 2 Diabetes.

These diets rely on whole plant foods including:

• Vegetables and fruits
• Whole grains
• Beans, lentils, and soy foods
• Nuts and seeds
• Healthy fats from olive oil and other sources

In order to meet the necessary requirements if you do not consume much in the way of animal products, you should make sure you get:

• Protein (legumes, lentils, tofu, tempeh, edamame, seitan, nuts, seeds)
• Iron (beans, lentils, dark leafy greens, iron enriched cereal, when cooking foods that contain iron with vitamin C-rich foods such as citrus or red bell pepper)
• Vitamin B-12 (supplements or fortified foods)
• Omega-3 fatty acids (chia seeds, flax seeds, walnuts, algae-based supplements)

You do not have to be perfect. A “more plant, less processed” approach to nutrition will improve your health.

Do you really need breakfast, or is it okay to skip it?

You may have heard “Breakfast is the Most Important Meal of the Day” — but for some people this is simply a slogan.

For some individuals, eating in the morning will make them feel more alert and focused; for others it will make them feel queasy, rushed, or simply do not feel like eating.

Ultimately what is more important than how you start your day with breakfast is your overall eating pattern. Do you typically go most of the day without eating, then gorge yourself at night? Do you rely on sugar laden coffee drinks and snacks to get through the day? Are you feeling light headed, dizzy, or fuzzy because you did not eat soon enough?

If you choose to skip breakfast and still maintain balanced meals and consistent levels of energy, you are doing just fine. However if you choose to skip breakfast and end up raiding the pantry by 10 pm at night, a simple, consistent breakfast can be beneficial.

Should you try a detox or juice cleanse to “reset” your body?

No short answer, No detox juices, powder, etc.

Your Liver, Kidneys, Lungs, Skin & Gut do detoxification 24/7. The best way to support them in their detoxification is to Eat Well, Get Enough Sleep, Move Your Body, Drink Water.

Most Detox Diets have these same negative characteristics. Most Detox Diets:

• Are Very Low Calorie Diet
• Drop Protein Almost Completely
• Cause Blood Sugar Swings
• Result in Muscle Loss, Not Fat Loss

When you stop doing the Detox Diet, you will likely lose a little water and glycogen weight, then you’ll gain that weight back as soon as you begin to eat normally again. Better than most Detox Diets is a week of “Normal” Meals, plenty of vegetables, more water, less alcohol and less added sugars. It’s boring, but it Works.

How much water do you really need each day?

You have likely heard of “8 glasses a day” as an approximate daily amount of water to consume. Many people find this helpful as a general guideline, but it is not necessarily a hard and fast rule.

There are factors which can increase your daily needs such as:

• Working out frequently
• Working in a hot/humid environment
• Having a larger body size
• Breastfeeding
• Working a very physically demanding job

To help determine your own fluid intake levels consider the following simple indicators:

1. The color of your urine should be pale yellow
2. Your mouth does not feel excessively dry
3. You feel relatively energetic and focused

Water is the best source of fluids; however, you can also count unsweetened tea, black coffee and milk (which contain some level of water) towards your total fluid intake.

If you are currently drinking very little water begin by increasing your water intake by one additional glass or refillable bottle per day rather than trying to make a drastic jump in your water consumption.

Are supplements necessary if you’re trying to eat well?

Many people obtain all of their necessary foods through their diets. Supplements help provide missing links in a person’s diet rather than act as a replacement for a meal.

You are at a higher risk for needing a dietary supplement if you:

• Do not consume many animal products (Vitamin B12, possibly Iron)
• Get little to no sun exposure (Vitamin D)
• Are pregnant or attempting pregnancy (Prenatal Vitamins/Folic Acid)
• Have a medical condition that negatively affects nutrient absorption

Taking high doses of supplements may create complications and/ or interactions with prescribed medications; therefore, it is helpful to consult with a healthcare professional (Doctor or Registered Dietitian) prior to beginning large numbers of supplements.

A simple multivitamin can serve as a backup, however it will not “correct” an over-processed diet. A diet should always remain your base.

How do sleep and stress quietly sabotage your diet?

While there are many factors that contribute to why you may feel “fine” most of the time and yet struggle with weight and overeating at night, it is likely that both stress and sleep are significant contributing factors in your struggles.

Sleep has a profound impact on the balance of your hormone levels, particularly those related to hunger. The result of poor sleep is an increased sensitivity to your hunger hormones, which increases your desire to eat higher calorie/higher sugar foods. Additionally, when you are under chronic stress, you tend to want to eat for comfort or distraction from your stressful feelings.

It is unrealistic to expect you to have a perfectly normal sleep pattern, nor will it be realistic to eliminate all stressors. However, there are some very simple ways to make better choices about what you eat by paying attention to how you manage your sleep and stress. For example:

• A regular bedtime
• A screen-free 30 minutes before bed
• A short walk/stretch/breathing break during your stressful days
• Talk to a friend rather than using food as your way to process difficult emotions

When you consider managing your sleep and stress as being part of your “diet,” your choices regarding what you eat become much simpler and not nearly as much of a daily battle.

How can you eat “healthier” without going all-or-nothing?

You may not need a complete transformation; rather, you could make several incremental and ongoing adjustments to your eating habits.

One way to begin:

• Find a meal today and add a vegetable to it.
• Replace one sweetened beverage with water or tea.
• Try to include a protein source at every meal (eggs, yogurt, chicken, tofu, beans, fish, etc.).
• Maintain at least one “fast”, “good enough” meal available (such as frozen vegetables, rotisserie chicken, and rice).

What matters is what you typically do most of the time — how often you eat pizza, cake or fast food is just about making some one-time choices, and does not define who you are as a person.

You can make this easier on yourself. You can select an eating plan which will support your lifestyle, not take control of it.