Why A Registered Dietitian Doesn’t Recommend “Dieting”
How many diets have you tried? One, two… three? And how long did you stick with it? More than likely, you’ve followed some sort of fad diet. Fad diets are called fad diets for a reason… they’re not going to stick around for long and they pop up almost as often as we change seasons. If you hear a diet promising easy and fast results, as a registered dietitian, I advise you to run in the opposite direction. I’ll discuss how to spot a fad diet and what you can do instead to achieve improved health status.
What are fad diets?
Fad diets are plans that “guarantee” fast results, usually accomplished in “x” amount of time, and most times certain food groups are eliminated. There are also fad diets that use their own branded products to go with the diet. Oftentimes, the fad diet will guarantee weight loss that can be harmful to health by how quickly the weight will be lost, often due to eliminating essential nutrients. Weight loss is hard so why wouldn’t someone want a quick way to lose weight, especially if you’ve tried numerous times without success?
How to know if you’re following a fad diet?
Ask yourself, “Can I do this for the rest of my life?” If the answer is no, it’s most likely a fad diet. If you’re supposed to eat a large quantity of meat and stop eating carbs, it’s a fad diet. If your food is supposed to be in liquid form for all or most meals, it’s a fad diet (unless you have a medical condition). If you’re supposed to eat cabbage and drink green tea for 10 days to lose 20 pounds, it’s a fad diet. Do any of these sound appealing? I hope your answer is no. The “diet” that you follow is supposed to be sustainable and adaptable. The definition of diet means what you eat, it does not equate to something you do for weight loss. Everyone follows a diet.
Most fad diets promise weight loss very quickly, which is not healthy for anyone. Losing weight too quickly can lead to many issues including muscle loss, lower metabolism, nutrient deficiencies, and gallstones just to name a few. “Slow and steady wins the race” is a term I like to use for those trying to lose weight. It is very motivating and encouraging once someone starts to lose weight, but typically if it’s a drastic weight loss it comes with drastic changes in our diet. Most healthy adults need more than 1200 calories per day. If the diet you are trying to follow is less than or equal to 1200 calories a day, it should be a red flag. If we’re losing weight quickly, you’re most likely not eating enough. But the same could be true that if you feel like you’re barely eating and you can’t seem to lose weight, it could mean you’re eating too little and your metabolism is out of whack!
Intermittent fasting is another trendy diet that’s gained a lot of popularity recently. This diet focuses on “when” you eat, not “what” you eat. If your goal is to lose weight, if you eat the same amount of calories in a 8 hour window as you would in a 12 hour period, you will not reap the benefits of intermittent fasting. Intermittent fasting can lead to restrictive eating habits, overeating, and are not recommended for those individuals that require more meal intervals (people taking insulin) and those breastfeeding. Please keep pieces of information in mind, diets need to be individualized and not everyone responds the same way to certain eating patterns.
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What I Recommend
First, determine why you want to make a change in your diet. Is it for weight loss? What will the weight loss achieve? Is it to increase your energy levels? The diet you follow should be balanced and make you feel good. Your diet should not stress you out. I don’t advise eliminating your favorite foods, unless you are allergic to them. If you cut out your favorite food, you’ll crave it that much more and most likely overeat until you don’t feel good and are full of regrets. Fruits, vegetables, and whole grains should be at the center of a balanced diet and include plant and/or lean proteins. Skipping meals is never advised. The new habits you strive to implement should be viewed as more of a lifestyle change, not a “diet”. Most diets tend to have an expiration date.
Remember there’s more to your health than just your diet. If your goal is to increase your energy, lose weight, etc., that’s one reason to modify what you eat. But also remember overall health includes your mental and spiritual health, as well. However, if you’re lost with your diet and need guidance, reach out to a registered dietitian!
