Is Your Diet For Life?
A successful diet is for life - not just for January, or for a couple of starvation-level weeks before a big day. Following a very strict, unrealistic or highly restrictive plan just sets you up for failure.
Whether you're on a diet currently, or thinking about starting one, here are four questions to ask yourself:
1. Would you stick to similar eating patterns after losing weight?
A good diet is one which is balanced, nutritious - and enjoyable! If you hate your diet, and can't imagine sticking with it after losing weight, then find a different eating plan to follow.
Diets won't help long-term if they leave you hungry for hours on end, or which aren't compatiable with everyday life (where you can't ever enjoy a meal out, or where you have to prepare separate dishes for you and your family).
2. Is your diet too restrictive for long-term health?
Any diets which are based around a single food (the Cabbage Soup diet comes to mind) or which cut out food groups (such as very low-carb plans) aren't going to be healthy long-term.
Diets which cut calories below 1,100 per day won't give you the nutrients and energy that you need for your body to stay healthy.
3. Is your diet over-hyped?
Mark wrote a great post on avoiding diet hype and quackery, which is particularly crucial when you're looking for a diet that will give you long-term success, rather than one which promises implausible "instant" results.
Be particularly wary of any diet that indicates you can lose more than two pounds in a week. Nutritionists and doctors recommend a loss of one to two pounds per week as a healthy rate. If you do drop weight more rapidly than this, you're more likely to pile it back on when you finish your diet.
4. What good habits have you learned on your diet?
If your diet has encouraged you to establish some good habits like:
- Eating fiber-rich foods
- Getting five (or more!) portions of fruit and veg per day
- Cutting down on fat (especially saturated fat)
- Reducing your sugar intake.
...then it's probably worth sticking to. But if you can't think of any good habits that your diet has established, then it's time to switch to something else.
So are you building up good, sustainable and enjoyable eating habits for the rest of your life? Or are you on a fad diet that won't last the rest of the month?
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Great post Ali. Your intentions comment struck a chord:
5 Proven Tips to bridge the intention to action gap.
If interested, click my profile to read the post.
ReplyYou mention your belief that a "very low-carb" diet won't be healthy in the long run. Can you cite any actual research to support this opinion?
ReplyResearch what carbs do and you will understand why.
ReplyI agree. Our bodies are designed to eat a low carb diet. Not until we started growing wheat and such, did our diets change to higher carb intake. Our bodies remain not much different than our ancestors, so I guess I don't get why a low carb diet is not considered healthy in the long run. Maybe I'm wrong, so if I am, please let me know why.
And with regard to saturated fat being so "dangerous", then why do the French eat such rich foods and don't seem to have problems with heart disease? All that cheese, cream, etc, mmmmm....I'm going to go eat some butter.
ReplyI lived in France for a while. They are very active, and they understand the meaning of portion control. Their breakfast is small. They eat a large lunch, dinner late and not too much. Overall, much fewer calories per day than in the U.S. Of course, it's changing and that book will soon be out of date :-(
Carbohydrates play an important, efficient role in energy production in the body. Processed sugars, not so good for us.
ReplyAll that smoking helps them cut down on portion size. ;-)
ReplyI'm not sure if they understand the meaning of portion control, or if it's the fact their not consuming mass quantities of processed carbs and sugar. Carbs just make you hungrier. I can eat full fat and protein, have less carbs percentage wise and I eat less. Or I can eat endless quantities of peanut butter and jelly sandwiches and be hungry in a few hours. It's the carbs, not the fat. But what do I know.
ReplyGreat post! I follow all of what you wrote & have posted similar things on my blog. You have to be able to stick with your food program for life. Too restrictive just leads to falling off the wagon, unhealthy habits & frustration! I eat more now than when I was younger because I do it the right way now. Thx for your great blog. I reference your posts often!
ReplyIn response to Charles...I was curious about research too and looked for some. I found a few problems along the search. None of the research I saw differentiated between the very different types of low carb diets available. Most of the research was also comparing one type of diet to another (low fat vs low carb). There are many mentions of higher risk of heart disease with long term use of low carb diets but this could be based on the original Atkins style instead of the healthier options that use lean protein, healthy fats and include fruits and vegetables. My personal opinion is that they lump "high protein, high bad fat" diets in with "low grain, low sugar, low bad fat" diets and I imagine the long term results are quite different.
ReplyThe good habits you described described my last diet perfectly so much so I try to follow those rule every day. That made me smile :)
Reply"There are many mentions of higher risk of heart disease with long term use of low carb diets but this could be based on the original Atkins style..."
Well, unfortunately, the "mentions" are never really supported by any research, only by some assumptions about the dangers of high-protein, moderate fat diets, assumptions that when tested have invariably been shown to be unfounded.
This recent study showed that eating a low-carb, "Paleo" diet led to immediate and significant benefits in "circulatory, carbohydrate and lipid metabolism/physiology."
http://www.nature.com/ejcn/journal/vaop/ncurrent/abs/ejcn20094a.html
So why would anyone assume that in the long term, things would suddenly get worse? There is just no evidence that this is or would be true, "mentions" nonwithstanding.
If you think that would be the case, perhaps you should head up and let the Inuits know, because their high-fat, high-protein, very low-carb diets keep them healthy, and have for centuries. And they are far from the only ones.
ReplyPlease note:
ReplyI am in support of low sugar, low flour, low grain carbohydrate eating. I follow it myself. I eat lean, grass fed beef, buffalo and deer as well as organic butter from grass fed cows, extra virgin olive oil and flax oil. What I do not support (nor does any research I've read) is a diet that consist primarily of eggs, bacon, cheese, beef and other high fat protein sources (as was the way most people interpreted Atkins early on). There are many differences between diets of indigenous people and eating a bunch of grain fed meat and no fruit. Also, the Inuit eat liver, intestines and other animal parts not usually eaten in the west. They also eat a fair amount of raw meat and animal parts which completely changes how it acts in the body.
I hope serial dieters are absorbing the information in your post, Ali. Your advice is worth taking!
As for the low-carb diet thing not being healthy, there is so much contradicting information out there. It's hard to know what's really the truth anymore. (Who knows? Maybe low-carb eating affects everyone differently.) I did Atkins for a while and felt great, but after a few weeks I went off that plan because I struggled to fit it in with the lifestyles of family and friends around me.
ReplyThis is a great article, I have tried so many different diets which have worked to some extent, but in the end it seems to not be a long term solution. Low carb works really well everytime I get on that, but once I get off its difficult to keep those same habits. and its a difficult diet to stick to when everyone else around you isnt on it.
ReplyAs Diets That Work said, low carb is tough if you are a carb lover. I think this all comes down to making sure you are eating healthy & what works for you. I like carbs so I would never do a low carb diet because I am setting myself up for failure. I have learned to eat well & find really great tasting breads & things that are healthy and made with whole grain ingredients. If you are not a carb lover, than you can work on a plan that allows healthy foods & proteins but always be sure to get enough fiber & foods with all the essential vitamins & minerals. Every person is different so you need to find what works for you.
Replyindeed... you feel really miserable and sluggish when you consume a lot of carbs...
ReplyHow come you knock low carb plans while you have an Atkins ad on your site.
ReplyI don't think the blog has control about what ads are up here. I think that just because you think our ancestors ate nothing but meat doesn't mean it's healthy, if it's even true. I don't understand why low-carb people are such evangelists, if you want to eat that way, do it, but don't insist that it's your way or the highway for everyone. I'm sticking with my moderate-high carb, moderate-low fat, low meat, high fruit/vegetable, mostly whole foods diet, because that's giving me great results, and it fits my life. And I LIKE it.
ReplyOf course everyone is different, and you should always eat the way that you find is best.
I just think it's important to try to respond to the mis-information that's out there about the "dangers" of low-carb eating, since there a. aren't any proven dangers, and b. the low-fat, high-carb diet that's been promoted seems to not be working out very well for a lot of people, considering we've had an explosion of diabetes, cardiovascular disease, and obesity in this country. (And it's not because of an increase in fat consumption. Fat as a percentage of the diet has remained about the same since 1970 according to the USDA statistics, though saturated fat consumption has gone down.), and c. the research that has looked at low-carb diets have found significant benefits.
So when Ali says that very low-carb diets aren't going to be healthy in the long run, I would just like opinions like that to be supported by some kind of research. Otherwise, people who could benefit from low-carb diets might not try them out of unfounded fear.
ReplyIf I had to have my guess at what's changed, it's that the percentage of sugar has gone up, massively. I don't think anybody anywhere claims that a high simple sugar diet is healthy, though many eat that way. Just as there's a difference between a slice of bacon vs a slice of turkey with spinach, there's a world of difference between brown rice and a [even low-fat] brownie.
ReplyAt diet blog we don't cater to those who run advertising on our site which allows us to be objective. We are free to point out the flaws of any diet plan because, unfortunately, there are no perfect plans out there.
ReplyI think we all agree that everyone should be doing what is best for them & what they can stick with long term. I eat similar to a 40-30-30 type program but I do my own thing not the Zone specifically. I do intense cardio, lots of weight training & stretching/core as part of my program so I find that eating a bit more protein than most women, healthy carbs from whole grains, fruits & veggies and healthy fats do it for me. I have gone the too low fat way when I was younger & learned from experience that a bit more of the "good fat" worked best for me along with moderate protein and carbs.
ReplyHow about living a lifestyle that makes dieting unnecessary?
Get off your big fat ass and exercise. I eat a ton of food. For most of last year I was eating 3600 kcal / day.
Combine that with heavy weight lifting and your body will actually use the fuel you give it.
ReplyI agree, if we all exercised, we could eat more. In fact, I exercise more than most so I can eat more. Saying that, we are all not built the same. Some people hold on to weight easier than others no matter what they do and others can eat whatever they want & not have to worry. I eat more than most women (no 1200-1500 calories per day for me!) & especially women at my age (51) but even as hard as I work out .. and I do work out VERY intensely, I still have to watch the types of food I put in my mouth and at my age, how much. Although all bodies change as we get older, women have hormones that change with time & really effect how we have to deal with our food and body. I never call what I do a diet. My food program is just the way I eat & it is something that I can live with long term and allows me room for treats and such. As hard as I exercise, I could not eat anything I wanted to & not gain weight. Check out my picture (NOT TOUCHED UP!) at my blog site if you want to see how hard works pays off even for an older fart like me!
ReplyI agree, too. I'm very active and I work out a lot, so I don't really have to watch what I eat TOO much. But I don't just eat random junk, either. I get plenty of calories, but I get them from unprocessed foods for the most part. I could never be a couch potato that subsists on 1200-1500 calories a day.
ReplyCouch potatoes eating 12-1500 calories in a day?
ReplyI guess I should have specified...when I say "couch potatoes", I don't mean beer-guzzling, Doritos-eating people like my husband. I mean some of the twiggies I work with that eat a piece of turkey and a celery stick for lunch and smoke a cigarette for breakfast and don't work out AT ALL. Those are the kinds of couch potatoes that eat 1200-1500 calories a day.
ReplyMuch easier to consume food than it is to burn it.
Diet is always necessary.
I'm extremely active.
Exercise doesn't always show on your body--- diet is like 90% of how your body looks.
ReplyWell, I know that MY diet is for life. I don't really follow a low carb plan per se, but I don't eat many refined carbs. I get most of my carbs from fruits and vegetables and whole grains...I don't really eat bread or white rice or sugar. I also am very active, so I don't really worry too much about how many calories I eat...I probably eat 2500 calories a day, but I get them primarily in the form of nuts, fruits, vegetables, lean protein, brown rice, whole grains, and the occasional vodka tonic. I also indulge in a treat every now and again. I follow the 90/10 rule...I eat 90% healthy and 10% crap. That way, I never really feel deprived and I never feel like going back to my old habits.
ReplyGreat stuff.. I agree. Me too... I eat healthy 85-90% & treat myself to my fav cookies or something like that. I do eat bread but I have found some really great whole grain breads & even wheatless or quinoa breads that have good fiber & protein. I try to stay away from white breads & white flour & minimize added sugars as much as possible. Like Spectra, this allows me not to feel deprived.
Replysaturated fat is good - the more the better - what bad is sugar and dairy...
ReplyDairy is bad? I drink 1/2 a gallon of milk a day and a cup of cottage cheese a day.
There is nothing bad about Dairy.
ReplyThe more saturated fat the better? Somebody's been drinking the kool-aid
ReplyI don't think it's Kool-Aid. I'd venture to guess the excess sugar and empty carbs are worse than saturated fat any day. Diabetes is on the rise, don't you get left behind.
ReplyI'd like for someone to provide some citations to medical literature and/or scientific studies if they want to say saturated fat isn't unhealthy, or the earth is flat. Otherwise, I will dismiss them as a conspiracy theorist who doesn't know how to interpret science.
Replyhttp://www.menshealth.com/cda/article.do?site=MensHealth&channel=health&category=heart.disease&conitem=a03ddd2eaab85110VgnVCM10000013281eac____&page=6
What if Bad Fat is Actually Good for You?
Interesting article
ReplyI think those are great tips! When looking back on my own weight loss I followed those tips without even realizing it. Eating Subway Sandwiches is still a part of my diet today and while losing weight I kept my calorie count at about 1500 a day. If you want to know more about my story and find out what I'm up to these days come on visit my blog at www.jared245.com. I would love to hear your comments!
ReplyIt's funny that everyone has a different definition of diet. The word diet actually comes from latin and means "way of life".
This is what I try to emphasize to my personal training clients. Diet doesn't mean restriction. I agree that severely limiting diets are hard to impossible to stick with, but the truth is everyone is on a diet.
ReplyNice information.i am very health conscious.. i follow my regular diet pattern ..and this is very helpful for my healthy life.... Thank you
ReplyGreat points about the sustainability of one's diet. People can decide how to accomplish that but so long as a person is getting proper nutrition for their body, I am not as concerned by which "diet" they are following - only that it approximates a way of eating they can stick with (just increase the intake at the end of the losing phase).
Otherwise people will run into the situation of seemingly changing to a "new" diet to maintain their hard-earned progress and hopefully that will be successful.
ReplyI don't think the article is bashing low-carb diets, I think the point is that if you are the kind of person who has a poor diet, it makes much more sense for you to take small, easily sustainable steps instead of undergo a huge revolution in your lifestye such as cutting out carbs to an extreme degree.
Even if low carb eating is healthier, taking small steps will still make a huge difference to your health, without placing you on a plan that you're likely to give up on.
I would like to try a low carb diet, but I'm trying to put on muscle, and eating 3000 calories plus per day from only protein and good fats gets really expensive! So I just stick to whole grains etc.
ReplyI'm on a low carb program, eating less than 20 net carbs each day, doing split routines in the weight room, averaging less than 2300 calories per day. I've got more energy and it's not that expensive. It's worth looking into.
ReplyFor me, I was a natural bodybuilder in my late 30's & the super low carb towards contest time made me extremely tired, no energy & my skin looked awful. I am not necessarily in agreement that low carb is healthier although every body works different. I think we all have to find a way to get all our vitamins, minerals & nutrients and work with a program that we will stick with for life. Veggies & whole grains are important along with protein & healthy fats. I am more a 40-30-30 person but mix it up as well meaning I may have more protein/calories on certain days like weight lifting days or hard core exercise days and less calories on non workout days. It may be days that I go 40-35-25 or even 40-40-20. I agree with Cavemen about taking small attainable & sustainable steps. What works for one does not necessarily work for another. Find what works for you & what you can live with long term.
ReplyI don't know enough about these two products to comment on them but I am curious the cost after the free trial. As for the Acai berry, I have read lots of great things about it being a super food but there are a lot of knock offs & to get the full benefit, you need to get "the real thing". Also, there are many other great "superfoods" like wild bluberries & more that you can eat & may save you money too. I read an article stating how costly the true forms of the Acai berry are... As for your colon, if you eat a wide variety of fruit & veggies, good protein & healthy fats, your body will cleanse itself. I am very happy for your success & if this is what works for you than that is great. For me, I rather eat real foods and exercise (which has very important aspects for your heart & bones). Something seems off to me.... but it does seem to work for you. Are you exercising & eating good foods too? I would be curious about that.
Replyi am at home all day iused to be 9st i amnow 17st 10 lbs i have put on a lot of weight
ReplyMy problem isn't so much the content of my diet, but overeating. When I can eat moderate quantities for more then 3-4 months at a time then I'll be on my way. Lack of willpower.
ReplyThose are excellent questions posed in the article. I'm happy to say that I can reply with a huge yes to the last question in the article! I began the Zone diet and lifestyle 15 years ago. It's been very sustainable and enjoyable for me and also for my whole family, not to mention that I've lost 100 pounds and kept it off.
Reply