Does Restrictive Eating Really Work?
I recently spent a month in the mountains, where my family and I hiked and walked daily, stuck mostly to home cooked meals, and maintained pretty good eating habits overall. But still, compared to home life it wasn’t quite what I was used to. More bread, more chocolate, more evening snacking, etc. Enough to feel like I wanted to commit to a good reset when I got home. “I’m giving up gluten when I’m back!” I announced confidently, for about 15 seconds. Until I realized I didn’t want to give up my sprouted whole grain toast in the morning, so I immediately started doubting my short lived commitment.
But it got me thinking, why did I feel the need to be so extreme about sacrificing a food completely? Even as a registered Health and Nutrition Counselor, I got momentarily sucked into the toxicity of the diet culture, which normalizes extreme measures to look a certain way. Everywhere you look, there are misleading ads that promise you can “lose 10 pounds in 10 days”, or “get abs in one month”, or “drop 2 dress sizes in 2 weeks”, followed by an array of plans, pills, and powders to purchase that will thin out your wallet, not your waistline.
The problem with taking such extreme measures to achieve your goals is simple: it is not sustainable. When it comes to weight loss, only 5% of people will actually keep the weight off, and many gain it all back and then some. But what’s even more concerning are the side effects like a slowed metabolism, a loss of muscle tissue and bone density, psychological damage, and an increased risk of other health issues.
So why do we continue to take an “all or nothing” approach to dieting? Maybe it’s a sense of control, a desire to be “perfect”, or a need for quick results. But this black and white thinking is ineffective and short-term. If you’ve ever thought to yourself, “I’ve already ruined the day with one “bad” choice, so F**K it, I’ll start again Monday”, or “why hasn’t the scale budged in a few days, I’ve been so good!?”, or “I feel guilty for my choices, I better skip some meals and ‘punish’ myself with a workout to make up for it”, then it sounds like you’re stuck in a crash diet mentality. Consider the following solutions to help you think bigger picture.
- 1Start simple.
Gradual habit change is far more effective than trying to master everything at once. Take a look at some of the foundational pillars of nutrition: are you drinking 2-3L of water every day? Are you getting 7-10 servings of fruits and veggies every single day? Are you limiting restaurants and fast food to about once a week? Are you getting protein with every meal? Are you minimizing processed foods that are high in sugar, salt, and saturated fat?Try picking one or two of these basic areas to focus on. You’ll have a far more likely chance of success when you don’t overwhelm yourself with too many extreme or complicated commitments. Consistency is key.
- 2Jump back on the horse as soon as possible.
Failure is an inevitable part of the process. There will be situations and challenges that cause you to slip along the way, and that’s okay. It’s about progress, not perfection. But instead of throwing all your efforts out the window because you momentarily fell off the wagon, jump right back on and pick up where you left off. The mentality of “I messed up today, so I’ll just restart next week” is a slippery slope that will certainly hinder your results. So if you had too many treats on Saturday, don’t wait until Monday to resume your healthy choices – start Sunday. - 3Avoid black and white thinking when it comes to food.
Thinking in black and white is what causes people to swing back and forth between two extremes. Some examples might include “this one cookie is bad and will make me fat”, or “if I’m not perfect, I’m a failure”. But it’s important to realize that there is so much grey area when it comes to nutrition. It’s entirely possible to have a piece of cake or some chips and stay the course. Adopting an 80/20 rule (80% nutritious choices, 20% treats) is often a good strategy to promote a balanced, realistic way of eating. Personally, I love chocolate and I eat it almost every day. And it’s never gotten in the way of my progress because I am mindful of my portion size, I balance it with other highly nutritious options, and I know I don’t have to be perfect to make progress. - 4Think big picture.
Results don’t happen overnight, period. Just like one food, one meal, or even one day or treating yourself won’t make a big difference in the grand scheme of things. Instead of putting so much pressure on yourself to see “quick” results, think about the habits you’re trying to permanently build. Is this a lifestyle you can imagine living with for the rest of your life? Do you actually enjoy the foods you’re eating? Are you in a good place mentally and emotionally from your choices?When it comes to healthier habits, it’s a marathon, not a sprint. Getting wrapped up with why the scale fluctuates day to day, why you can’t see visible changes within a few weeks, or why you feel like this effort is for “nothing” after only a month is a slippery slope. When it comes to short term goals, non-scale victories are a great way to measure your progress. How has your energy, sleep, stress levels, or mood improved? And as far as long term goals like weight loss, give it time and celebrate the half a pound you lost in a week, because that is a big deal.
- 5Seek out your information from an accredited professional you can trust.
Beware of the social media influencers or unaccredited “Coaches” who are pushing products and services that don’t have your best interest at heart. Some red flags to watch for include those who promise quick results (i.e.: lose 20 pounds in a month) or make you buy products that go along with their program (shakes, pills, etc.).These options generally include a highly restrictive diet followed by disappointing results. A great Coach will have relevant education and experience (don’t be afraid to ask for credentials), should provide you a customized program (not an automated, cookie cutter plan – one size does NOT fit all), and offer holistic health solutions that align with sustainable habit change.
When I got back from my trip, I decided to limit my gluten intake, not give it up forever. I cut back on wheat products, but left room to have my sprouted whole grain toast for breakfast, enjoy the naan bread with the Indian food we ordered for a family treat meal, and not feel bad when my sister offered me soup for lunch that had tortellini in it.
What stood out about this approach more than anything was the mental and emotional benefits. I was not hangry or deprived. I did not feel guilty, ashamed, overwhelmed, or frustrated. Instead I felt balanced, energized, and empowered. It helped me stay consistent, enjoy life, and reaffirm I have the ability to “have my bread and eat it too”…and so can you!
Does Restrictive Eating Really Work?
I recently spent a month in the mountains, where my family and I hiked and walked daily, stuck mostly to home cooked meals, and maintained pretty good eating habits overall. But still, compared to home life it wasn’t quite what I was used to. More bread, more chocolate, more evening snacking, etc. Enough to feel like I wanted to commit to a good reset when I got home. “I’m giving up gluten when I’m back!” I announced confidently, for about 15 seconds. Until I realized I didn’t want to give up my sprouted whole grain toast in the morning, so I immediately started doubting my short lived commitment.
But it got me thinking, why did I feel the need to be so extreme about sacrificing a food completely? Even as a registered Health and Nutrition Counselor, I got momentarily sucked into the toxicity of the diet culture, which normalizes extreme measures to look a certain way. Everywhere you look, there are misleading ads that promise you can “lose 10 pounds in 10 days”, or “get abs in one month”, or “drop 2 dress sizes in 2 weeks”, followed by an array of plans, pills, and powders to purchase that will thin out your wallet, not your waistline.
The problem with taking such extreme measures to achieve your goals is simple: it is not sustainable. When it comes to weight loss, only 5% of people will actually keep the weight off, and many gain it all back and then some. But what’s even more concerning are the side effects like a slowed metabolism, a loss of muscle tissue and bone density, psychological damage, and an increased risk of other health issues.
So why do we continue to take an “all or nothing” approach to dieting? Maybe it’s a sense of control, a desire to be “perfect”, or a need for quick results. But this black and white thinking is ineffective and short-term. If you’ve ever thought to yourself, “I’ve already ruined the day with one “bad” choice, so F**K it, I’ll start again Monday”, or “why hasn’t the scale budged in a few days, I’ve been so good!?”, or “I feel guilty for my choices, I better skip some meals and ‘punish’ myself with a workout to make up for it”, then it sounds like you’re stuck in a crash diet mentality. Consider the following solutions to help you think bigger picture.
- 1Start simple.
Gradual habit change is far more effective than trying to master everything at once. Take a look at some of the foundational pillars of nutrition: are you drinking 2-3L of water every day? Are you getting 7-10 servings of fruits and veggies every single day? Are you limiting restaurants and fast food to about once a week? Are you getting protein with every meal? Are you minimizing processed foods that are high in sugar, salt, and saturated fat?Try picking one or two of these basic areas to focus on. You’ll have a far more likely chance of success when you don’t overwhelm yourself with too many extreme or complicated commitments. Consistency is key.
- 2Jump back on the horse as soon as possible.
Failure is an inevitable part of the process. There will be situations and challenges that cause you to slip along the way, and that’s okay. It’s about progress, not perfection. But instead of throwing all your efforts out the window because you momentarily fell off the wagon, jump right back on and pick up where you left off. The mentality of “I messed up today, so I’ll just restart next week” is a slippery slope that will certainly hinder your results. So if you had too many treats on Saturday, don’t wait until Monday to resume your healthy choices – start Sunday. - 3Avoid black and white thinking when it comes to food.
Thinking in black and white is what causes people to swing back and forth between two extremes. Some examples might include “this one cookie is bad and will make me fat”, or “if I’m not perfect, I’m a failure”. But it’s important to realize that there is so much grey area when it comes to nutrition. It’s entirely possible to have a piece of cake or some chips and stay the course. Adopting an 80/20 rule (80% nutritious choices, 20% treats) is often a good strategy to promote a balanced, realistic way of eating. Personally, I love chocolate and I eat it almost every day. And it’s never gotten in the way of my progress because I am mindful of my portion size, I balance it with other highly nutritious options, and I know I don’t have to be perfect to make progress. - 4Think big picture.
Results don’t happen overnight, period. Just like one food, one meal, or even one day or treating yourself won’t make a big difference in the grand scheme of things. Instead of putting so much pressure on yourself to see “quick” results, think about the habits you’re trying to permanently build. Is this a lifestyle you can imagine living with for the rest of your life? Do you actually enjoy the foods you’re eating? Are you in a good place mentally and emotionally from your choices?When it comes to healthier habits, it’s a marathon, not a sprint. Getting wrapped up with why the scale fluctuates day to day, why you can’t see visible changes within a few weeks, or why you feel like this effort is for “nothing” after only a month is a slippery slope. When it comes to short term goals, non-scale victories are a great way to measure your progress. How has your energy, sleep, stress levels, or mood improved? And as far as long term goals like weight loss, give it time and celebrate the half a pound you lost in a week, because that is a big deal.
- 5Seek out your information from an accredited professional you can trust.
Beware of the social media influencers or unaccredited “Coaches” who are pushing products and services that don’t have your best interest at heart. Some red flags to watch for include those who promise quick results (i.e.: lose 20 pounds in a month) or make you buy products that go along with their program (shakes, pills, etc.).These options generally include a highly restrictive diet followed by disappointing results. A great Coach will have relevant education and experience (don’t be afraid to ask for credentials), should provide you a customized program (not an automated, cookie cutter plan – one size does NOT fit all), and offer holistic health solutions that align with sustainable habit change.
When I got back from my trip, I decided to limit my gluten intake, not give it up forever. I cut back on wheat products, but left room to have my sprouted whole grain toast for breakfast, enjoy the naan bread with the Indian food we ordered for a family treat meal, and not feel bad when my sister offered me soup for lunch that had tortellini in it.
What stood out about this approach more than anything was the mental and emotional benefits. I was not hangry or deprived. I did not feel guilty, ashamed, overwhelmed, or frustrated. Instead I felt balanced, energized, and empowered. It helped me stay consistent, enjoy life, and reaffirm I have the ability to “have my bread and eat it too”…and so can you!
