These Diet Mistakes are Keeping You from Your Goals
Click-bait-y, I know. But so many people are absolutely obsessed with dieting trends - what will make the biggest impact - what has the craziest claims. Growing up, as soon as I was eye-level to a magazine stand in the checkout aisle, it was “Lose 20 Pounds Before such and such Holiday” or “Eat This to Lose the Muffin Top” or “The New Fat Fighter” positioned next to a model in underwear (wtf??) holding a hamburger. I wish I could say the headlines are getting better, but honestly I just prefer going to Trader Joe’s where there aren’t magazines at all.
Ironically the “diet mistakes” you’re making are inspired by those awful magazine covers- you’re still viewing it as a “diet” - meaning at some point you’ll get off it and go back to “normal”. And this is because crash diets aren’t sustainable (groundbreaking, I know, but we still fall for them!). If you’ve ever decided you’re going to do one of these hyper-restrictive diets only to fall off into a huge plate of loaded fries at the end of the week, it’s okay.
Let’s build an approach to nutrition that is about nourishing yourself as a form of self-love, not restricting out of self-loathing or binging in an attempt to comfort yourself. When you give your body what she desperately needs, you’ll feel so much better (i.e. your self image will start to improve and you’ll have fewer things to comfort yourself over). And quite frankly you’ll look better, regardless of if you lose that magic number of pounds you have in mind- you glow different when you’re deeply nourished.
1. All or Nothing Mentality
You cannot force yourself into something that isn’t sustainable. If you’re trying to eat 1200 calories or super low carb, etc etc - your body KNOWS that’s not what she needs. “Crash dieting” is called crash for a reason- it doesn’t work and you’ll feel wrecked at the end.
We need to reframe how we think about the food we eat. Your body, your health, and your nutrition AREN’T trends. So let’s get back to the basics. The diet that’s best for you is the one you can stick to long term. You might not be able to sacrifice your morning coffee or you might hate kale; whatever your non-negotiables are can be incorporated into a nutrition plan.
2. Overfed and Undernourished
On the flipside, you may not be able to stop eating- you’re always hungry no matter what. This doesn’t mean that you need more willpower; it means you need more nutrients. We all know that our modern diet is lopsided- these processed foods are super high in calories, salt, and sugar that light our brains up. And while they’re delicious (and addictive), they don’t actually provide our bodies with the building blocks she needs to function!
Here’s the truth: All calories are not created equal. Incorporating more whole foods into your diet as close to their natural state as possible (i.e. whole potatoes vs potato chips) will not only give your body the vitamins, minerals, fiber, amino acids, and sugars it needs, but eating whole foods will also satiate you.
3. Nutrition By Addition
But how do we adopt a whole foods diet without losing our social life our feeling restricted? Enter “nutrition by addition”, a concept I love because it helps us reframe away from a starvation/restriction mindset and instead approach food as a source of healing and nourishment. Instead of asking “what do I have to cut out?” ask “what can I add in to feel my best?” Eventually, the foods that don’t serve you will get crowded out.
Here’s a simple reframe to get started: “how is this meal helping my brain? my nervous system? my muscles?” Thinking about how foods actually impact our bodies and how we feel throughout the day is powerful. Because yes, the sugary granola bar or fries might be convenient (and is okay as a treat), but what does your body need to support you today? She needs protein for rebuilding, plants for all the micronutrients and fiber, healthy fats for hormones and your brain, and carbs for energy!
4. Be With Your Food, Not Your Phone
I’m so guilty of this- scrolling, blasting music or a podcast, watching a show, any number of distracting things while I’m eating. And it really does make an impact! Not only will you eat too quickly: you probably aren’t chewing enough which makes the rest of your digestive system work harder, you don’t feel your hunger/satiated cues, and you’re not even enjoying what you’re eating!
At the very least, put the phone down and focus on JUST eating for 20-30 minutes. In an ideal world, we’d have every meal with family or friends and enjoy our time since those relationships and connection help our body shift out of fight or flight. This helps us digest better! I know that’s not always realistic, but just do your best.
5. You’re Not Feeding Your Microbiome
Did you know up to 90% of your serotonin (your happy hormone) is created in your gut?! Gut health has become super trendy online, and honestly I’m here for it. The importance of a healthy gut CANNOT be overstated- it’s arguably the root of all disease. Your digestive system is like a rainforest: it’s incredibly diverse and supports a wide variety of “bugs”. These beneficial bacteria help your body metabolize food and create different byproducts your body can use!
Remember in high school biology when we talked about “symbiosis”? This is exactly that. Your gut microbiome depends on you and your health and happiness is largely impacted by it (so let’s feed it!). Add in good sources of pre- and pro-biotics like yogurts, fermented veggies, and basically any and all plants.
If your goal is to drop 20 pounds in a week, I’m sorry to disappoint. But if your goal is sustainable weight loss, feeling strong and vibrant, having energy, and glowing from inside out- these guidelines are a GREAT foundation to adjust your nutrition.
You got this!
