Ditch the Diet Cycle

By Cassie Johnson

Affordable, convenient, healthy meals prepared fresh for your dietary needs.

We make New Year’s resolutions to get healthier which oftentimes include losing weight. On the first day of January, we’re motivated and committed to sticking with them. Unfortunately for many of us, the positive attitude starts to fade by the end of the month. When February rolls around, the new has worn off that New Year’s resolution. Why does that happen? Because we diet.

A diet is not usually successful if you’re working on long-term weight loss. In most cases, diets create a strict, controlled relationship with food. They focus on certain foods while simultaneously steering you away from others. Before you know it, frustration at the scale pushes you over the edge and you quit. Many people go right back to the foods they love and miss. (I see you eating that Snickers bar in the closet!) The moral of the story is crazy restrictions and depriving yourself of your favorite foods will not help you lose weight.

The Bad Parts of a Fad

Fad diets are often promoted as the best and fastest way to lose weight. Fads don’t focus on real-life, maintainable lifestyle changes to help keep the weight off. You may lose 20 pounds in 30 days, but once you stop the diet, the weight comes back. There are so many options, but they all have one thing in common - it’s a temporary solution.

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A popular fad diet is a Ketogenic diet. Keto encourages you to eliminate carbs and fuel your body with fats instead. The goal of getting most of your calories from fat is that your body in turn burns fat. Bacon lovers everywhere may rejoice, but according to the Mayo Clinic, there is very little evidence to prove eating so many fats is effective or safe. Dieticians don’t typically recommend Keto because it heavily restricts nutrient-rich foods like fruits, veggies, and grains which can be a concern for heart health.

Another fad is intermittent fasting, which offers two methods. You eat very few calories on certain days, then eat normally the rest of the week. The second approach involves eating only during certain hours and skipping meals for the rest of the day. Unfortunately, there aren’t many long-term studies to support intermittent fasting. Doctors and dieticians don’t recommend it because skipping meals can cause headaches, dizziness, and dehydration which can be dangerous. Irritability, fatigue, and nausea are common side effects.

We watch the ads on social media, read the testimonials, see the flat bellies, and decide to try it rather than consult our doctor. Some fad diets eliminate foods that carry the necessary nutrients that our bodies need to maintain good overall health. Before making any changes, talk with your doctor for their recommendation on how to safely lose weight. Chances are, their advice will not include a diet.

Lifestyle Changes

Forget the word diet and remember a new one: healthy. Start by eating healthy foods that won’t break your budget. As food prices have skyrocketed (we won’t even talk about the price of protein-rich eggs) it’s important to plan ahead and coordinate your budget with the weekly sales. Bargain meals are just as delicious as overpriced ones.

“Buy the best food you can afford and meal plan with what you have,” Colton Lyles, General Manager and Chef for Paducah Meal Prep told me. “Make an extra effort to meal prep. There are only so many hours in a day, but the benefits of taking an hour or less each week to put a few meals together will help you in the long run. In a time crunch, pick up nutritious pre-made meals to have on hand throughout the week. It’s a great way to avoid the fast-food line.”

Honesty is the Best Policy

Cheat meals or cheat days make us feel guilty. With a lifestyle change, you’re not cheating. If it’s been a while since you indulged in your favorite drink and it happens to be Sonic Happy Hour, get the drink! The occasional pasta dish won’t make you gain 50 pounds. Life is short. Drink the occasional Dr. Pepper and eat the portioned pasta. If you count calories, plug treats into your calorie tracker just like all other foods. Don’t lie to the app!

“Trying new foods is important, as it may take a few times for you to learn to like it,” said Lyles. “Try seasonings such as fresh herbs or different methods of cooking it. Don’t force-feed yourself carrots and kale because they’re good for you. Find an alternative that you do like and stick with it.”

Realistic Results

Instant gratification is our own worst enemy. Give yourself some grace and time - the results are worth waiting for.

“Body types and lifestyles don’t change overnight. Set reasonable goals that are attainable in a time frame that works for you,” Lyles advises.

Making healthy choices is easier than ever thanks to our friends at Google and Pinterest. You can find support groups on social media where members encourage one another and everyone is accountable. Don’t throw in the towel and give up. Making a few lifestyle changes could be the encouragement you need to stick to your health goals. You may be shocked at how much better you feel with a little portion control, exercise, good hydration, and patience. 