If you're struggling to keep your New Year's resolutions, especially when it comes to food and diet, you're not alone. A A 2020 study reported that less than half of people who set avoidance-related goals (eliminate sugar, cut carbs, etc.) are successful. It doesn't help that there are so many diets out there myths circulating on social networkswhich can cause misinformation, unwanted results and disordered eating.
Instead of trying a viral diet trend that is almost certainly doomed to fail, why not listen to people who know their stuff? To find out what diet mistakes nutritionists are tired of seeing, we spoke to them to learn more about what you should be doing instead.
1. Fear of carbohydrates
Registered Dietitian Amy Davis says that carbs are often made out to be the enemy. She points to the keto and carnivore diets as just some of the plans that focus on cutting carbs. Davis says the fear of carbs is a mistake, however, explaining, “We need carbs!
Rather than ditching carbs as a diet plan, Davis says people can “opt for high fiber, whole food carbohydrates”.
Francesca Alfanocertified dietitian-nutritionist, agrees. She adds: “Complex carbohydrates like sweet potatoes, quinoa and whole grains provide the energy and nutrients your body needs – especially fiber and B vitamins. They are essential when focusing on your health, especially for women.”
If you need more reason to stop fearing carbs, consider what The Mayo Clinic has something to say. The health giant notes that low-carb diets can result in short-term weight loss, but that after about 12-24 months, the results may not last. The medical center also notes that while refined carbohydrates such as table sugar can raise blood sugar, the more complex carbohydrates found in vegetables and beans probably won't.
2. Eliminating all sweets
You don't have to skip every sweet treat to maintain a healthy diet. Davis says, “It's well documented that too much added sugar has negative health effects, but all-or-nothing thinking usually backfires.” Not only are avoidance-based goals harder to maintain, but sugar withdrawal can initially go a long way. to lead to binge eating behavior.
On American Heart Association recommends that men consume no more than 36 grams of sugar per day, while women consume no more than 25 grams per day. For reference, a slice of Junior's famous cheesecake in New York is estimated to have 22g of sugar per portion. While it would be wise to avoid a rich dessert with every dinner, you don't have to feel guilty about the occasional treat.
Davis also points out that you can find “unrefined, natural sweeteners that will satisfy your sweet tooth.” She recommends Medjool dates because “they also offer a sweet, caramel flavor and nutrients like fiber, magnesium and potassium.” If you bake at home, you can also try to replace the traditional ones refined sugar with alternatives such as turbinado or muscovado sugar.
3. Becoming obsessed with intermittent fasting
Intermittent fasting is a style of eating that involves cycling through periods of eating and fasting. On The Cleveland Clinic says that this way of eating can have several benefits. It can reduce inflammation, improve blood sugar and improve sleep quality. That being said, there are reasons to be cautious before embarking on this type of regimen.
The Cleveland Clinic says some of the potential side effects of intermittent fasting include irritability, low energy and sensitivity to temperature.
Alfano also cautions, “Intermittent fasting is everywhere right now, but it's not always the best option—especially for women trying to get pregnant or balance their hormones.” She says skipping meals for long periods of time can “raise stress hormones like cortisol, disrupt ovulation and disrupt your menstrual cycles.”
If you use intermittent fasting as a weight loss toolAlfano recommends focusing on getting balanced meals and prioritizing both sleep and stress management. Do not fast longer than your doctor recommends. If you start to feel tired or stressed, this type of eating may not be for you. In this case, Alfano recommends “trying to eat regular, balanced meals to keep your blood sugar stable and help your hormones stay on track.”
4. Relying on protein shakes and supplements
Many protein shakes are advertised as meal replacements. While recovery shakes can help you get a much-needed energy boost after a workout, they're not as helpful when it comes to getting your vitamins and minerals.
Alfano notes, “Protein shakes can be helpful, but overuse can mean you're missing out on real, nutrient-dense foods.” Unless you read every label carefully, there are probably ingredients lurking in your protein shakes that you're not aware of. According to Alfano, “Many store-bought shakes are loaded with artificial sweeteners and fillers that can upset your gut or disrupt your hormones.”
It is also worth noting that FDA does not analyze or test the contents of supplements before they go on the market. As a result, determining the true effectiveness of everything from supplemental vitamin pills to protein powders and shaking can be a challenge.
A better approach? Alfano says he recommends people “focus on whole-food protein sources like eggs, lentils, nuts, seeds, and high-quality meat or fish to get what your body really needs.” Eating foods in their whole form allows your body to maximize nutrient absorption. “
5. Sticking to a super strict diet plan
According to Davis, any inflexible diet is unlikely to produce long-term results. She explains, “While strict diets can give you short-term results, they're usually not sustainable in the long term and lead to weight gain and negatively impact your relationship with food.”
If your diet plan is too strict, it can even be classified as disordered. The National Eating Disorders Association (NEDA) describes disordered eating as “a spectrum of problematic eating behaviors and distorted attitudes toward food, weight, shape, and appearance.” NEDA says behaviors indicative of disordered eating may include dieting, skipping meals, fasting, restricting food intake, or eliminating certain foods or food groups.
Instead of sticking to a strict idea of what you can and can't eat, Davis advises, “Focus on creating healthy, sustainable habits, such as eating 4-5 servings of fruits and vegetables a day, getting regular exercise that you enjoy, and get enough protein in your meals.”
Ultimately
Time and time again, the experts we spoke with said the best way to eat better is to focus on simple habits like eating more whole foods. Be careful with any over-the-counter product that promises miraculous results. And don't be so concerned about what qualifies as “good” or “bad” food that you lose sight of maintaining a balanced diet. Any all-or-nothing diet is unlikely to be sustainable or help you achieve long-term results. When in doubt, always consult your healthcare provider about making the right changes to your diet.