This and That Diet

I get a lot of questions from friends and acquaintances asking me to give my opinion on this diet and that diet.  I don't mind.  It makes for interesting conversation and they often tell me about fads that I haven't yet heard of...making me look smart later when someone else asks and I can say, "oh, yeah...that."

Here are a few thoughts to consider about diets:

• If your goal is simply weight loss, almost any diet can work...at least for a while.  Since virtually all diets involve calorie restriction in some form or fashion, you will lose weight on almost every diet.
• Few diets are dangerous, per se.  As long as the calories aren't TOO restricted (not <1200/day) and it doesn't involve something like colonics (which can lead to intestinal perforation) or long-term fasting (which can cause electrolyte imbalances, among other things), most diets aren't unsafe.
• There's someone who will sell you whatever diet you are willing to pay for and someone who will swear that it works for them.

With this in mind, when I meet someone and they want to try this diet or that, I usually don't try to talk them out of it. That's not my job.  My job is to support my clients in whatever way they determine is best to reach their goals.  I will always share my suggestions and my input without reservation (after all they are paying for my expertise), but I will also help them find a way to work within whatever framework they've adopted - even if I don't agree with it - again, as long as it's not unsafe.

So, what is an optimal diet in my opinion?  Here goes:

• It's not a diet.  It's a lifestyle.  Health isn't dependent on nutrition alone.  A healthy lifestyle comes from specific habits that support physical, emotional and spiritual health.  Separating eating from other healthy habits is not optimal and does not lead to success long-term.
• It focuses on what it includes (not what is forbidden):

• Mostly whole, minimally processed foods that are full of fiber, water, vitamins and minerals, and sometimes good for you bacteria
• Lots of fruits and vegetables and variety (read: color) among them
• Whole, unrefined grains - preferentially intact as often as possible (rather than ground into flour)
• Healthy beverages including plenty of fresh water, modest amounts of tea and/or coffee and a small amount of wine or alcohol of your choices, if desired
• Beans, legumes, and peas
• Cultured foods like yogurt and kefir
• Good fats from foods like avocado, olive oil, nuts and seeds, and dark chocolate
• Unprocessed (or minimally processed) high quality protein that is used to support the other foods, not as the "main attraction"
• A mindful approach to food must be part of an optimal diet.  That means, thinking in advance about what you will eat, when, where and with whom.  Paying attention.  Planning meals, shopping and choosing foods thoughtfully, eating regularly throughout the day, and sharing food with others.  Mindfulness is not waiting until you're famished and diving into the drive through.  It is not skipping meals.  It is not eating in front of the TV, computer screen, iPad, etc.  It IS eating with thanksgiving - gratitude makes every bite taste better.

It may not sound sexy, but trust me - it's sensational.  With so many fad diets out there, you can take your pick.  I'm going to stick with this here optimal diet.  A similar approach is found in the Harvard Healthy Eating Plate - check it out.  Be healthy!

Do you eat for any other reason?

I was reviewing a client history form recently and came across this question of her - do you eat for any other reason [than to nourish your body]?  I think we all do.  I do. My guess is that you do too. 

The truth is that food and drink are part of our lives in many different ways.  Coffee as a morning ritual; birthday and wedding cakes; champagne to toast the new year; lamb at Easter; and potato latkes for Hanukkah. These are just some of the well-recognized ways that food is part of our lives.

You may have your own food rituals or habits.  Usually the center around other people and social events. As we approach the holiday season, there'll be lots of these.

There's nothing wrong with having these rituals or using food for more than just fuel.  One reason dieting can be stressful and one reason they fail is that a dieter may feel a sense of loss or over-restriction.  If an (non-medically necessary) eating plan makes it hard to participate in celebrations with your friends and family, it's unlikely to last. 

Source

The truth is that you can enjoy your favorite foods AND adopt a healthy lifestyle (see my Thanksgiving tips. The secret is moderation - a small serving will do - and balance - 80% super nutritious foods and up to 20% indulgence. A registered dietitian can help you create a plan and provide the support and (gasp!) accountability that you may need to learn to successfully navigate these food-filled events. 

Celebrate the season.  Enjoy a small cup of eggnog, slice of pecan pie, or gravy on your turkey.  Don't go overboard.  And don't feel guilty.  Be healthy!