“DIET”…It’s a bad word

woman measuring her waist
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How many of you have gone on a diet?  To be honest, who hasn’t?  In the past, I have definitely tried different fad diets. When I was a young teenager, I told myself I would only eat fruit to lose weight. As I got older, I thought restricting my calorie intake through skipping meals, only eating almonds and carrot sticks for lunch, and exercising all the time would make me lose weight.   Do you want to know what the outcome of all these “diets” were?  I lost weight! But, as soon as I lost the weight and started eating real foods again, I gained it all back. You see, the problem was not that I was eating ‘bad foods’–it was that I did not know how to eat.  I did not understand how the body works and why it needs energy.

Let’s look at some popular diets and see what they all have in common.  In general, when people “diet” they are on a special food plan and usually restrict certain food items solely to lose weight.  Diets like Atkins, NutriSystem, and Jenny Craig are specific, planned out meals that are sent to the consumer ready to eat (with minimal preparation involved).  These programs are carefully thought out by their inventors generally based on calories—calories in, calories out.  These programs for sure can help you lose weight, but when we stop purchasing these products, we don’t know how to eat for ourselves. People get in the routine of the prepackaged meal that when it comes down to a free-range way of eating, we don’t know where to begin.

Weight Watchers is one of those diets where you kind of have free range in what you eat as long as you keep up with the points system. This diet does give you ‘free range’ to choose what you want – but what happens when you’re out of points for the day and you’re hungry? You restrict until morning. We can get so preoccupied on that point system to where we become obsessed with food but not in a healthy way. It is a constant battle of “oh this has 10 points, and I am only allotted 23 in one day” or “fruits are free! I can eat as much as I want to”.

Another somewhat recent diet immersion is the keto diet. I scroll through Facebook and Pinterest and see keto recipes and products that made me wonder…are people really putting their bodies in ketosis to lose weight?

Ketosis is a metabolic state characterized by raised levels of ketone bodies in body tissues.  This is usually the result of a diet that is very, very low in carbohydrates.

In my profession, the keto diet is primarily used in children who are diagnosed with epilepsy. The thought behind the keto diet for epilepsy and some other nervous system diseases is to utilize ketone bodies (made from fat) instead of glucose (from carbohydrates) to help reduce seizures. Typically, our bodies utilize glucose to make energy,  but when we restrict glucose (and I mean truly restrict carbohydrate intake), our bodies go into a mode of starvation-ketosis. Scientists are still researching exactly how it can help seizures, but statistics show that the keto diet truly only benefits about 1/3 of people who have epilepsy.

Below is a diagram of what a true keto diet for epilepsy consists of.

photo found at https://medium.com/@beepucsd/sports-performance-altered-by-ketogenic-diet-4d04898b3afe

This diet is majorly fat, little bit of protein, and even less carbohydrates. Though this may benefit someone with a nervous system disease, for the average American, this diet may not be the answer.

Many people on a true keto diet may struggle with constipation because the diet is heavily fats and extremely low in carbohydrates, meaning fiber is difficult to get unless supplemented.

Sources of fiber: fruits, grains, vegetables which brings me to my next point.

10-Important-Tips-for-Digestive-Health
photo found at https://www.medicalindiatourism.com/blog/tips-digestive-health.html

Many of us know what foods contain carbs. Grains and fruits contain about 15 grams of carbohydrate per serving.  In the keto diet, 1 serving of carbs is about all you would be eating daily. However, people generally do not think about vegetables containing carbs. Vegetables contain about 5 grams of carbs per serving.  One half a cup of cooked broccoli contains 5 grams of carbs, but let’s be real…who only eats 1 serving of cooked broccoli?  I know I eat at least 1 full cup which would contain 10 grams of carbs…but that is okay. There are so many other vital nutrients in vegetables (and fruits) that our body truly needs!  Fiber, vitamins, minerals, CARBOHYDRATES.

Carbs are the body’s main source of energy, and when you restrict carbs to lose weight, it can hinder the metabolic process. Take it from me. I have restricted, and I have lost weight, but it was not until I found mindful & intuitive eating that I was finally able to find my body’s natural ‘happy weight’- or set point weight. You see, the more a person restricts, the harder it gets for the body’s metabolism to work the way God intended it to.  The older we get, the slower our metabolism is, especially if we have spent our lifetime restricting vital nutrients.

A GREAT BOOST FOR YOUR METABOLISM
photo found at https://thecalorieninja.com/tag/weight-loss

Many of you may be thinking, “how do I make this lifestyle change when we live in a world that promotes dieting?”

 You see, the reason I hate the word “diet” is because I constantly hear people say “oh, I am starting my diet tomorrow” or “I’m trying to lose weight…I should go on a diet”, but we really shouldn’t be.  One of the most enjoyable parts of life is enjoying what we eat. I hear all the time “eating healthy just isn’t as good as the real stuff”, but the beauty of food is that we can be creative and make it taste good!  Making a lifestyle change instead of going on a fad diet can do a multitude of things for us. This will help our bodies stabilize at the weight it function best and help us develop a healthy relationship with food.

My challenge for you is to not promote any diet but to promote mindful & intuitive eating. By doing so, you’ll say “buh bye” to diet culture, food rules, and weight stigma and finally be at peace with your body, mind and food choices.

Jumpstart your mindful eating journey by downloading my 6 Steps to Mindful Eating guide here – it’s free!

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Follow me on social media!

References:
  1. Ketogenic Diet. Epilepsy Society. https://www.epilepsysociety.org.uk/ketogenic-diet. Published March 1, 2018. Accessed June 13, 2018.
  2. Precision Nutrition (2018). The Ketogenic Diet: Does it live up to the hype? The pros, cons, and the facts about the no-so-new diet craze. [online] Available at https://www.precisionnutrition.com/ketogenic-diet. Accessed June 13, 2018.
  3. Popsci.com. (2018): Consent Form | Popular Science. [online] Available at: https://www.popsci.com/not-in-ketosis. Accessed June 13, 2018.

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