If not a diet, then what?
First we need to define what is meant by a diet. The definition of a diet is the typical foods a person habitually eats. However, the more accepted and widespread definition of a diet is:
The amount and types of food we eat to lose weight
It is the latter definition that I am referring to in this post. As much as I wish that definition didn’t exist, I believe the only way we can combat it is to speak to it.
Weight loss is glorified and glamorised within society. We judge and are judged on our body size which perpetuates a skinny desire, whatever that takes. This is what is known as diet culture. This is something I vehemently disagree with, and do not wish to engage in - the premise that we need to lose weight to look better, achieve more or hold a higher societal value. I wholeheartedly do not agree with that. I think that regardless of a person’s size, their value and worth does not change - but I also recognise that weight loss goals can have multiple purposes such as to feel more comfortable, improve health markers, improve physical ability etc. So it is important to evaluate WHY you want to lose weight before commencing the journey.
So a diet stemming from diet culture - what does it typically look like?
Shakes or meal replacements
Restriction a food group (looking at you carbs)
Eating clean
Avoiding social occasions
Limiting or avoiding takeaway
No sugar
An all in approach
Time frame e.g. 12 week challenge
We’ve all been there. They typically start on Monday’s (and regularly fall apart of the weekends). The main distinguishing factor is that the goal is weight loss - lose weight and the diet has been successful, if you don’t lose weight you’ve either failed or ‘fallen off track’.
You’ve probably all heard the quote ’90% of diets fail’ - that’s actually not true. Most diets work, and work well when adhered to. Most diets result in weight loss of some description.
What doesn’t work with diets? The weight does not stay off. The weight rebounds, and typically more is gained after a diet. This is because they are typically unsustainable - for example cutting carbs, sure you drop weight - but what happens when you start eating them again? The weight comes back.
Diets all work on the same premise - Calorie Deficit. Whether you eat low carb, low fat, have shakes, limit takeaway etc, it is all reducing your food intake. Some dangerously so, but that’s a discussion for another blog.
To lose weight, you need to consume less energy than your expend. This is called a calorie deficit. The thing about a calorie deficit is that it can be achieved eating ANYTHING. You could eat sugar all day and be in a calorie deficit. I mean you would feel shit, but you could do it.
Think of it like a budget. Your body is your bank account. Your income is the food you eat and your expenditure is the energy your body burns. Your body burns energy at rest, majority of your energy burnt is burnt without additional exercise - just keeping you alive! You need food to live!
There is complicated mathematical formulas that can work out exactly the amount of calories you need to function per day, and how many you need to eat to lose weight - which can be incredibly educative and helpful, but need to be done with the guidance of a professional (helloooo I’m here!)
But there are some simple steps to get started,
Are you currently gaining weight? - then your income is more than your expenditure
Are you currently losing weight? - then your income is less then your expenditure
Is your weight currently stable? - then your income is the same as your expenditure
Once you work out where are you at currently, then you can go from there. Some strategies that I use with my clients include:
Mindful / Intuitive eating - tuning back into your bodies natural hunger cues. This often takes some work to achieve as we are so used to ignoring our bodies signals.
Plate Method - this is a way to visualise serving sizes on your plate
Food tracking - this is extremely effective, and a great educational method, but needs to be done with guidance and support
Serving size suggestions - I will recommend serving size suggestions for some clients to use as they build their own meals.
Introduction of moderate exercise - this will support your expenditure and is incredibly beneficial health wise.
Some methods I won’t use however, include:
Meal plans - I do not believe these work. It’s like the saying ‘Give a man a fish and feed him for a day, teach a man to fish and feed him for life’. A meal plan will tell you what to eat for a perfect week, but generally are not adaptable across circumstances and are difficult to incorporate into family life. I just simply do not see them as sustainable.
Restriction - I do not (and neither does science) believe in eliminating food groups, whether that be carbs, dairy, gluten, sugar etc. Unless there is a diagnosed intolerance (which I would have of course explored if there was symptoms).
Set weight goals or time frames - there is no timeframe that can be put on healthy habits and lifestyle which is the overall aim to support weight loss. So losing 10kg in 2 months is not a goal I would work with you on. To feel more energetic, to be able to get off the lounge easily, to be able to eat all foods without guilt, to experience less food related symptoms e.g. bloating, pain etc - these are goals I will support you with with passion and the side effect of achieving these goals may be weight loss.
So there we have it that is the quantity part of a diet. But the other aspect of your diet is the quality - which is coming in my next blog post. Keep an eye out.
If you think this will help someone, make sure you share it. The more we get these messages out, the more steps we take to combat diet culture!
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