STOP THE INSANITY
As long as I have been alive, there have been different weight loss trends that had their 15 minutes (or more) of fame. Back in the 80s, it was “fat-free” everything, Richard Simmons, Susan “Stop the Insanity” Powter and Jane Fonda. (Hats off to that amazing cast of characters!) In the 90s, it was Weight Watchers, Slim Fast, Tai Bo and the Atkins diet. In the 2000s we saw the South Beach diet, spin classes, Metabolife, and more of the Atkins diet. The 10s saw the introduction of Peloton, the Keto diet and social media fitness influencers. And here we are, at the start of the 20s…I am almost afraid to guess at what trendy wellness plans are coming our way.
There is SO much wrong with following the trends. The 80s idea that “fat-free” food was the answer was proven very wrong, as the fat in those foods was typically replaced with more sugar. It is no coincidence that there has been an uptick in diabetes and weight gain since the 80s, especially among baby boomers who fell hard for the trend. (I still cannot get my parents to eat fat; they literally consider it poison.) As an aside, the brain is composed of 60% fat, and fatty acids are essential to keeping it healthy, something for aging boomers to consider. But I digress.
The Atkins diet also proved to be a passing fad, although it initially appeared to be a miracle weight-loss solution for some. I know people personally who lost a lot of weight, only to regain it and then some after going off the diet. (Since Atkins reduced or eliminated nearly all fruits, vegetables and grains, it was not sustainable.) Keto falls along the same lines as the Atkins diet, tapping into ketosis to kickstart weight loss. But many Keto devotees eat lots of fatty meat and dairy and no fruits or vegetables, which some refer to as “Dirty Keto.”
Here is the thing: we are all different. No trendy diet is going to be the answer for everyone. Working in a functional medicine practice, I can attest that genetics, overall physical health and lifestyle choices add up to big differences in health. We had a patient who appeared young and healthy; her bloodwork indicated impending diabetes and heart disease, making her very high-risk. Would she be a good candidate for a trendy diet? Probably not. We had another patient with blood sugar issues who wanted to do a juice cleanse…another risky venture. Common sense goes a lot farther in long-term good health than a quick weight loss scheme.
Here are some tips for long-term health (and possibly weight loss):
Watch your blood sugar. This means no sweet, high-carbohydrate breakfasts such as waffles, pancakes, toast, bagels, cereal, etc. Start with something like turkey sausage and almond-flour bread, or avocado toast with bacon, or an egg-vegetable omelet. And have snacks with protein and fat to sustain you, such as nuts, as opposed to pretzels or crackers. This will help with energy crashes, mood swings and binge eating.
Eat the rainbow. This is a functional medicine mantra, along the lines of “food is medicine.” Different phytonutrients are found in fruits and vegetables, and the more color in your diet, the better.
If you focus on putting good food in your body, you won’t feel deprived. Instead of thinking, “I can’t have cereal,” instead say “I could use some potassium and omegas, so maybe I’ll have a banana and walnuts.” And that will fill you up while also providing your body with fuel and nutrients.
Don’t completely deprive yourself. We all need to throw ourselves a bone once in a while. Need some chocolate? Instead of a cupcake, have a piece of dark chocolate or a chocolate-covered strawberry. Need something crunchy and salty? I love Laiki black rice crackers, or Simple Mills almond crackers.
Fill up. High-volume foods can make you feel more satisfied and less likely to binge. Try soups and salads.
Remember that “healthy” does not mean you can eat as much as you want. A one oz. serving of almonds (about 23) has 162 calories. Nuts and nut butters in particular can add up quickly. Eat them in moderation.
You should also check with a doctor to make sure your weight issues are not caused by something such as food allergies or intolerances, insulin resistance, thyroid issues or toxins. Addressing underlying issues can make a huge difference in looking and feeling healthy. And looking at your genes, such as the carbohydrate sensitivity gene and the COMT (snacking) gene may help you determine where you need to be vigilant. (PureGenomics can help with this.) And you should see your doctor, nutritionist, or health coach to decide what eating plan works best for your body and lifestyle.
