Mastering Mindful Eating For Long Term Health: Why Fad Diets are Not Sustainable
- mavseatwell
- May 4, 2022
- 4 min read
Fad Diets have been around in society since the 6th century BC. Today, they are still prevalent and are marketed heavily on social media, the radio, and even throughout our friend groups. It seems as there is not a way to avoid these diets that consume the world around us. Fad diets are diet plans that are marketed to be the "fastest" or the "best" approach to weight loss. There is often little scientific evidence to support these diets, and they are not sustainable for long term weight loss. Interestingly, some fad diets were originally created and intended for a specific disease state rather than quick weight loss. For example, the ketogenic diet was originally created for those with epilepsy. Some other popular fad diets include the Atkins diet, the raw food diet, Whole 30, intermittent fasting, Weight Watchers and many more.
What all of these diets have in common is restriction. They may restrict calories, certain food groups, or even windows that you can eat. Restriction has never been a sustainable way to focus on weight loss, as it deprives your body of necessary nutrients, which only causes your body to crave them more. Were you ever told that you could not have something you really wanted? When told no, you probably wanted it more, and maybe even went to extreme lengths to get it. The same idea is present when we restrict calories or food groups: we want the “forbidden” foods more because we were told we couldn’t have them. This often causes people to binge on the “forbidden” food, and results in diet "failure" and feelings of guilt and shame.
This is where the cycle begins, and where we get the term “yo-yo dieting”. Now let’s break down what this phrase means. A person follows the fad diet and restricts food groups that provide nutrients necessary for bodily function, such as carbs for example. As an individual restricts these nutrients the body needs to function, this person begins to crave those foods. As a result, this person will then indulge in this craving, and end up with feelings of guilt and shame. They then begin the diet again with naïve hope of quick weight loss. Unfortunately, this is an endless cycle until the person ceases to follow the diet. Typically, when the diet ends, the person quickly regains any weight that they lost.
This is why fad diets are not sustainable. They do not establish a healthy eating pattern for the long term, and when they are stopped the results don’t last. Frequent dieting promotes an unhealthy relationship with food due to restriction. They give a false sense that foods should be viewed as "good" or "bad", when in fact, there is no morality tied to food.
So, how do we avoid falling for fad diets? The answer is mindful eating. Mindful eating is maintaining an in-the-moment awareness of the food and drink you are consuming. It involves observing how the food makes you feel and being aware of the taste, satisfaction, and fullness that you feel. This dietary strategy is not about eating the perfect things or following strict rules, but rather it is focusing your senses on what you are eating to become more attuned to your body. Mindful eating involves listening to your body to provide what it needs.
To practice mindful eating, start by having a pre-portioned amount of the food on a plate. Avoid eating mindlessly from the food package, as this leads to over-indulging without realizing it. As you eat your food slowly and without distraction, pay attention to how your body feels. One great tip is to chew thoroughly and put your fork down in between bites! After you have eaten, it is important to ask yourself if that specific food was satisfying for you and if your body got what it needed. It takes approximately 20 minutes for the brain to recognize when the stomach is full, so allow some time to pass while digesting your food before getting up for seconds.
Mindful eating is a sustainable way of eating as it is based on your body’s cues rather than restriction. It provides your body with the nutrients it needs so that you can be consistently satisfied and fueled. There are many other benefits to mindful eating, such as:
Improved digestion by eating slower
Earlier satiety and great satisfaction when dining based on body cues
A positive relationship with food
An improved understanding of which foods make you feel best physically and mentally
It can be easy to get caught up in diet culture, so I want to challenge you all to take time this week to practice mindful eating. Grab a plate, portion out your meal, sit down and enjoy eating it slowly thinking about how each bite makes you feel. You might discover that you feel fuller faster, have improved digestion, and that you are more satisfied afterwards. Putting mindful eating into practice even just a few meals per week can allow you to become more attuned with your body and learn what foods make you feel your best. Whether you are in the café, at the plaza, or in your dorm, mindful eating practices can always be incorporated into your meals.
Stay healthy, Mavs!
Written by: Heather Bacon, Dietetic Intern
Reviewed by: Carly Richter, RDN, LD
To learn more:
https://source.colostate.edu/the-long-strange-history-of-dieting-fads/
https://www.helpguide.org/articles/diets/mindful-eating.htm
https://dieteticallyspeaking.com/a-brief-history-of-ridiculous-fad-diets/
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