“’Die” with a ‘T’.” That is what many of us think when we hear the word “diet”. It is no surprise when we are bombarded with “quick-fix” promises and short-term weight-loss schemes. It is true that “diet” is a four-letter word, but it isn’t that kind of four-letter word. The problem with diets is that most ignore diet.
One does not “go on a diet”. One eats a diet. One’s diet is one’s overall eating habits.
I was quite pleased to see my wife recently refer to her “cut”. This was a sure sign that she had finally changed her outlook on dieting.
There is something painful about saying “I am going on a diet.” It implies: “For the next couple of months, I am going to be miserable, but, when it is over, I will be happy again.” Thinking that “diet” is a weight-loss scheme is a near-guarantee that in six months you will be considering yet another fad weight-loss program.
Diet is lifestyle. One may eat an American diet, a Mediterranean Diet, a Paleo diet, a Keto diet, a Clean diet, a Vegetarian diet, etc. None of these will determine one’s body composition. With regards to weight management, there are really only three diets (I prefer: approaches). One is eucaloric (calories in = calories out; maintaining weight), hypocaloric (calories in < calories out; losing weight), or hypercaloric (calories in > calories out). One’s weight is either stable or it is decreasing or it is increasing. Any diet can be effective in cutting weight, if calories are effectively restricted. Likewise, increase calories and you will gain weight. (I have a fifteen-year-old who is trying to gain weight. I am constantly asking him “What have you eaten?” Which is usually followed with, “Eat more!!”)
When referring to cutting weight, what we should be saying is “cutting fat”. Numbers on a scale are meaningless. Unless they are matched with a meaningful loss of body fat, weight lost could actually be detrimental (if muscle and/or bone mass). On the other hand, one can lose an appreciable amount of fat with very little change on the scale.
Eat what you enjoy. Just eat (your diet) in the appropriate quantities.
It is true that some diets may be healthier than others. If yours leans to the unhealthy side, clean it up accordingly. Try to eat an overall balanced, nutritious, and healthy diet at least 80% of the time. Don’t deny yourself that which you enjoy. Just don’t let it tip the scale to unhealthy. Eat to maintain/gain muscle mass while losing excess body fat. Change your outlook on diet.
The caloric composition of diet is a sliding scale. Foods composition doesn’t have to change as much as food quantity (i.e., portions). When you think about “changing” your diet, think about eating less crappy, junk food and more lean meats, fruits, and vegetables. Don’t think “high-carb v. low-carb”. Think healthy, nutrient-dense carbs v. sugary, non-nutritive carbs. Think more or less calories based on activity level and body composition.
Think of diet as managing body composition rather than weight. The scale will follow in appropriate fashion. Think: “cutting”, “maintenance”, or “massing” rather than “dieting”. Think long-term rather than short-term. Bring the joy back to eating. Get off the dieting seesaw. Focus on living healthy at a healthy body composition not simply weight.
When the diet is healthy, you only need on hand on the wheel. Adjust portions according to caloric needs rather than change the entire meal plan. Tweak the diet rather and changing the diet (especially rather than chasing the latest fad diet). Baby steps!
Be your best today; be better tomorrow.
Carpe momento!!