When it comes to diets, the only thing harder than sticking to a plan is deciding which diet is best to follow.
In an information age, researching any topic can quickly become information overload, and nutrition advice is certainly no exception. Keto, Calorie Counting, Paleo, Low Carb, Vegan, Intermittent Fasting, Gluten-Free—just to name a few—are hot topics with competing evidence and research that often supports both sides of the argument.
How does one sift through all the information to settle on an eating plan? There are diseases that require specialized diets but as a general rule, people will benefit most by considering the following when researching diets:
Be honest.
Why do you feel the need to diet? Are you looking to lose weight? Decrease blood pressure? Improve sleep? Save money? Increase energy? The primary motivation behind your quest will influence how you eat. Why we eat is just as important as what we eat. Be honest with yourself and define why you are looking to make a change.
If it sounds too good to be true, it probably is.
There are simply no quick fixes or magic bullets for improving health. If any diet or supplement promises fast results, easy weight loss, or increased energy levels overnight, proceed with a healthy level of skepticism. Slow and steady wins the race to better health.
Avoid extremes.
Diets that call for skipping meals, days of fasting or detoxing are unsustainable and usually unnecessary. Food is fuel and the body needs regular fuel to function properly. As for detoxes, the kidneys and liver do an amazing job breaking down and removing toxins. Additionally, cleanses are not regulated by the FDA. Instead, eat a variety of fruits and vegetables, drink plenty of water, and allow the body to do its job.
Beware of elimination diets.
Many popular diets are built on limiting entire food groups or avoiding certain ingredients altogether. Carbohydrates, fats, and proteins each provide different combinations of vitamins and minerals. Eliminating one of these groups also means eliminating important nutrients as well. While there are certainly diseases that require the avoidance of certain foods, the vast majority of people will benefit most from a balanced diet of carbohydrates, fats, and proteins.
Consider the source.
In an internet age, anyone can be an “expert” on a topic. It is all too easy to read an online article or social media post without ever considering the author’s credentials. While personal testimonies can be inspiring, they are still one person’s experience. Before allowing words to take root, know whose words you are reading.
To enjoy the best health outcomes, focus on eating balanced meals in moderation. This offers the most flexibility and most sustainability. Fill your plate with a variety of fruits and vegetables. Add in a whole grain like brown rice, a lean protein like grilled chicken, and a low-fat dairy product and you have a balanced meal.
Article written by Allyson Joy, MS, RDN, LDN, CSCS and originally published in Focus on Artesia 2023 Spring edition.
