DIET is an original four-4 letter word, right? It is packed with all sorts of baggage that often results in the “diet” not working. When you’re diagnosed with type 2 diabetes, prediabetes, overweight or obesity, you might think you have to follow a strict eating plan and that there will be foods you’ll “never” eat again. It’s true that changes to what you eat can help manage or prevent type 2 diabetes—but research shows that dieting to lose weight may not be the best strategy. Changes that you can make, work into your lifestyle, and help support your health goals are the most successful and easier to stick to.
Why Diets Don’t Work
First, what do we mean by “diet”? A diet is just the foods you eat every day. But most people think of a diet as an eating plan that limits the amount or type of food you eat. And when people think about “go on a diet”, it’s a temporary change to lose weight quickly.
Most people think that dieting is the best way to lose weight. You probably know someone (maybe yourself) who lost a lot of weight by going on a diet. But did the weight stay off?
Probably not. Research shows that 95–98% of people who use short term diets to lose weight gain that weight back and up to two-thirds of them gain more weight than when they started. So short-term diets to lose weight don’t work for most people.
Repeated or constant dieting along with managing chronic conditions with an eating plan can cause stress and anxiety, impacting your relationship with food. This can lead to unhealthy eating behaviors and possibly eating disorders. If you feel that your eating habits may be concerning, talk to your doctor and registered dietitian nutritionist.
Getting Out of the Diet Mindset
The “diet mindset” is believing there are rules about what you should and shouldn’t eat. It can distract you and create feelings of shame, guilt, anxiety, and that you’re not getting the food you need or want. This makes it harder to listen to your body’s signals of hunger, fullness, and satisfaction.
Try some of these strategies for getting out of the diet mindset and being more mindful in how you eat to support your health goals:
- Instead of labeling foods as “good” and “bad”: Think of foods as neutral. Eating a certain way does not make you a better or worse person, and there is no reason to feel shame or guilt for eating foods you enjoy.
- Instead of following rules about what you “can” and “can’t” eat: Learn how your body responds to different foods and why you might have better options. Instead of telling yourself, “I can’t eat this,” think instead, “My blood glucose doesn’t respond as well to this particular food.”
- Instead of counting calories: Listen to your body. Let your body’s hunger and fullness guide how much, or if, you eat. Eat slowly and savor your food. It takes about 20 minutes for your stomach to signal your brain when it is full, so it is important to eat slower to allow your brain to catch up to prevent overeating.
- Instead of measuring success based on numbers, such as body weight or A1C: Keep track of other things like better mood, increased energy, better mobility, and improved sleep. Knowing those numbers is important, but it’s equally important to celebrate success in your behavior changes and progress towards your overall feelings of wellbeing.
- Instead of letting eating feel like a burden: Bring back your joy of eating! Practice mindful eating by eating slowly and savoring the taste, texture, and aroma of the foods you are eating. This will allow you to bring back the pleasure of food and eating, helping you to be satisfied with your meals. Food is more than just nutrients, it is also part of our culture, celebrations, and community.
- Instead of denying your cravings: Understand them. Check your blood glucose when cravings hit: if it’s low, this may be a “physiological craving”—your body is telling you that it needs food. If is normal or high, it may be an “emotional craving.” Learn what triggers emotional eating and develop strategies to manage it. Portion sizes are also key. A small piece of dark chocolate paired with some nuts might help “scratch that itch” without as much of an impact on blood glucose. If you’re eating small portions of your favorite foods that are higher in carbs, having healthy fat or protein foods with it will help blunt some spikes in your blood glucose. Monitoring your blood glucose is always important!
- Instead of only exercising to burn calories: Find ways to be active that feel good and you enjoy. Think of physical activity as a celebration of the things your body can do instead of a reminder of the things it can’t. Walk in nature, dance around the house, or bring someone with you as you are active. These are all ways to move and enjoy the activity.
The Takeaway
Many people find it hard to maintain a health and when they use diets to lose weight, and the “diet mindset” may cause anxiety around food, depression, and stress. If you struggle with repeated or constant dieting and food anxiety, mindful eating may help you with the anxiety and sticking with a healthy eating plan.
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