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The biggest reason people fail at diets, according to a dietitian

Make a slow change

  • Instead of jumping straight to a vegan diet, commit to two handfuls of veggies at every dinner meal, at least three days a week first. The slower change will make it more likely to last.
  • Instead of a 21-day sugar "cleanse," try to slowly wean yourself off of all six pumps of vanilla in your 'breakfast latte' and eventually, make yourself some eggs at home.
  • Instead of jumping on the paleo diet trend, just clean out all the processed and packaged snacks and replace them with sliced carrots, celery, and bell peppers.

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The biggest reason people fail at diets, according to a dietitian

The biggest reason people fail at diets, according to a dietitian

https://www.businessinsider.com/why-diets-fail-dietitian-expert-how-to-stick-to-diet-2017-8

businessinsider.com

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Key Ideas

Diets are based on less

The whole concept of a diet is backwards, because in most cases, what society thinks of as a "diet" is based on the idea of less.

The idea of deprivation, ingrained in many diets, gives us control over a situation in the short term. It doesn't become a habit,  and 10 days — maybe two weeks — later, we see that deprivation rebound when self-control finally dwindles.

How to stick to a diet

Make small but sustainable changes, stay away from anything extreme, and build up small changes over time. 

Most people would rather have a horrible 10 days of a raw, low-carb, no salt, no sugar, no water diet and return to their old habits than really have to address that $150 Frappuccino bill they're racking up each month.

Make a slow change

  • Instead of jumping straight to a vegan diet, commit to two handfuls of veggies at every dinner meal, at least three days a week first. The slower change will make it more likely to last.
  • Instead of a 21-day sugar "cleanse," try to slowly wean yourself off of all six pumps of vanilla in your 'breakfast latte' and eventually, make yourself some eggs at home.
  • Instead of jumping on the paleo diet trend, just clean out all the processed and packaged snacks and replace them with sliced carrots, celery, and bell peppers.

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Body rebellion

Drastic or too-strict diets can trigger mood swings, headaches, physical and mental fatigue, irritability, digestive upset, and brain fog...

Hunger

Chronic hunger generally indicates that your diet is imbalanced or inadequate, which can cause your body to conserve energy and resist weight loss.

Include healthy foods that boost satiety and keep you fuller longer, namely those high in lean protein (organic eggs, poultry, fish, beans and lentils), fiber (fruits, veggies, whole grains, beans, lentils), and good fat (avocado, nuts, seeds, and extra virgin olive and coconut oils). 

Cravings

Trying to be "perfect" week after week typically leads to feelings of deprivation, resentment, even anger or depression, and culminates in either binge eating, or diet abandonment.

Ditch the "all or nothing" mentality. In that mindset, one small diet deviation triggers thoughts like, "Well, I blew it, I might as well go all out!" which keeps you stuck. Allow yourself small splurges in ways that reduce the chance of overeating.

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People struggle to keep weight off

Researchers have observed weight regain following weight loss across a range of populations and types of weight-loss diets.

Why long-term weight loss is so hard

The brain’s response to caloric restriction tends to be to increase cravings for foods that are highly rewarding and reducing our perception of being full. 

Diets frequently fail because they have an endpoint and are not a real lifestyle change. Maintaining a lifestyle that promotes a healthy weight and metabolism is often a lifelong journey. 

Maintaining weight loss

The actual food you eat isn’t the main thing that enables you to keep weight off.

Maintaining a weight-reduced state is a lifelong journey and many dietary approaches can work to facilitate weight loss and keep it off.

Ketosis
... is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in ...
Benefits of a Ketogenic Diet
  • Weight Loss.
  • Keto naturally lowers blood sugar levels due to the type of foods you eat.
  • Mental Focus: Ketones are a great source of fuel for the brain.
  • Increased Energy & Normalized Hunger: Fats are shown to be the most effective molecule to burn as fuel.
  • Epilepsy: Keto diet has been used since the early 1900’s to treat epilepsy successfully.
  • Cholesterol & Blood Pressure: shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
  • Insulin Resistance.
  • Improvements in your skin health.
Do Not Eat on a Keto Diet
  • Grains – wheat, corn, rice, cereal, etc.
  • Sugar – honey, agave, maple syrup, etc.
  • Fruit – apples, bananas, oranges, etc.
  • Tubers – potato, yams, etc.

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