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Adapted from Victoria Myers of Nourishing Mind Nutrition
Maybe even a magical weight loss pill they are going to try. I bet you are even still thinking that you’ll do one more diet, just one last time, and then once you lose the weight you can go back to normal eating.
After years of using the same techniques of cutting calories and following diets (unfortunately the techniques we were taught in school to use), I consistently saw that it never, ever worked. Weight loss and “success” would occur at first. For probably the first month, maybe even a few months. Eventually though, it would stop working and there would be no more “willpower” and the weight would come back.
The reality after dieting is that most people gain the weight back and an alarming 40% regain more weight than their initial starting weight. Going on a diet is likely going to increase your chances of gaining weight, not losing it.
Today I want to show the SCIENCE behind why diets don’t work. Let’s start first with the largest misconception with diets, that you stop dieting because you lack willpower.
It is a man made, ego-driven, media-promoted idea that when you stop dieting it was because you are lazy and lack willpower or that you are not strong enough to keep eating your carrot sticks and bland chicken breasts. You do not lack willpower if the ice cream is calling your name at midnight after you have only eaten a diet shake for breakfast, salad for lunch and chicken breast for dinner.
Why doesn’t willpower exist? Because your body has a biological and psychological response to dieting. Studies show that after you diet your body changes in the following ways:
1. Your metabolism slows, taking longer to burn off calories.
Your body is wicked smart. It needs a certain amount of calories just to maintain your organ functions, breathing and bodily functions. Because your body is wicked smart, your metabolism will slow down and your body will learn to live off of fewer calories per day because it wants to STAY ALIVE. Your body doesn’t hate you, it loves you. It is doing what it must to keep all the organs and bodily functions working. Unfortunately, the first bodily functions that stop working properly with calorie restriction is your reproductive system and digestive system. Both are VITAL in a healthy body.
The Biggest Loser study is a new research study that shows how the body and metabolism changes after calorie restriction and dieting. The clients followed a very strict calorie restricted diet and exercise routine and even years after participating in the show, their metabolism was slower than what it should be.
2. Your hormones will change. You will likely still feel hunger after eating.
Studies have shown a hormonal backlash occurs in defense to calorie restriction. Your “hunger hormone” grelin is increased after following a diet. While leptin, the hormone associated with hunger suppression and increasing metabolism, was suppressed. Another 20 hormones associated with hunger levels were also altered after following a diet compared to pre-dieting levels (read more in this study).
3. Food becomes more tempting.
Food preoccupies your mind, becomes more tempting and you cannot stop thinking about it. Your dopamine response to food alters and eating becomes more rewarding. From a biological standpoint, this is how your body fights to stay alive. Your body has a natural response (through the mechanisms described above) to keep working. This is how thousands of years ago we survived states of starvation. In today’s world, we have chronic starvation because we are constantly restricting or calculating how many calories we are supposed to eat (rather than have our bodies tell us how much we need).
From a psychological response, diets don’t work because restriction and deprivation never work. How many times have you told yourself that you are not allowed to eat the cookie? And once you “gave in” you ate at least double the amount you had planned on eating? Restriction leads to deprivation which leads to overeating which leads to guilt and then the restriction begins again. You have to stop placing foods off limits and stop restricting in order to stop overeating.
Your genetics play a large role in your size and weight. You have a set point (of about 15-20 lb range) that your weight will stay, no matter your conscious feeling of what you feel you should weigh. Instead of fighting our set points, let’s celebrate them.
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Icelandic lamb or fish stew was offered everywhere for lunch, but I preferred the vegetable option with unlimited homemade bread. The breads, pastries and coffee, all clearly labeled when vegan friendly, kept me full and energized. However, one of the most delicious traditional Icelandic offering was skyr.
They eat it for breakfast, grab one for a quick snack, or use it as the base of decadent desserts with local berries. The Vikings brought skyr to Iceland more than 1,100 years ago. This fermented dairy product was once popular throughout Scandinavia, but in Iceland, it has become one of the nation’s most treasured foods and cultural icons. The writers of the Icelandic sagas mentioned skyr in their myths, and an ancient jar with residue from a batch thought to be more than 1,000 years old is displayed in the country’s National Museum.
Initially, however, the skyr itself wasn’t the goal of the fermentation of the milk—it was the whey the Vikings were after. This acidic liquid was used to preserve meat, but the creamy, filling skyr soon became star of the process. Though first made with raw sheep’s milk, much of the skyr found on shelves today is made with cow’s milk. Since the original recipe involved separating the fat out of the milk for butter before making skyr, most producers today use skim or low-fat milk to make skyr naturally low in fat.
The fruit flavors are the most popular today, but some people still prefer plain. Traditional skyr is definitely more sour than the fruit-flavored ones, but it’s lower in sugar and an excellent source of protein. Like Greek yogurt skyr is thick, but it’s actually considered a fresh, acid-set cheese, like quark or fromage blanc. One of the differentiating factors between the two foods is bacteria. The label “yogurt” applies to products made with either Streptococcus thermophilus or Lactobacillus delbrueckii subspecies bulgaricus, whereas skyr is made with a wider variety than just these two bacteria. The other difference is the straining step. Yogurt is good to go after fermentation is complete, but to finish a batch of skyr requires straining it through a cloth or using a centrifuge to separate out the whey and concentrate the protein. This straining is what makes for such a thick result. The resulting skyr is virtually fat-free, low-calorie and high in protein.
From cameos in the sagas to the present-day invasion of Whole Foods’ dairy cases, despite some of the exotic foods visitors associate with Iceland (putrefied shark, anyone? smoked puffin?), the most Icelandic cuisine of them all is a humble dish of skyr.
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For picky eaters, try a a classic chicken soup! You can make it ahead and store it in the freezer in batches to thaw the night before.
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For the vegetarian, a tomato & mozzarella pasta is both sophisticated and simple to make so all ages can enjoy.
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For the vegan, a vegetable sushi bento box will wow the whole table! No one will even notice the lack of meat or dairy.
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For the athlete, a hearty chicken salad on fresh baguette will offer plenty of carbs and protein for an active body!
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For the gluten free student, it can be tough to be the only one without a classic sandwich. But with this homemade sandwich bread, PBJ is back on!
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With a nut allergy, it can be difficult to watch everyone enjoy cookies that “may contain peanuts.” These whoopie pies go great with any lunch, but without any risk!
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For the lactose-intolerant, there’s no need for cheese when you’ve got hummus! Pack it with veggies, pita and olives for a real mediterranean experience.
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For the grad student, you never need to miss out on Taco Tuesday again. When one hand is writing your thesis, one can enjoy this Taco Soup!
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Adapted from IDEA Health & Fitness Association
Prebiotics are naturally occurring nondigestible carbohydrates, or soluble fibers, that nourish the growth of specific beneficial bacteria. All prebiotics are fiber, but not all fibers are prebiotics. When prebiotics ferment in the intestines, they release fuel that enables friendly bacteria like Lactobacilli and Bifidobacteria to thrive.
The health benefits of prebiotics are still being investigated, but studies suggest they can:
• reduce the prevalence and duration of infectious, traveler’s and antibiotic-associated diarrhea (Slavin 2013);
• reduce inflammation and symptoms of inflammatory bowel disease (Slavin 2013); and
• protect against colon cancer (Slavin 2013).
Probiotics are live, active bacteria and/or yeasts. The most common strains of probiotic bacteria are the Lactobacillus and Bifidobacteria families, which use lactose to prevent harmful bacteria growth, compete with bad bugs for nutrients, and alter intestinal pH to tackle bacterial villains (like diarrhea-producing Clostridium difficile) that thrive in a neutral pH environment. Friendly bacteria also stimulate the immune system (Sommer & Bäckhed 2013).
Weight loss and prevention of obesity are linked to consumption of probiotics (Million et al. 2013), that’s why it might be worthwhile considering adding probiotics, you can take a look at these recommended daily probiotics to help you make a decision. Beneficial bacteria may also improve athletic performance (West et al. 2009) and reduce anxiety (Tillisch et al. 2013).
References
Million, M., et al. 2013. Gut bacterial microbiota and obesity. Clinical Microbiology and Infection, 19 (4), 305–13.
Slavin, J. 2013. Fiber and prebiotics: Mechanisms and health benefits. Nutrients, 5 (4), 1417–35.
Sommer, F., & Bäckhed, F. 2013. The gut microbiota— masters of host development and physiology. Nature Reviews Microbiology, 11 (4), 227–38.
Tillisch, K., et al. 2013. Consumption of fermented milk product with probiotic modulates brain activity. Gastroenterology, 144 (7), 1394–1401.
Van Loo, J., et al. 1995. On the presence of inulin and oligofructose as natural ingredients in the Western diet. Critical Reviews in Food Science and Nutrition, 35 (6), 525–52.
West, N.P., et al. 2009. Probiotics, immunity and exercise: A review. Exercise Immunology Review, 15, 107–26.
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Sweet frozen grapes are an ideal complement to berries. Mix them together, and you’re in for an antioxidant-rich treat. Plus, when you blend grapes, you break down their skin which further releases the fruit’s stores of vitamin C, manganese and potassium. Photo and Recipe: Perry Santanachote / Life by DailyBurn
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Though the recipe calls for frozen peaches, you may want to swap them out for fresh — they’re in season right now! And thanks to kale and ground flaxseed, you’ll get a solid hit of fiber and heart-healthy omega-3 fatty acids. Photo and Recipe: Perry Santanachote / Life by DailyBurn
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There’s nothing better than mint to cool you down. Plus, this drink is packed with ultra-hydrating coconut water, antioxidant-rich blueberries and folate from kale leaves. Tip: Freeze the greens before blending so they mix more easily. Photo and Recipe: Caitlin / The Merrythought
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Be sure to use calcium-fortified orange juice to get a solid hit of the mineral in this ice-cream inspired drink. And don’t forget two scoops of vanilla protein powder which adds 25 grams of protein and makes this smoothie extra creamy. Photo and Recipe: Perry Santanachote / Life by DailyBurn
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Mangoes and blueberries are like peas and carrots: great on their own, but even better together. Mangoes are rich in vitamin A, vitamin C, dietary fiber and antioxidants, while vitamin-packed blueberries have a powerhouse of phytonutrients, which help your body ward off diseases. Photo and Recipe: Perry Santanachote / Life by DailyBurn
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Don’t let the short ingredient list fool you: This paleo-friendly smoothie is packed with nutritious goods. The peaches alone have folate, iron, zinc and copper. Just coconut milk and peaches should make the smoothie sweet enough on its own, but feel free tp add a dollop of raw, unfiltered honey if you prefer. Photo and Recipe: Lisa Wells / CookEatPaleo
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This simple smoothie is great for kids thanks to its basic ingredient list and sweet flavor. Frozen mixed berries serve as its base, while one banana adds depth of texture plus a wealth of potassium. Up the health benefits even more by choosing a fiber-enriched almond milk like this blogger did. Photo and Recipe: Stacey / GluedToMyCraftsBlog
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Imagine yourself on Key West, soaking up a sunset with a slice of fresh key lime pie. This smoothie is the next best thing — and for a whole lot less calories. (But alas, no sunset.) A dusting of graham cracker crumbs adds an extra hint of sweetness, and yes, that pie-like taste. Photo and Recipe: Perry Santanachote / Life By DailyBurn
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Summery, tropical drinks are delicious, but also highly caloric. Get your piña colada fix with this smoothie, which is extra creamy thanks to avocado. A double dose of vanilla, in the protein powder and in the almond milk, make this one extra sweet. Photo and Recipe: Dre / Delicious By Dre
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While more decadent than most other smoothie recipes, this chilling concoction is amazing on hot, lazy summer days. If you want to lighten it up, swap out the sugar for an equal amount of stevia. All you need is a porch swing. Photo and Recipe: Sarah / High Heels and Grills
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Probiotics are the “good” bacteria that live in your GI tract and create the ideal conditions for digestion, helping to absorb nutrients. There are literally trillions of good bacteria that are living inside of you right now! Your GI tract also acts as a defense barrier between the outside world (aka germs) and your bloodstream. The more good bacteria it has, the harder it is for germs to get inside. If your microbiome is off, you might have symptoms ranging from minor gas and bloating to more chronic stress and mood swings. Your microbiome can even affect your skin, dental health ands personality!
This is even more important if you’re going through a stressful time like a move or a job change or if you’re traveling somewhere that might have different bacteria in the food than you’re used to. When one pillar of health is compromised, the rest must pick up the slack, so keep them all as strong as you can when you’re well!
Blog post written by Trainer, Sarah Oliver
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Adapted from Amy Shah, M.D. Greatist.com
• Before beginning any restrictive diet, it’s important to have an idea if you have a food allergy or a food intolerance. If, immediately after eating certain foods (in even microscopic amounts), your throat tightens, you get hives, or you experience anaphylaxis (a type of total-body shock), consult a board certified allergist, as that may be a food allergy—and that’s not something to self-diagnose.
• On the other hand, symptoms like constipation, headaches, heartburn, fatigue, bloating, or difficulty swallowing may be a food intolerance. Sometimes this will get worse one to three hours after consuming a food, but often the timing makes it unclear if it’s diet or something else causing your problems.
• Food challenges—where you take out a food out and then add back in to see if it causes symptoms—are considered the “gold standard” for diagnosing intolerances. Blood and skin testing can often give false or confusing results, so after those, sometimes doctors recommend a food challenge to confirm the sensitivity.
The Easy Elimination DietThe plan below is a little different from a full elimination diet, where you remove 8+ food groups at the same time. For most people it’s almost impossible and of course cumbersome to avoid so many foods at once. This modified version is a lot easier because you eliminate three or four food groups at a time for 21 days since it takes about two to three weeks to notice any difference in your symptoms.
After those first 21 days of avoiding certain foods, you should feel better. That’s when you reintroduce the foods one by one, allowing at least three days before you reintroduce the next one so you’re able to notice any changes in how your body reacts to the food. If you add back all the eliminated food groups and have no symptoms, move on to the next step of the plan, when you’ll take out new foods. Continue doing this until a certain food group causes symptoms—that’s likely your trigger. You can stop the diet then, or continue if you think more than one food is at fault.
You’ll start by cutting out the statistically most common offenders, then move to less common ones, which should mean you can figure out your culprit faster. During each phase, make sure to read food labels to see if packaged goods contain any ingredients you are avoiding. These foods are hidden in a lot more things than you think! When you eat out, ask the restaurant staff what’s in dishes. (For example, are the vegetables cooked in butter or is peanut oil used for that stir-fry?)
You won’t have to worry about being hungry since you’re only avoiding some foods, and you can always chow down on lot of fruits, vegetables, and healthy fats. Vitamin deficiencies aren’t a concern either, since each phase is only 21 days.
Let’s say you found out gluten is a problem for you. Then you should avoiding eating it and anything using it as an ingredient so you don’t have to suffer from symptoms. Yes, this means asking about meals at restaurants and reading labels, but you don’t have to cut out foods “processed in a facility with gluten” since a trace won’t throw you into allergic shock. And you may even be able to enjoy some wheat on rare occasions without many issues—for those without celiac disease, once you give your immune system and gut a break from the food and it heals, small amounts will be tolerable for most. Hello, birthday cake!
Blog post written by Trainer, Sarah Oliver
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You could also swap out the apple for sliced peppers and carrots, the eggs for nuts, the pita for a whole grain cereal and the cheese for chopped chicken or tofu. The simple dividers of the box means you can combine essentially anything! If you don’t have a divided lunch container like this, you can also just use a series of small Tupperware. There will be more dishes to wash, but you still get to enjoy a healthy assortment of snacks. What would you put in your box? Let us know in the comments!
Blog post written by Trainer, Sarah Oliver
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