Why diets don’t work

Hello my lovely readers,

Today is day 3 of my 5 day juice cleanse. I know what some of you are thinking; cleanses don’t work because the body naturally detoxes and it’s not permanent weight loss. Well, I’m not doing this to lose 6 pounds in 3 days or permanently remove a major food group out of my diet. Truthfully, I needed to up my veggie intake and I wanted to see how the power of juicing veggies/fruit has on the body. After the half way point, I feel more alert, less bloated, more energetic and I have even lost 1.5 pounds (which is huge because I’ve been plateauing lately). I simply juice twice a day using fresh produce like spinach, kale, ginger root, apples, lemons, mangoes, carrot and cucumbers and then I eat a bowl of homemade mixed veggie soup with spicy tomato sauce. I also throw in beans, nuts and a little yogurt to keep me from becoming ravenous during the day and also replenishes my protein. I am eating the same amount of calories in a day as I did before–no, I am not starving myself, just experimenting with more nutrient-dense food.

I got to thinking today that there are SO many diets, cleanses and fad detoxes out there. People want a quick fix and they don’t want to work hard for it. So yes, cutting out an entire food group like carbohydrates, protein or fat will most likely lead to initial weight loss. What people don’t know is that that most of that weight is water weight and that 10 pounds they magically lost in a week will come back–and in some cases are accompanied by even more.

Image

Many of today’s popular diets are too low in fat, which leaves people hungry right after eating. These kinds of diets don’t work because you eventually overeat to keep from feeling like you’re starving. Same goes for diets limiting carbs– these usually can’t be maintained for long because our bodies need a certain amount of carbohydrates to function properly. Diets limiting carbohydrates leave your body feeling fatigued and usually puts you in a bad mood. This is because carbs are the body’s main form of fuel needed for energy.

Image

Another reason diets fail is because they’re way too low in calories. Your body needs a certain number of calories each day just to maintain normal day-to-day functioning. Diets that drastically cut calories puts the body in starvation mode by downgrading how many calories it needs at rest because it’s trying to conserve energy. The pounds people lose from cutting calories are most likely lean muscle mass rather than fat because muscle burns more calories so your body wants to rid itself of that and hold onto fat for energy. Then, when people return to their old habits, their weight skyrockets and piles back on plus some.

Image

Although all food groups are essential for well-being, some foods are more important that others. This doesn’t mean you need to completely remove it from your diet, just keep that food item as more of an occasional treat. Red meat, eggs, sugar, good fats (oil, avocado, nuts) and wheat are just a few examples of items that are fine every once in a while. Just because it’s a good fat or natural sugar doesn’t mean you can eat twice as much–sugar is still sugar and fat is still fat–just remember moderation is key.

Simply put, a diet or fad detox doesn’t work long term and neither do magic shakes or weight loss pills. Losing weight should never be advertised as an immediate result. If so, run far, far away–it’s a scam! Weight loss takes time and patience. Fat in your body didn’t accumulate overnight, so you can’t expect to lose it overnight. Eating clean and committing to your lifestyle will give you the results you are looking for if you stick to it and follow it truthfully.

Here are 5 ways to embark on a lifestyle change (instead of a diet):

1. Start a food journal. Be honest. What you eat in private shows in public.

2. Find an accountability partner. Friends, partner, family–doesn’t matter–just make sure you keep each other on the bandwagon.

3. Plot out your goals and envision your success. Make short-term goals and reward yourself with items other than food like a massage, new shirt, shoes or a weekend away.

4. Don’t get too down on yourself. We all fall sometimes, we’re only human. Getting back in the game makes you stronger and you will be happy you didn’t throw in the towel

5. Be your own cheerleader, but share your journey with others. Don’t expect others to motivate you, but who knows, maybe some day you will be the one motivating others.

I hope this helps answer questions about the difference between a diet and a lifestyle change. Anyone can go on a temporary diet, but it take guts and willpower to pursue a lifestyle change and I’m here to tell you–YOU have what it takes, don’t give up on yourself!

-Kailee

Advertisements

Get in my belly!

Hello readers,

I’ve done a lot of talking about clean eating and how to go about it, but I have neglected to post some of my favorites recipes as well as give you some ideas to make your favorite foods healthier ones. You can make ANY recipe a healthier substitute–that is the good news! Bad news is, if you are not a good cook, you may want to brush up on your skills!

I was strictly a microwave and ‘just add water’ kind of cook for most of my college career. Once I started my new lifestyle, I learned more about ways to cook my food in a more healthy way and how I can make fresh, healthy meals while I’m on the go. Don’t fall in the fast-food trap! Fail to plan, plan to fail!

I started food prepping in January and it’s been a godsend! I no longer have to rush home at 5 o’clock and be a slave to the oven for two hours+. Food prepping saves me time, money AND helps us measure portions. 

I usually use different kinds of lean meat like extra lean ground turkey, chicken breast, salmon and tilapia (cook them by baking or grilling) and I pair them with an assortment of frozen mixed veggies like broccoli, cauliflower, green beans, peas, corn and carrots and sometimes I add black beans, kidney beans, mushrooms, spinach, quinoa or brown rice. With those ingredients, the possibilities are virtually endless. I prep all my meals on Sunday nights for the week. I measure them and put everything into Tupperware containers, put half in the fridge and mark their dates. The ingredients usually last at least a week and a half, so I try to put some in the freezer if there are extras. 

Buying a huge pack of chicken, fish or veggies saves so much money because 1. things don’t spoil as fast and 2. fewer trips to the store (less gas!) and 3. buying in bulk actually is cheaper!

Image

Using the list of foods I mentioned in my last post give so you many options for meals. You can put your twist on anything! Here are some of my favorites that I have made:

Quinoa and turkey stuffed peppers:

Image

I used red/orange peppers for this delicious and filling dinner! I carve out the insides of the peppers and stuff it with cooked quinoa, ground turkey, mushrooms or beans and top it off with slices of string cheese. Cook in the oven for 15-20 minutes on 380 and voila!

Pineapple and turkey pizza:

pizza

This is so easy and tastes delicious! For the crust, I use rolled oats, greek yogurt and 1 egg. I mix them all together until it is a dough-like consistency. I spread it onto a baking sheet and then pile on the low-sodium tomato sauce, pineapple, slices of organic turkey (or turkey bacon) and I grate some almond cheese on top. Bake for 15-20 minutes on 380 and you have yourself a healthy, low fat pizza!

Protein pancakes:
pancake

Normal pancakes are so carb-filled and unhealthy. These bad boys have 3 ingredients and are just as easy to make!

For 4 pancakes: Mix 2 eggs, 2 egg whites and banana in a blender or Magic Bullet until all chunks are mixed up. You can add peanut butter or protein powder if you would like a different flavor. Pour onto skillet and cook just like normal pancakes. Usually 1-2 minutes per side. Add Walden Farms syrup and you’ve got yourself a healthy, filling breakfast!

As you can tell, I am all about easy and simple. My recipes aren’t fancy and are totally do-able and affordable…and they work (cue Pinterest ‘nailed it’ posts)! I’ll be posting more later this week.

Next week, my husband and I start our juice cleanse so I will be sure to blog about our experiences with that. We will be juicing twice a day and eating homemade veggie soup for our healthy meal. We don’t get nearly as many vegetables as we should, so this will be a great experiment! Super excited!

Have a great week, you all!