Ilana Katz MS, RD, CSSD
Researched and accepted dietary principles may guide the individual to finding a healthy and appropriate lifestyle for themselves. I have laid out a few of these that within my studies, experience and analysis of current articles in peer-reviewed journals with an understanding that each human is unique. Unique in their metabolism/physiology, in their emotional and stress (psychology) and in their struggles and challenges with daily living. Therefore, it goes without saying that there is no single “diet” or “lifestyle” that works for the masses. Each individual needs to seek out what is the best fit for them, but these principles may provide a great starting point:
CHOOSE NUTRIENT DENSITY OVER CALORIC DENSITY
The concept of nutrient density refers to lower calorie foods that offer functional nutrients vital for metabolic pathways to be most effective/efficient (vitamins and minerals.) The concept of caloric density is higher calories for less nutrient value. For example: compare a large plateful of broccoli to a handful of jelly beans. For the same number of calories, the broccoli provides a healthful offering of many nutrients, and the few pieces of jelly beans has no nutrient value whatsoever.
Processed foods are calorie dense while fruits and vegetables are nutrient dense, particularly because of their calorie free water and fiber content. One can feel more satisfied with a large plateful of nutrients versus a small handful of sugar.
CONSISTENCY
Healthy eating habits adapted and maintained increase one’s chances of maintaining a healthy body weight. Unlike “dieting” that offers the yo-yo effect of weight loss/weight gain cycles which ultimately result in a positive fat gain over an extended period of time.
A lifestyle concept is not a “one shot at it and you are set for life” concept. My litmus test is that if the “diet” or “lifestyle” you may be selecting is not maintainable or appropriate in six months or even a years time, don’t even start it – it more than likely a diet with restrictive and unreasonable expectations.
One of the biggest myths in dieting is that achievers of long-term success start off with a slow to moderate approach compared to the crash dieters who start off with severe restrictions for a high initial success but then crash and burn after a few weeks only to regain their initial weight loss and more. There is no evidence to show that starting off is any different to success rate, it has more to do with keep doing what you started – in other words, an appropriate and consistent approach to lifestyle.
SELECTIVE RESTRICTIONS
Crash diets all have a “do not eat” list. How restrictive and what appears on that list would vary greatly between the selected diets. For example, the current popular ketogenic DIET forbids virtually all carbohydrates, other than a select few very low-calorie vegetables. Paleo has a list of whole food groups such as beans, grains and dairy that are restricted, and I can go on for pages with forbidden lists.
The truth is that no successful diet can succeed without some responsibility towards restriction especially with regards to foods that create fat stores (processed, refined sugar, saturated fat, etc.).
My principle is more leaning towards if restrictions are taken too far, success is rarely attainable and ultimately unrealistic. When your options are all or nothing, there is no happy medium: you would either be unhappy with the restrictions or have the unappealing guilt complex constantly nagging you. A good balance of soft restrictions and objective goals set to face challenges are more likely going to lead to successful health maintenance.
PORTION CONTROL/BALANCE
Portion sizes are one of the biggest factors to control. Reduce portions during times for less energy demand simultaneous to keeping both a macronutrient balance (proteins, carbohydrates and fats) and a micronutrient balance (vitamins and minerals) in tact. Balance is easier to maintain when choice of meals and snacks are mainly natural and unprocessed providing the right tools for effective and efficient metabolic pathways. When these pathways have all their enzymes and catalysts required, cravings are reduced and willpower goes up. Why? Because physiologically we typically do not crave food, we crave nutrients – so when nutrients are in good supply, the metabolism will be satisfied and work at its optimal performance.
Furthermore, planning helps resist temptation and ensures the availability of the best food choices for an optimal metabolism and body composition. Planning can be as simple as making a grocery list or choosing a restaurant with healthy menu items that match these principles.
TIMING
For optimal energy which leads to optimal body composition, it is as important to time meals according to needs as it is to select what to eat. The sum of metabolism is anabolism (building of energy stores) and catabolism (using those stores). Anabolic needs are greater in the early part of the day since a demand for energy begins on awakening. These calories would more likely be used as energy versus those taken in when the body is about to go into a restful state.
It is a well-researched principle that skipping breakfast increases risk for obesity nearly five-fold. Multi-factors come in to play – energy supplied for demand prevents waiting until starvation, a time the body would hold on to energy to prevent reoccurrence of starvation. Furtheromre, as we are all well aware, starvation is a time we tend to be uninhibited towards discretionary calories.
Moreover, small, frequent meals, is a proven method of spreading demand for calories to match use of energy.
MONITORING
Self-accountability increases an awareness to caloric intake. Simply paying attention and keeping data is a key habit for ultimately reducing non-discretionary intake. Various methods of self-monitoring include keeping food logs, filling in macro-nutrient grams (carbs, proteins and fats) in well-designed apps, weighing and getting body composition measured on a schedule.
Not all methods are for everyone however finding one or a combination of some, enables a catching of the slips in a timely manner, increasing the likelihood for success in the long term. Remember that 2 to 3 pound gain in one year may not sound like a lot, but if it is comprehensive over a time, 2 – 3 pounds can lead to 20 – 30 pounds over a 5 – 10 year period.
MOTIVATION
The most common excuses I get in my private practice with clients attempting to find the lifestyle that is right for them is either about having no willpower. This is always a hot topic: why are some people able to maintain their chosen lifestyle indefinitely while others are constantly falling off the wagon. Of course, there is no definitive reason, however my best explanation is that we all have the power to change our will (willpower) – one has to want the results (the will) badly enough (where the power source can be found).
More simply paralleling this principle is that certain types of triggers will yield long-term success just based on their scare tactics. Although I would never wish it on anyone, but a medical trigger or in layman’s terms, a near death experience, can much more easily lead one to the straight and narrow of sticking to the principles. More often than not, motivation sets in based on circumstances versus individual psychology.
Genetics are often blamed as an excuse, however, I know of many successful weight reducers who tried to blame their struggles based on parents and grandparents being obese, but once the right motivation set in, their weight loss was maintainable.
I agree that a bulldog will never be a greyhound, but that bulldog can still find health and optimal body composition for his make-up with the right motivation.
CONCLUSION
Optimal body composition is a balancing act of energy utilization and replenishment and it is important to know your individual parameters. The key word here is “individual.” One size fits all does not comply with the diet world but these key principles can be found in every successful optimal weight and performance plan.
