Why Restrictive Diets Aren’t the Answer to Better Health

Due to the need to have better health, people turn to fad diets in an effort to shed some weight and have a healthy body. Such diets are often advertised as effective for rapid weight loss due to the limitation of specific food groups or a low-calorie diet. However, despite the fact that they appear to be effective in the short term, fad diets are not the solution to better health and can even be dangerous.

The Temptation of Dieting

Low-fat diets are popular because they are clear-cut, black and white, and seem to be easy to follow. It makes people feel that they are in charge and they have a routine by either not taking specific foods or reducing the amount of calories they take. Popular diets such as keto and paleo diets are used by individuals who wish to shed some weight and enhance their health. Their main drawback, however, is their relative simplicity (Harvard T.H. Chan School of Public Health, 2021).

The Downside of Restriction

Nutrient Deficiencies:

These diets are usually characterized by the elimination of specific types of foods, and therefore lead to malnutrition. For instance, low carbohydrate diets can result in insufficient fiber, vitamins, and minerals intake. These deficiencies can compromise the general health of an individual and cause diseases like low immunity, poor bone density, and digestive problems. (Harvard T.H. Chan School of Public Health, 2020).

Unsustainable Practices:

Low-calorie diets are hard to maintain in the long run. At first, the pounds start to shed but these diets are very restrictive and a sense of hunger remains constant. This results in binge eating, yo-yo dieting, and the inevitable regaining of the lost weight, plus some extra pounds (National Institute of Diabetes and Digestive and Kidney Diseases, 2017).

Negative Impact on Mental Health:

Low-calorie diets are a strain on the body and the mind. The pressure of sticking to a diet, lack of social life, and constant pressure lead to anxiety, depression, and an unhealthy relationship with food (American Psychological Association, 2019).

Metabolic Slowdown:

Very low-calorie diets can slow down metabolism because the body adapts to the lower energy levels. This decrease in metabolic rate makes it difficult to lose weight and easy to gain it back when normal eating is resumed. The body becomes protective of its energy reserves and this makes it difficult to lose weight in the long run (Mayo Clinic, 2020).

The Benefits of Moderation

It is healthier to adopt a balanced diet in one’s lifestyle than to go for diets that restrict the amount of food consumed. Here’s why:

Nutritional Balance:

A balanced diet means that the body is provided with all the nutrients that are required for it to work effectively. A diet that is low in processed foods and high in fruits, vegetables, whole grains, lean proteins, and healthy fats is necessary to get the vitamins, minerals, and antioxidants (Harvard T.H. Chan School of Public Health, 2021).

Sustainable Eating Habits:

The importance of creating a healthy diet plan that can be followed in the long run cannot be overemphasized. Healthy eating and moderation are preferable to dieting and fasting. This flexible approach makes it easier to follow the recommended dietary plan (Centers for Disease Control and Prevention, 2019).

Improved Mental Health:

The moderation in eating helps to decrease the tension and stress that comes with dieting and helps one develop a healthy relationship with food. It is much healthier to view food as a pleasure rather than a punishment that has to be endured (Harvard Health Publishing, 2018).

Steady Weight Management:

Gradual, steady, and healthy weight loss is always better than rapid and fad diets. This method helps in maintaining muscle strength, improving metabolism, and avoiding fat deposition (National Institutes of Health, 2015).

Nutritional advice for a healthy diet

Focus on Whole Foods:

Select foods that are processed to the least extent possible. These are nutrient-dense foods that contain no added sugars, unhealthy fats, or chemicals (Harvard T.H. Chan School of Public Health, 2020).

Portion Control:

One should ensure that they do not consume large portions of food in order to prevent overeating. Eat with smaller plates, eat slowly, and pay attention to the signals your body gives you (National Institute of Diabetes and Digestive and Kidney Diseases, 2017).

Stay Hydrated:

Consume a lot of water in a day. Sometimes thirst is mistaken for hunger, leading to unnecessary eating (Academy of Nutrition and Dietetics, 2018).

Include Variety:

Consume foods from all the food groups to ensure that you are getting all the nutrients that you need. Ensure that you use a variety of fruits, vegetables, grains, and proteins in order to make the meals more appealing and healthy (Centers for Disease Control and Prevention, 2019).

Practice Mindful Eating:

Take your time to eat, do not eat while doing other activities, and take time to savor the food. This assists in making healthier choices and avoiding overeating, which is the main goal of mindful eating (Harvard Health Publishing, 2018).

Conclusion

Even if most diets restrict the amount of food and guarantee a fast slimming, they are not the answer to a better life. Proper and balanced dieting is the only way to get all the necessary nutrients, enhance your psychological condition, and get rid of extra weight. Thus, it is possible to be healthy and energetic during your entire life by paying attention to the quality of the food consumed, the portions, and the way they are eaten.

References:

• Harvard T.H. Chan School of Public Health. (2021). Healthy Eating Plate.
• Harvard T.H. Chan School of Public Health. (2020). Nutrition and Healthy Eating.
• National Institute of Diabetes and Digestive and Kidney Diseases. (2017). Diet and Weight Management.
• American Psychological Association. (2019). The Impact of Diet on Mental Health.
• Mayo Clinic. (2020). Metabolism and Weight Loss: How You Burn Calories.
• Academy of Nutrition and Dietetics. (2018). Balanced Diets and Portion Control.
• Centers for Disease Control and Prevention. (2019). Healthy Eating for a Healthy Weight.
• Harvard Health Publishing. (2018). The Benefits of Mindful Eating.

National Institutes of Health. (2015). Long-Term Weight Management.