If you struggle to keep New Year’s resolutions, especially regarding food and dieting, you’re not alone. A 2020 study reported that less than half of people who set avoidance-related goals (eliminate sugar, cut carbs, etc.) are successful. It doesn’t help that there are so many diet myths swirling on social media, which can cause misinformation, undesired results and disordered eating.
Instead of trying a viral dieting trend that is almost certainly doomed to fail, why not listen to the people who know their stuff? To find out which diet mistakes nutritional experts are tired of seeing, we spoke with them to learn more about what you should be doing instead.
1. Fearing carbs
Registered dietitian Amy Davis says carbs are often made to be the enemy. She points to the keto and carnivore diets as just some of the plans that focus on cutting carbs. Davis says fearing carbs is a mistake, however, explaining, “We need carbs! They’re our bodies’ main source of fuel, and they don’t inherently make you gain weight like so many believe.”
Instead of cutting out carbs as a diet plan, Davis says people can “opt for high-fiber, whole-food carbs.”
Francesca Alfano, a certified dietitian-nutritionist, agrees. She adds, “Complex carbs like sweet potatoes, quinoa and whole grains provide the energy and nutrients your body needs – especially fiber and B vitamins. These are essential when you’re focusing on your health, especially for women.”
If you need more reason to stop fearing carbs, consider what the Mayo Clinic has to say. The healthcare giant notes that low-carb diets may result in more short-term weight loss but that after about 12-24 months, the results may not stick. The medical center also notes that while refined carbs like table sugar may spike your blood sugar, more complex carbs found in vegetables and beans aren’t likely to do this.
2. Eliminating all sweets
You don’t have to skip every sweet treat to maintain a healthy eating lifestyle. Davis says, “It’s well-documented that too much added sugar has negative health effects, but all-or-nothing mindsets typically backfire.” Not only are avoidant-based goals harder to keep, but going through sugar withdrawal could initially lead to binge-eating behaviors.
The American Heart Association recommends that men consume no more than 36 grams of sugar daily, while women should consume no more than 25 grams per day. For reference, one piece of famed Junior’s cheesecake in New York is estimated to have 22g of sugar per serving. While you’d be wise to avoid having a rich dessert with every dinner, you don’t have to feel guilty for the occasional indulgence.
Davis also points out that you can find “unrefined, natural sweeteners to satisfy your sweet tooth.” She recommends Medjool dates because “they offer both a sweet, caramel flavor and nutrients such as fiber, magnesium and potassium.” If you’re baking at home, you can also try swapping out traditional refined sugar with alternatives like turbinado or muscovado sugar.
3. Becoming obsessed with intermittent fasting
Intermittent fasting is a style of eating that involves cycling through periods of eating and fasting. The Cleveland Clinic says that this way of eating may have several benefits. It could decrease inflammation, improve blood sugar and improve sleep quality. That being said, there are reasons to be cautious before you begin this type of regimen.
The Cleveland Clinic says that some of the potential side effects of intermittent fasting include irritability, low energy and temperature sensitivity.
Alfano also warns, “Intermittent fasting is everywhere right now, but it’s not always the best option – especially for women trying to conceive or balance their hormones.” She says that skipping meals for long stretches of time can “raise stress hormones like cortisol, mess with ovulation and disrupt your menstrual cycles.”
If you are using intermittent fasting as a weight loss tool, Alfano recommends that you focus on getting balanced meals and prioritizing both sleep and stress management. Don’t fast for longer than your healthcare provider recommends. If you start to feel tired or stressed, this type of eating may not be for you. In this case, Alfano recommends that you “try eating regular, balanced meals to keep your blood sugar steady and help your hormones stay on track.”
4. Relying on protein shakes and supplements
A lot of protein shakes are advertised as a meal replacement. While a recovery shake can help you get a much-needed energy boost after a workout, they’re not so helpful when it comes to getting your vitamins and minerals.
Alfano notes, “Protein shakes can be helpful in a pinch, but overusing them can mean you’re missing out on real, nutrient-packed foods.” Unless you do a close reading of every label, there are probably ingredients lurking in your protein shakes that you’re not aware of. According to Alfano, “Many store-bought shakes are full of artificial sweeteners and fillers that might upset your gut or disrupt your hormones.”
It’s also worth noting that the FDA doesn’t analyze or test the contents of supplements before they go to market. As a result, determining the actual efficacy of everything from supplemental vitamin tablets to protein powders and shakes can be challenging.
A better approach? Alfano says she recommends that people “focus on whole food protein sources like eggs, lentils, nuts, seeds and high-quality meat or fish to get what your body really needs. Eating foods in their whole forms allows your body to maximize nutrient absorption.”
5. Adhering to a super strict eating plan
According to Davis, any inflexible eating regimen will not likely yield long-term results. She explains, “Even though a strict diet may give you short-term results, they typically aren’t sustainable in the long run and lead to regaining weight and negatively impacting your relationship with food.”
If your eating plan is too strict, it could even be classified as disordered. The National Eating Disorders Association (NEDA) describes disordered eating as a “spectrum of problematic eating behaviors and distorted attitudes towards food, weight, shape and appearance.” NEDA says behaviors that indicate disordered eating may include dieting, skipping meals, fasting, restricting food intake or eliminating specific foods or food groups.
Rather than adhering to a strict idea about what you can and can’t eat, Davis advises, “Focus on creating healthy, sustainable habits such as eating 4-5 servings of fruits and veggies daily, regular movement you enjoy and getting enough protein at meals.”
The bottom line
Over and over, the experts we spoke to said the best way to eat better is by focusing on simple habits like eating more whole foods. Be wary of any over-the-counter product that promises miracle results. And don’t become so worried about what qualifies as a “good” or “bad” food that you lose sight of maintaining a balanced diet. Any all-or-nothing diet is unlikely to be sustainable or help you achieve long-term results. When in doubt, always consult with your healthcare provider about the right changes to your diet.
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