Which diet should I follow? 🍇🥦
The answer to this question is likely going to vary depending on who you talk to. But potentially it is the wrong type of question to begin with. Why you ask? Whenever you hear the word 'diet' we generally immediately associate this with some type of restriction. Often relating to weight loss. The problem with this is that restriction often leads to a lack of adherence. I say often because I am probably talking to 95% of dieters. We'll spend a certain amount of time following the 'diet' but then at some point more often that not fall off the wagon. This can lead to a yo yo effect where we lose weight but then gain it all back again. Sound familiar? Ultimately adherence long term is what matters above all else when it comes to nutrition. Can I stick what I am doing for the next 6,12, 24 months or more? If the answer is no, then it probably isn't right for you.
So what if instead of jumping on the next fad diet you stuck to a set of guidelines around nutrition? What if it didn't matter too much if you had the occasional takeaway or piece of cake? Good, because that is what we encourage at Healthwise, balance! But what does balance look like?
First I think it is probably best you understand what your body needs daily to get the correct nutrients for optimal health and function. These are your basic guidelines for nutrition as recommended by most major nutrition governing bodies in the western world.
Plenty of fruit and vegetables (minimum requirements are 5 or more per day with optimal intake sitting around 7-8)
2-3 serves of lean protein per day
25-40g of fibre depending on gender and body size. eg whole grains, beans etc..
Some calcium from dairy or dairy alternatives
The above food groups should form the basis of our daily nutrition. On top of that we encourage a balance of making largely good choices with your nutrition 80-90% of the time.
Notice that last part. Making good choices most of the time. This is what balance really is. It's having the occasional takeaway on a Friday, ice cream after work or beer with your friend in the weekend. These things are perfectly okay and fit well within 'balance'. Unfortunately with accessibility of food and the excess of packaged foods a lot of our balance can be thrown off. Ultimately that's what we need to reign in. Takeaways are okay every now and then but not on a daily basis. Sugary treats are fine in moderation but not at every meal. Alcohol is okay in moderation but not in excess. Balance is key.
On top of that if weight loss is a goal for you. Think about energy balance (what we eat and drink versus how we move). Whether we gain or lose weight comes back to how much food we eat and how often we move. Not what diet we follow. So maintain balance but look to reduce portion sizes and start moving more. But be consistent with it. Again adherence matters long term. Not just for a few weeks
Here are your key takeaways from this message:
Follow a simple set of nutrition guidelines
Maintain a healthy balance
If your goal is weight loss reduce how much you eat and move a bit more
#itsallaboutbalance
