Good Lifestyle

Just cut hunting, let's go? The most toxic belief ondiet is solving himself.Time and many times, research shows that the food restriction on a long-term ladder has never worked for anyone's body. While the temporary effects of the restriction of food may seem promising,Studies show that this type of plan has never been lasting for anyone. That's why it's important to understand how toxic dietetic culture manipulates our chances of better health.

To prove this point, we talked with dietitians and doctors about why the dietary restriction has never worked and why you must stop following a dietat once. Here's what they had to say, and when we finish reading and preparing a good meal, you should consult our list of100 recipes the easiest you can do.

Although popular diet programs have tried to believe us that the food restriction will result in better physical health (and perhaps even some books from this belly), the truth is the food restriction really the opposite.

"Your body does not know the difference between self-imposed famine and real famine," saysLexy Penney, MS, Rd, LDN, Ryt, Owner ofNutrition and well-being of Lexy Penney. "So when you restrict your diet (whether by amount or type of food), your body increases the Ghrelin (thehunger hormone) and decreases the leptin (fullness hormone) so that you feel happier and that you find it more difficult to feel complete fullness. "

Do you think - how many times have you tried to go on a diet, only to feel heavily hungry at every moment of awakening? This is because your body pums this hunger hormone because it is nutrients.

Moreover, because your diet is in this mode "survival" is actuallyStronger Losing weight because your body tries to save part of this stored energy because it thinks it is necessary to survive.

here are theDiet habits that shorten your life, according to science.

Your mental and physical health is much more connected than you think, and if you do not give your body correctly these nutrients, then yourMental Health will Pay the toll.

"As soon as your brain hears," I can not have this ", it leads and wants many more things. That's what I call the Bad Boy effect (or daughter)," says Penney. "This is your brain on the restriction. Do you fight you stronger trying to make you eat. This increases the thoughts around food in an effort to bring you to feed you. This is not a problem with you, c is your brain literally trying to save you and make you eat enough. When your mental energy is used obsessing food, how can you focus on the best contribution to your work, your family, your life and your world around you? Short answer - You can not. "

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"We sold the idea that thinness is the key to health, happiness and success, but there is overwhelming evidence that shows any forms of intentional weight loss has no long-term success," has declaredKatherine Kimber, Rd and certified intuitive food advisor. "At least 90% of people who intentionally lose weight earn it within two to five years. 30 to 66% of people entering weight loss trips actually end up more weight than they lost . "

To eatnutritious foods,Move your bodyAnd take care of your mental health are all important aspects of healthy life. The food restriction is not one of them.

"This is a belief system that is equivalent to the end of health and morality, promotes weight loss as a means of achieving superior status," Kimber said. "It dismisses certain ways of eating while extinguishing others. It's sexist, racist and classic. This way of thinking about food and our body is so integrated into society that it is difficult to notice. It is often Hidden as health, well-being and fitness, and for some, he takes a lot. "

Forcing you to lose weight can sometimes even beunhealthy!here are theDangerous side effects of losing weight, according to science.

"It is toxic to believe that the food restriction is the solution to better health, because people are limited or deprived of specific food groups or food groups, this can lead to offices on these same objects and bodies of their bodies. , "said Katy Zanville, MS, RDN, LDN, Certified Intuitive Food Advisor and Dietary NutritionistNashville Nutrition Partners.

"On aLow carbohydrate diet And want bread all the time? There is nothing wrong with you, it's just biology! Restrict food and creating food rules can also result in stress around eating and concern food, "says Zanville." Increased stress leads to higherCortisol levels which will create more inflammation in the body. After external power rules (diets) also draws people away from their own benchmarks, fullness and satisfaction. "

"Time and time again, we have seen that restricting our food consumption fevers in a constant cycle of restricting, then potentially protruding (binging) because we feel restricted and finally feel guilty or we have failed to not to be able not to be able to restrict and stick to a diet, "saysMaggie Michalczyk, RDN ofOnce upon a time on a pumpkin. "For me, it's not a way to live and treat your body."

"Food regime or following strict food rules, we move away from our corporal signals, creating a mistrust of hunger [and] Indices of fullness", explains Sarah Schlichter, MPH, RDN ofTummy bucket list. "Limiting below the physiological necessity of our body of food and calories can wreak havoc in many areas, such as hormonal imbalances (we often feel happier due to an elevation of the hormonal ghelin), an increase in the Cortisol because of the "stress" of the restriction on the body, bad sleep,low energy levels Due to mismanagement of blood glucose, nutritional deficiencies and more. "

"The food does not need to be stressful and recognizing that for centuries, people use food for pleasure and pleasure are paramount," says Schlichter. "Taking the stress of food and considering it rather like a vehicle to constantly feed our body, can be very powerful to establish the confidence and a normal model of eating. When we learn to eat" normally "without the regime or the rules, We learn that our bodies usually want to eat a variety of foods (including fiber-rich fruits and vegetables) to feel their best, and it will not always gravitate to heavy foods like pizza or cookies. "

This type of food practice is known as eating intuitively, which can learn more in our guideA beginner's guide to eat intuitive.

"The regime and restriction of the restriction can often lead to worst health outcomes,Yo-yo diet and fluctuating our weight can actually be more harmful than maintaining a higher weight to believe it or not, "saysDr. Kim Periano, DACM, Lake. "And the act of diet and in itself provokes an increase in levels of cortisol and negatively affects the integrity of telomeres in DNA, telomers are responsible for aging and the cell death process, so that the diet can literally cause more health problems that we do not think to solve! A constant restriction and a plan over time also results in a decrease in the metabolic rate and may result in diet disorders, at least one very charged relationship With food and a significant disconnection with our ability to listen to our body. "

here is12 realities of your plan for yo-yo you have to hear.

Periano also points out that no quantity of regime can change the fact that your body has a specific genetic makeup and a particular weight that it will naturally be fixed at. Previous studies of theNew England Journal of Medicine have even shown how genetics strongly influences its weight.

"Up to 70% of our genetics determine our type of weight and our body, for reference, 80% of our genetics determine our size," says Perioano. "Leaving the rest to the education and the habits learned, so it's not really your fault to be overweight and that your body would actually prefer to live at its weight" overweight "because that's where it is It will operate optimally. "

"With regard to" health "and nutrition, people often examine what foods and / or food group they can come out of their diet or eliminate," saysAmy Goodson, MS, RD, CSSD, LD. "The challenge with this type of thought is that, at any time, you contract a group of catering or food, you also risk getting out a specific set of nutrients. In addition, while the food restriction may seem to be a short-term solution. It is often difficult to undergo over time. The key is to look at what you can add to your diet, like fruits andvegetables. Only 1 on 10 Americans get the recommended amount of fruits and vegetables, which means that 90% of people do not eat enough. "

here is9 warning signs that you do not eat enough vegetables.

Now that we are officially convincing from youbreak with a dietIt's time to start being honest with yourself. What are the foods you actually like-fruits and vegetables included! Allow you to eat these foods, to incorporate them into yourmeal planand eat them regularly.

"Instead of thinking about making restoration changes as" restrictive ", it is much more useful to crop your food decisions in terms of" structure "and" choice "," says Dr. Rachel Paul, PhD, RD, ofCOLLEGENUTIENTIONRIONISTIST.COM. "You can choose whatever the eating structure works best for your life and body. Nobody knows your body, your taste preferences and your way of life better than you. You have to choose!"

"As RD, I think people should focus on two different things that will finally help them live better health and eat in a way that is nutritious for their bodiesand right for their lifestyle, "says Michalczyk." Some of them includeTo manage stress,prioritize sleep, Find a type of exercise, they like to do, listen to their bodies and, ultimately, approaching nutrition choices so as to wonder what they want to eat and make food choices that support long-term health (ie eating fruits, vegetables and grain vegetables, seafood, more plants!). "

here isWhat a stressed feeling every day does your body.

Because you deserve it! Why eat "healthy" food that promises a healthier life, when you can have natural nutrients from the real thing?

"Dietary culture is the solution to the negative effects of the food industry transformed on our health. We are used to food products rather than real food and has led to generalized obesity and chronic diseases," says Trista Best, R & D, a dietician toBalance a supplement. "So, instead of calling the general population to whole food and less processed ingredients, the food industry has created systems and formulas that temporarily reduce the weight depending on the calorie and model restriction. unsustainable diet. "

"The solution is not a lower quantity of calories but more quality calories" continues best. "When we have put non-sustainable expectations on individuals to lose weight by restricting that we hurt them both physically and mentally. When good quality calories do not consume that little, no restrictions are needed. To be your healthiest. "

We get it, the loss of five extra pounds can be a goal that you had for a while, because you simply feel uncomfortable because of that. The key is to become strategic with your food. Never restrict anything, just the portion! If you wantdessert, What prevents you from diving a bowl of your favorite ice?

"The best approach is to customize your nutrition plan so that you mainly include healthy foods that support your health, help you manage your weight and can integrate yourself with your long-term lifestyle," says Brenda Braslow, MS andMynetdiary Registered dietitian. "In addition, find ways to include favorite treats that you appreciate in a global general approach prevents you from feeling private and adds to the enjoyment of food. The use of a calorie tracker can help you determine how to determine how Staying in your calorie or nutrient budget while including your food preferences and slide into indulgences in your budget. "

"Keep in mind the moderation, variety, adequacy and balance, and choose mainly entire foods," saysJinan Banna, PhD, Rd. "If you have basic dietary principles in mind and that you focus on the choice of good quality food, you should not only be able to enjoy your food thoroughly, but you should not only Having to think too much weight. You can also indulge in your chocolate cake and hamburger you may want to eat sometimes. "

SoStop limiting yourselfandStart eating a variety of foods.Think about it as personal care! By eating all kinds of food, you give your body all the types of nutrients that your body needs.

For even more incredible advice from health experts, see our list ofThe best healthy guidelines for 2021, according to dietitians.