Let’s switch gears for now and talk about something timely. We’re approaching late winter, which is where resolutions go to die. People change their eating habits to achieve goals such as normalizing their lipid panel, maintaining glucose control to manage/prevent diabetes or improving PCOS symptoms. As summer approaches, other folks shift their focus to The Beach Body. Said body should not be a seasonal effort, but rather achieved with ongoing physical activity and an overall healthful diet throughout the year give or take a few days her and there. While I can’t really help you with the former other than offering accountability via the Healthie app (which does work, BTW!) or encouraging the addition of weight bearing exercise, I can help with the latter.
I’m a big believer in what’s called the Non-Diet Approach. This means that instead of being “on” a prescribed diet, you make a series of small lifestyle changes that are meant to be sustainable. A prescribed diet could include keto (very common now and lots of people think this will help with PCOS and diabetes management), calorie-restricted, high protein, low fat, etc. At some point, restriction gets old, and at worst, restriction can lead to disordered eating and constant longing for “forbidden” foods. If the goal is achieved, the follower has to figure out how to maintain this while incorporating old habits again. This is not a formula for long-term success.
Alternatively, you can make changes such as adding physical activity in manageable and regular patterns, decreasing your tastes for pitfall foods (usually sweets), balancing meals for increased satiety, and forming meal prepping habits over time. The key phrase is “over time.” With the help of a nutrition professional, these changes can be made and tweaked along the way to maintain sustainability.
I find that once clients understand the reasons why changes are recommended, they are more willing to implement and stick with changes. For instance, it’s one thing to hear that including all macronutrients in meals is helpful for increasing satiety and preventing blood glucose spikes, and it’s quite another to put into practice. Sometimes it’s not easy to incorporate into meals, so the client may just feel it’s enough to eat protein, fat, and carbohydrate foods throughout the day instead. However, this will not be as helpful as eating them all in the same meal or snack. Once they comprehend that the combination will help slow the rate at which the meal or snack leaves the stomach and is absorbed in the small bowel, therefore raising glucose levels at a slow and steady pace, and ultimately increasing satiety. This is win for many humans. When I see this “a-ha” moment, it is usually followed by increased rates of compliance. Every meal and snack won’t be a homerun, but many will be and clients report feeling satisfied, more energetic, and overall improvement. There is a drawing in my office that helps explain this concept and I love using it. The look on my clients’ faces once they make the connection is priceless and never gets old!
Another key to sustained results is accountability. Food journaling by itself increases compliance rates for some. Healthie also has a section for food journaling and provides an opportunity for ongoing communication between the dietitian and client. This is super helpful, especially in the beginning of treatment. Full disclosure, this is not helpful for everyone, and I don’t recommend continuing with food journaling if it will lead to obsession, increased stress, or negative feelings. Once anything doesn’t serve you, give it the old ‘don’t let the door hit you where the Lord split you’ with my full support.
Perhaps the Non-Diet Approach makes more sense for you. Speaking with a nutrition professional is a good first step.