Whole 30, Paleo, Keto, Weight Watchers, Atkins, Gluten-free (and the list goes on)…what do all these diets have in common? RESTRICTION!
With a new year here, I want to talk about how fad diets are not a “one-size-fits-all” and why restriction may be the enemy.
First, let’s start with the basics of nutrition
Our bodies need three macronutrients in order to function its best: carbs, protein, and fat, with carbs being the bodies preferred energy source. YES CARBS! Now thats not to say you should run out and buy all the bread in the world. Instead, it is important to find what the best balance of carbs, protein and fat is for your body. Eating a lot of carbs may not be something you want if you have a mostly sedentary lifestyle (e.g. you sit at a desk all day and don’t work out much). Or maybe you run marathons and you need all the carbs? It is important to ask yourself these questions on what your body needs to feel its best energized self.
Next, let’s talk about genetics
Ever wonder why Usain Bolt can run so fast? I doubt it’s because of the proclaimed 1,000 chicken nuggets he consumed in Beijing for the Olympics. But why doesn’t that matter for him? Well probably because of his genetics and muscle fibers. According to The Sports Gene, most Jamaicans have copies of the ACTN3 gene, known for powerful sprinting. Go figure.
So before you think about what diet to go on this new year, you may want to ask yourself a few questions about genetics and how your genetic makeup may respond to diets and specific nutrients in food.
Genes can influence taste preference and tolerance to certain foods (like gluten, dairy) and how we process nutrients or carbs vs. fat. To figure out what works, really takes some experimenting and listening to your body on how it feels when you eat certain foods.
Why restriction may be the enemy
If you restrict yourself of certain macronutrients like carbs or fat or animal protein, you may be deficient in nutrients that your body needs to feel its best, energized self.
Obsessing over what you are eating and restricting foods may have a negative effect on your body and may cause weight gain due to stress.
Lastly, when you restrict, you may have worse cravings for things that you are missing from your diet, which in the long run can lead to overindulging of these foods and even more weight gain.
Addressing nutrition instead of “dieting”
Ask questions like: (1) Are you getting enough vitamins and minerals from whole foods? (2) Does your diet include a good balance of macronutrients (carbs, protein, fats)? (3) Does your diet severely restrict carbs, protein, or fats? (4) Do you lack energy throughout the day?
Answering yes to the first two questions probably means that you are making smart nutritional choices. If you answered yes to the last two questions, you may want to consider the effects of restrictions.
Bottom line: Dieting is not a one-size-fits-all. Make sure you are getting the proper balance of carbs, protein, and fat as well as eating whole foods that are nutritious. And listen to your body on what it needs to feel its best, energized self.
Need some inspiration on meals with nutritious, whole foods? Follow along on Instagram @fitgreengal or subscribe to my blog as I post some well-balanced meals in the upcoming New Year!
Cheers to a non-restricting & Happy New Year!
-Marisa
References: ACE Nutrition Fitness Journal
