Top 4 Reasons Why A Low-Calorie Diet DOESN'T Work

Top 4 Reasons Why A Low-Calorie Diet DOESN'T Work

Written on 3/1/2019

Monday morning arrives and you think excitedly "My diet starts today!" Because let's be honest, who doesn't love a fresh start to the week with a nice low-calorie diet that will make us a little "hangry" (hungry/angry) everyday? And it is that same low-calorie diet that will inevitably take off 10 lbs by the weekend to fit into the outfit that has been snug for months (right?...I said be honest and that is what most of us are secretly hoping for). So....Here are 4 reasons why this approach NEVER works!

  1. Decreased Metabolism: A calorie in the simplest of terms is energy. When you are not taking in enough energy to support your daily activities and normal physiological processes, your body must make the decision to slow itself down internally. The brain's main function is to protect the body and your organs at all costs. If there is not enough energy coming in, it will automatically slow down so that the fat will remain for protection. Consequently, you continue to take in low amounts of calories and never seem to shed a pound after the initial start of the diet. It's your body's protection mode.
  2. It Is NOT Sustainable: Your will power simply cannot last forever! It's like holding your breath. You can't do that forever either! The more you deprive yourself and restrict foods that are providing you with sustainable energy, the more your mind and body will crave those foods forcing you to "give in" to temptation. And when that happens, the guilt sets in and the vicious cycle continues. Funny as it is...when that guilt sets in, our natural thought process is to restrict more. Hence creating a larger negative cycle. Low calorie diets = low adherence.
  3. No Exercise: When calories, i.e. energy intake, are low, it is virtually impossible to incorporate an exercise regimen into the equation. Most people who aren't eating enough are feeling sluggish, tired and rundown. This is not uncommon. So, who the heck wants to run on a treadmill or deadlift heavy weight when you can barely get out of bed and make it through a normal day at work?
  4. No Promotion of Healthy Lifestyle Changes: This is simple. It is difficult to incorporate whole foods on a 1200 calorie diet (which is a typical low-calorie diet for women). Most of those diets can only contain pre-packaged foods or weight loss program foods. They are processed meals that are full of sodium and low on nutrients and satisfaction. Additionally, we all know that the BEST way to lose weight effectively and safely is DIET + EXERCISE. Neither of the two main components are in the low-calorie diet option and therefore no healthy long term lifestyle changes are incorporated and practiced.

Eating for Energy

Eating for Energy

Written on: 3/25/2019

We all want to look better, but more importantly, we want to feel better! So many women feel stressed, sleep-deprived, have a lack of energy during the day, sluggish...and the list goes on. Use these tips below to help you increase your daily energy. BUT remember to be consistent. Each time you derail yourself, it's like starting over. If you stay the course, you will start feeling more energy in days!

  1. Balance your plate: Focus on making healthy food and beverage choices from all five food groups including fruits, vegetables, grains, protein foods, and dairy to get the nutrients you need. Eat the appropriate number of calories based on your age, sex, height, weight, and physical activity level. Make an appointment with a Registered Dietitian if you need help.

    1. Make half your plate fruits and vegetables: focus whole fruits and a colorful variety of veggies
    2. Make at least half your grains whole grains
    3. Choose low-fat or fat-free milk or yogurt
    4. Choose a variety of lean sources of protein
    5. Limit added sugar and refined foods such as baked goods and sweets
    6. Limit saturated fat and salty foods

  2. Eat often but consistently with planned "meals"
  3. Try not snack or graze between those planned meals
  4. Pay attention to hunger and fullness cues
  5. Skip energy drinks, avoid the crash. Be sure to drink as much plain water as you can.

Food Tracking Importance

Food Tracking Importance

Written on: 3/18/2019

Why do we track our foods? I know it's a pain keeping tabs on everything that goes into our mouths, BUT research shows that it is one of the most important components to weight loss accountability and long term success! Here's why.....

  • Accountability- How much are you really eating?
  • Aids in consistency and accuracy of meals
  • Keeps you motivated and on track with your nutrition plan
  • Increases awareness and self-growth helping you understand what your habits are AND where changes need to be made
  • Higher success rate for attaining goals
  • Perceptions match Reality: Are you really eating the amount of fruits and vegetables you say and
    think you are?

Weight Management (Part 2)

Weight Management (Part 2)

Written on: 3/11/2019

As we continue to develop a healthy weight loss plan for ourselves, here are another 5 Tips to help you achieve success....

  • A CALORIE DEFICIT of roughly 500 calories per day BELOW your needs for weight maintenance promotes a steady weight loss of approximately 1lb per week. Ask your Registered Dietitian for the accurate calories needed for you.
  • EAT GOOD CARBS. Eat the right kind-whole grains and vegetables. Whole grains and veggies consist of fiber that keeps us full, satisfied and our bowels regular! It is scientifically proven that carbs are our body's MAIN SOURCE of fuel.
  • STAY HYDRATED. Drinking AT LEAST 8 (8oz) glasses of water each day will help keep you adequately hydrated and prevent overeating. More than 64 oz per day is even better!
  • HEALTHY SNACK/SMALL MEALS. Replace high saturated fat and processed foods with healthy, fresh options. Make them smaller meals NOT snacks. Also be sure to make these smaller meals part of your meal plan NOT mindless snacks during the day because you think you're hungry.
  • CONSISTENCY. Just because you decide to treat yourself to some pizza at one meal doesn't mean to give up or restrict the rest of your foods for the day. Simply get back on the horse and stay the course of your nutrition plan. Your body and metabolism will thank you for not yo-yoing.

Weight Management (Part 1)

Weight Management (Part 1)

Written on: 3/4/2019

Everyone is always looking for that "quick fix" or "magic pill" to conquer their weight problems. As a practitioner and someone who's tried many diets out there over the years, I have learned that slow and steady wins the weight loss race with lasting results. I have also learned that it's not about a "diet" but rather a solid nutrition plan that works for me specifically!

Here are the 5 Initial Steps you should take to help create a balanced and non-restrictive nutrition plan to support your focus on being the BEST version of you!

  • SEEK A DIETITIAN: to determine individual energy needs and a personalized nutrition plan
  • S.M.A.R.T GOALS: Long-term success (specific, measurable, attainable, relevant, and time-based)
  • EXERCISE: Slowly incorporating more exercise weekly and daily
  • PORTION CONTROL: Measuring cups and a food scale will help you see how much you are really putting in your mouth
  • BALANCE: Each meal should consist of whole grains, lean protein, leafy green veggies, and a fruit or starchy vegetable