Live to Eat, Eat to Live and Never Diet Again
- Catherine Deutmeyer
- Jun 7, 2024
- 10 min read
Introduction
What is something we should do but that we are not systematically taught how to do properly: eat a balanced diet. The National Center for Health Statistics states that “17.1% of U.S. adults are following a specific diet,” and “49.1% are attempting to lose weight,” (Shaw, 2024, p.1). This highlights the fact that a large percentage of us have not found a healthy pattern of eating that is sustainable for our lifestyles. With so much misinformation and constantly changing recommendations even from trusted sources, picking a diet and sticking to a healthy lifestyle can be very difficult. Many health and wellness professionals entered the field after lengthy journeys to establish a healthy lifestyle. Many also share my goal of making the journey for others less arduous and overwhelming.
In this article, I plan to describe important characteristics of a healthy eating pattern. I will then discuss many popular diets and identify positives and negatives based on the presence or lack of these important characteristics. Finally, I will discuss the dietary pattern that I follow and suggest other beneficial options. As an ACE Fitness Nutrition Specialist, I am not prescribing any specific diet as this would be outside of my scope of practice and also unprofessional without delving into individual circumstances. Instead, I hope to dispel some of the confusion around diets, healthy eating principles and eating patterns. Knowledge is power and the more information that you have about maintaining and optimizing your health the more likely you can make informed and mindful choices in the chaotic landscape of misinformation.
Dietary Pattern and Principles
A dietary pattern is “the quantities, proportions, variety or combination of different foods, drinks, and nutrients in diets and the frequency with which they are habitually consumed,” (USDA, n.d.). There are important principles that distinguish high quality dietary patterns from low quality dietary patterns. The first is adequacy which means that the foods and beverages you choose to consume “provide all essential nutrients, fiber and energy,” needed to “support growth and maintain health,” (Jones & Barlett Learning, n.d., p.29). Eating high calorie meals loaded with sugar and saturated fats does provide sufficient calories or energy but it does not provide all essential nutrients or sufficient fiber so these kinds of meals do not meet the metric of adequacy. Second is balance between food groups, macronutrients and micronutrients (Jones & Bartlett Learning, n.d.). The food groups are vegetables, fruits, protein foods, grains and dairy. It is important to consume food from a variety of food groups because they provide different vitamins and minerals (micronutrients). Macronutrients include carbohydrates which provide energy to the body, protein which helps build and repair muscles and bones and fat which provides energy, helps with vitamin absorption and promotes satiation between meals (USDA, n.d.).
The third principle is calorie control (Jones & Bartlett Learning, n.d.). A calorie is a unit of energy used to measure the nutritional value of food that is equivalent to the heat needed to “raise the temperature of 1 kilogram of water by 1 degree Celsius” (USDA, n.d.). If we eat the same amount of calories that we burn throughout our daily activities, then we maintain our weight. If we eat more calories than we burn each day through our daily activities and body processes, we store the excess and gain weight. If we eat fewer calories than we burn each day, then we need to utilize stored fat for energy and we lose weight. The fourth principle is nutrient density or the ratio of vitamins/minerals that a food provides compared with the energy content / amount of calories (Jones & Bartlett Learning, n.d.). Foods that are nutrient dense are those that are low in empty calories like added sugar and saturated/trans fats but high in vitamins and minerals (USDA, n.d.). Examples include fruits and vegetables, low and fat-free dairy, lean meat, fish, nuts and legumes.
The fifth principle is moderation meaning that foods and food groups are neither overconsumed or eliminated entirely from an individual's diet (Jones & Bartlett Learning, n.d.). For example, apples are a nutrient dense food packed with vitamin C, potassium, fiber and antioxidants. Eating an apple each day is a great choice but eating apples over all other fruits will leave an individual deficient in many other vitamins and minerals. Cake has low nutrient density but restricting all sweets and baked goods from one's life leaves us vulnerable to the binge restrict cycle (Byrne, n.d.). In this cycle, an individual feels shameful about their body so they decide to restrict which foods they consume each day (Byrne, n.d.). By restricting food and calories, food thoughts and sugar cravings hit a fever pitch as an individual has less energy and fewer opportunities to enjoy their meals (Byrne, n.d.). Eventually, an individual consumes an “off-limits” food, like cake, feels guilty about going off-diet, and binges because they already feel shameful (Byrne, n.d.). This shame then restarts the binge restrict cycle (Byrne, n.d.). The last principle is variety which we touched on during the other principles. It is important to eat a variety of foods because it provides micronutrients (vitamins, minerals and phytochemicals), macronutrients (protein, carbs and fats) and opportunities for pleasure and excitement from meals (Jones & Bartlett Learning, n.d.).
Diet Descriptions
In contrast to a dietary pattern, a diet is “a special course of food to which one restricts oneself, either to lose weight or for medical reasons,” (USDA, n.d.). We have heard the buzz about the newest “magic bullet” for health. One day we should be eating no carbs, the next only meat, the next only plants and the next only liquid meals. I hope to help individuals determine the best eating pattern for them based on their goals and preferences. To do this, I will first describe a variety of popular diets and then utilize the principles listed above to “grade” each diet. Next, I will explain which diets I believe have the healthiest profiles and the most health benefits. Finally, I will describe the dietary pattern that me and my family follow.
High Fat; Low Carb (Keto): Keto or a ketogenic diet is a high-fat and low-carb diet. Depriving carbs with less than 20 grams of carbs per day forces the body to utilize stored fat for fuel. When the body has to rely on fat for fuel, it goes into “starvation mode” leading the liver to produce ketones. While the keto diet might help with short term weight loss because it does help with calorie control by limiting carbs and therefore sugars, it does not provide a balance between food groups, is very restrictive and does not provide for a variety given that it limits fruit and vegetable consumption (U.S. News & World Report, 2024; Davis, 2024).
Meat based (Paleo Diet): This diet is based on the idea that we should not be eating anything that was not available during the paleolithic era given that this is what was eaten by early humans. This plan includes “meat, fish, poultry, fruits, and vegetables,” and eliminates all “grains, legumes, dairy and processed foods,” (U.S. News & World Report, 2024, Paleo). This diet includes nutrient dense foods, adequate and balanced options in terms of micronutrients and macronutrients and encourages calorie control with the elimination of processed foods. This diet does not include a variety of foods or the opportunity to eat “fun” foods in moderation which can leave an individual vulnerable to the restrict-binge cycle (U.S. News & World Report, 2024; Davis, 2024).
Low Carb, High Protein (Atkins): Created by Dr. Atkins in the 1970s, this is a low carb diet like the keto diet which forces the body to use stored fat as fuel. In contrast to the keto diet, this diet encourages high protein consumption with 4-6 ounces of protein at each meal along with a serving of fat and low-carb vegetables. While this diet does encourage consumption of nutrient dense foods and is likely to lead to short-term weight loss from calorie control, it does not provide an adequate balance of food groups or a variety of micronutrients due a restriction of carbs. This kind of restrictive diet also does not allow individuals to practice moderation which can put an individual at risk for the binge-restrict cycle (U.S. News & World Report, 2024; Davis, 2024)..
Ex. South Beach
Intermittent Fasting: Intermittent fasting consists of short eating windows followed by longer periods of fasting. Limiting the amount of time that an individual is eating tends to help control calories which can lead to weight loss. Fasting has many benefits including “increases in Human Growth Hormone which helps with fat loss and muscle growth, improves insulin sensitivity which also promotes fat loss and encourages cellular repair,” (Gunnars, 2024, p.3). Intermittent fasting does not limit the adequacy, balance, nutrient density or variety of food and does allow individuals to practice moderation while likely promoting calorie control given the narrower eating windows. Intermittent fasting can be a beneficial practice to add to one's eating pattern but does not stand alone well as a “diet” given that it does not specify how to balance macronutrients and micronutrients, how to eat a variety of foods etc.(U.S. News & World Report, 2024; Davis, 2024).
Meal Replacement/ Pre-Packaged Meal Services: All meal replacement and pre-packaged meals provide the benefits of calorie control given that servings are pre-portioned. Many also provide an adequate balance of macronutrients and some even utilize nutrient dense foods. The main limitation of pre-packaged meals and meal replacement systems is that they do not provide a variety of food and do not encourage individuals to learn to practice moderation given that the service provides all foods one needs to eat. In other words, these plans are helpful while an individual is using them but they provide limited education so any changes made on the program are not sustainable. Additionally, by restricting foods, this puts an individual at risk for the binge-restrict cycle(U.S. News & World Report, 2024; Davis, 2024).
Ex. Herbalife, Slimfast, Nutrisystem, Jenny Craig
Plant Based Diet: This consists of eating mostly fruits, vegetables, nuts, seeds, oils, whole grains, legumes and beans while also consuming meat and dairy in moderation (McManus, 2024). This is a great approach given that it encourages an individual to practice moderation by allowing consumption of all food groups. It also encourages the adequate and balanced consumption of a variety of foods which leads to beneficial micronutrient and macronutrient consumption. By consuming fewer foods that are processed or high in fat and sugar, calorie consumption is controlled. The Mediterranean eating plan is one plant based diet which “has been shown in both large population studies and randomized clinical trials to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers and depression (McManus, 2024, p.1). The vegetarian eating pattern which does not include any meat but does include dairy has been shown to “lower risk of developing coronary heart disease, high blood pressure, diabetes and increases longevity,” (McManus, 2024, p.2).
While both vegan and raw food diets are plant-based, they provide less variety and balance between macronutrients which can lead to deficiencies
(U.S. News & World Report, 2024; Davis, 2024).
Volumetric Eating: Like intermittent fasting, volumetric eating is more of a dietary approach than a stand-alone “diet.” Eating volumetrically means “eating nutrient-dense, low-calorie foods, such as fruits, vegetables, whole grains and low-fat dairy,” (U.S. News & World Report, 2024). Eating foods that contain a lot of water and few calories helps promote satiation and therefore calorie control (USDA, n.d.). Eating volumetrically is a beneficial way to control calories as long as variety, balance, adequacy and moderation are also considered.
Anti-inflammatory Diet: this is an eating pattern with the goal of “reducing chronic inflammation and related illnesses such as heart disease, certain cancers, and Alzheimer's disease,” (U.S. News & World Report, 2024, Anti-inflammatory Diet). It includes a variety of fresh foods, with a “heavy emphasis on fruits and vegetables, rich sources of phytonutrients and natural chemical compounds found in plants that may be beneficial to human health,” U.S. News & World Report, 2024, Anti-inflammatory Diet). Dr. Weil’s Anti-Inflammatory diet is one example which encourages consuming foods high in omega-3 fatty acids like fish, eating a variety of colorful produce, consuming tea and dark chocolate which contain antioxidants and limiting or eliminating all processed foods U.S. News & World Report, 2024). This diet encourages an adequate and balanced consumption of a variety of nutrient dense foods which promotes calorie control. The main limitation is the lack of opportunities to practice moderation which can leave individuals vulnerable to the restrict-binge cycle (U.S. News & World Report, 2024; Davis, 2024).
80/20: 80/20 eating means “prioritizing minimally processed foods most of the time while also enjoying foods that are delicious but may be higher in added sugars or saturated fats,” (Shaw, 2024, p.1). This 80/20 approach to eating allows individuals to build a base for an overall healthy eating pattern and teaches individuals to practice moderation. It is less likely that an individual will be vulnerable to the binge-restrict cycle given that this approach is not restrictive. This approach encourages an adequate and balanced consumption of a variety of nutrient dense foods. Because of the fact that individuals consume foods that are high in sugar, fat and calories in moderation, calories are also controlled (Shaw, 2024).
Intuitive Eating: according to Evelyn Tribole, intuitive eating is "is about body autonomy, and learning to eat with attunement,” (Caplan, 2021, p.1) The first principle is to reject the diet mentality by recognizing how often diet thoughts drive your behavior. The second principle is to start listening to your hunger and satiation cues and use this as a guide to portion sizes. The third principle is to make peace with food by ditching morality labels on food such as “good” and “bad” and instead practicing moderation. The fourth principle is to learn what foods satisfy you by experimenting with a variety of foods throughout the day. The fifth principle is to utilize exercise and gentle movement to feel energized and continue to build a healthy relationship with your body and yourself (Davis, 2024).
Conclusion:
“So, what diet should I do?” might be the question left in your mind. In my opinion, none of them. A diet is a short-term solution to a lifelong challenge: how do we eat mindfully to encourage longevity? In my opinion utilizing the principles of intuitive eating and the 80-20 approach are the best ways to develop a healthy eating pattern for the lifespan. For those who are unfamiliar or fearful of the lack of structure presented in these dietary pattern principles, a plant based diet such as the Mediterranean diet or an anti-inflammatory diet such as Dr. Weil’s diet can be a good place to start to develop a general understanding of nutrition. The end goal though is to never need to “diet” again. It is to have a healthy enough relationship with food and our bodies that food, weight-loss, calorie counting etc. no longer occupy our minds. We can eat to live, live to eat, and live a life free of dieting.
References
Byrne, C. (n.d.). The binge restrict cycle: How dieting causes binge eating. Ruby Oak Nutrition. https://rubyoaknutrition.com/binge-restrict-cycle/
Caplan, H. (2021). What is intuitive eating? EatingWell. https://www.eatingwell.com/article/291738/what-is-intuitive-eating/
Davis, S. (2024). Best diets of 2024, according to experts. Forbes. https://www.forbes.com/health/nutrition/diet/best-diets/
Gunnars, K. (2024). Intermittent Fasting 101- The ultimate beginner;s guide. Healthline. https://www.healthline.com/nutrition/intermittent-fasting-guide#effects
Jones & Bartlett Learning (n.d.) Nutrition Guidelines and Assessment. Jones & Bartlett Learning.
McManus, K. D. (2024). What is a plant-based diet and why should you try it? Harvard Health Publishing. https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760
Shaw, E. (2024). What is the 80/20 diet- and is it healthy? EatingWell. https://www.eatingwell.com/what-is-the-80-20-diet-is-it-healthy-8417695#toc-pros-of-the-8020-diet
USDA (n.d.). USDA dietary patterns. USDA. https://www.fns.usda.gov/cnpp/usda-dietary-patterns
U.S News & World Report (2024). Best diets overall 2024. U.S. News & World Report. https://health.usnews.com/best-diet/best-diets-overall
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