Diet is not necessarily a four-letter word (of the bad kind). It is unfortunate that “diet” is most commonly associated with weight loss. Diet should be considered the habitual—sustainable—eating habits we practice regularly. It should not be considered a short-term change that follows the latest trending fad.
It is especially important that we model healthy eating habits to our young—especially girls. It is about a healthy relationship with food and with our bodies. Fad diets, on the other hand, perpetuate extreme body image and severe approaches to weight loss.
I am bothered by the societal pressures for everyone to have “six-pack” abs. Ultra-leanness is the is the desired goal. This is not healthy—especially for women. Bodybuilders get lean, but they are not at such lean levels for prolonged periods of time. Nevertheless, airbrushed photos in magazines and movie/television actors tell us we need to exposed abdominal muscles to look good.
For the many who are overfat or obese, fat loss is imperative. We should seek to improve our body composition—but only to the healthy range (8-20% for males and 15-30%). The prescribed vary from source to source. Typical ranges fall into categories such as “very lean”, “lean”, “athletic”, “overfat”, and “obese”, in addition to “healthy”. Personally, the labels are unimportant without an understanding of the purpose of body fat. We need some body fat for healthy functioning (essential fat is about 2-5% for males and 10-13% for females). Less and physical health is adversely effected. Thus, as long as the minimal levels are met, the “ideal” percentage—provided it is in the “healthy” range—is a matter of personal preference. Every body is different (so, choose your parents wisely).
Many of the body fat tables suggest that it is okay for one to gain body fat as one ages. It is true that we more naturally will owing to changes in activity, but it is not an absolute. It is okay to drift upward some over time, but age is not excuse to become overfat. Body composition is sustainable. There is no need to lose substantial muscle mass and gain substantial fat as we age.
As we model healthy body composition, we teach our children a healthy approach to body composition. We model this by practicing healthy eating. We must teach that there are just three diets: eucaloric, hypocaloric, and hypercaloric. We must teach responsible weight management—i.e., that yo-yo dieting is never acceptable and that calorie manipulation is for the purpose of getting to a desired body composition (e.g., gaining muscle mass or losing body fat). Consistency is most important.
Eat normal foods. “Dieting” should not mean eliminating certain foods from one’s diet (other, of course, than “junk” foods). Other than cleaning up the diet, our eating habits should not change much from a maintenance phase (eucaloric) to cutting phase (hypocaloric). Weight management is about caloric balance and macro (carbohydrate, protein, and fat) balance. While some types of food should be limited, it is mostly a matter of eating more healthy foods—lean proteins, vegetables, fruits, dairy, and limited grains—and less “junk”. One can have his cake and eat it too—occasionally and in small portions. Diets are often ethic or cultural. This should not have to change.
Watch portions. More important than anything is to watch serving sizes. Above I say one can eat cake. Eat a few bites to satisfy the craving and stop. It is best to keep the binge-tempting foods out of the house. Have dessert out where you can share a portion and not over-eat. Eat at the table rather than in front of the television and avoid dining “family style” with serving bowls at the table. Fix the dinner plate in the kitchen, paying close attention to serving size and portion balance (a good recommendation is a palm of protein, a fist of vegetable, a cupped hand of carbohydrates, and a thumb of fat—more, depending on size and caloric needs).
Eat fruits and vegetables. Carbohydrates are going from saint to demon in dieting circles. Carbs are not, however, the enemy. The active body needs carbs to full muscle activity. One may lose a significant amount of body fat on a very low carb diet (e.g., ketogenic, Atkins, etc.), because the fats cannot be thoroughly metabolized (to produce adenosine triphosphate, the fuel necessary for muscular contraction) in the absence of adequate carbohydrate, but performance will be affected. To restrict calories and lose fat, it is usually best to emphasize fresh vegetables, low glycemic fruits, and high-fiber grains—in that order of priority.
Vegetables are filling and, generally, low in calories. Opt for vegetables that are most nutrient dense—i.e., most nutrition per volume and calories. Choose wisely. Include a variety of colored vegetables for more varied nutrients.
Choose fruits that are more water and nutrients than sugar. Be cautious of glycemic index (an index of the insulin response produced by the food). Fruits with a low glycemic index (≤ 55) will be absorbed more slowly into the blood, keeping blood glucose more stable. Fruits with a high glycemic index are absorbed more rapidly and spike insulin levels. Timing of consumption is important. Foods with a high glycemic index are best reserved for post-training (intense exercise) when the muscle is starved for carbohydrate to replenish muscle glycogen. Eating during periods of inactivity, high glycemic food will lead to a sugar crash, which will lead to greater hunger, and more likely be stored as fat. In general, high-glycemic fruits and vegetables are the better choice.
Limit processed foods. It is hard to avoid processed foods in our fast-paced society. We are conditioned for convenience. Nearly all food is processed these days. (Preparing a meal is “processing”.) What one wants to avoid the packaged food with added salt, sugar, fats, and chemicals. If you must eat packaged food, read the ingredients—not just the label. If there are ingredients you can’t identify or added salt, sugar, fat, etc. are at the top of the list, avoid buying the food.
Packaged foods are not all bad. Frozen fruits and vegetables, while it is possible that some nutrient value may be lost, may actually be better in the long-run, as they don’t spoil on the shelf or refrigerator. (By the way, “fresh” grocery fruits and vegetables are not necessarily fresh. Be aware of shelf life and what is in season.)
When at all possible buy local and from the farm. If there are not local farmer’s markets or your schedule doesn’t permit, try to buy the freshest available fruits and vegetables.
Grains are particularly demonized in our society. “Gluten” has suddenly become the devil. While there are some who have legitimate gluten sensitivities (I have a sister-in-law who has celiac disease, so I have seen first-hand how miserable it can make one’s life; my daughter is also undergoing testing for sensitivities), gluten is not always a problem. There is no need to focus on gluten. It is better to focus on the processing of grains and the resulting glycemic index. Refined grains are to be avoided. Limit baked goods as much as possible—especially during times of inactivity. When eaten, look for grains with the highest fiber and protein content.
Avoid sugars. According to the US Department of Health and Human Services (DHHS) Each American consumes, on average, 152 pounds of sugar a year—that is approximately 3 pounds per week!! Not all sugars are the same. While it might be commonly assumed that all sugar has a high glycemic index (glucose has a GI of 100), sugars can range from low (e.g., fructose; GI = 19) to high (e.g., maltose; GI = 105). Sugar, however, carry no nutritive value. Essentially, these are “empty calories”.
Eat heathy fats. Fats have more calories than carbohydrates or protein (9 kcal per g v. 4 kcal per g), but they are digested and absorbed much more slowly—contributing to a great sense of fullness and reducing hunger. Across the day, more (healthy) fats my actually reduce the overall caloric intake. Foods like high-glycemic carbs (the typical American breakfast, for example) will spike insulin and result in one becoming hungry again much sooner.
The common recommendation for fats is between 20% and 35% of the daily caloric intake. Personally, I prefer to focus on protein and carbohydrate intake and leave fats to balance out the calories. In other words, carbs are higher (and, thus, fats are lower) on training days and lower on non-training days. I prefer higher fats in the morning because this hold off my hunger and minimizes the risk of binging throughout the day. (This may be different for others.)
“Healthy” fats are simply fats that are not processed or artificial. There are a variety of fats, and it might be a bit confusing—saturated, unsaturated, monounsaturated, polyunsaturated, omega-3, omega-6, trans-fats, etc. Each has some nutritive value (other than trans-fats and hydrogenated fats), consumption of a variety of healthy fats is warranted. A good rule of thumb is that if the fat has a short shelf-life (before turning rancid) and/or occurs naturally, it is healthy. Preferred “healthy” fats include olive oil, coconut oil, avocado, whole nuts, fish oil, flax, and limited animal fats. Hydrogenated oils (such as margarine) should be avoided. Trans-fats are being eliminated from most processed food, but still check—better, yet, avoid processed foods and packaged bake goods.
Limit alcohol. Alcohol is a mixed blessing. While some health benefits have been demonstrated, we are better off not drinking alcohol or drinking only on limited occasions and in moderation. For weight management, less than one drink per day (on average) is probably the best recommendation. When alcoholic drinks are consumed, be aware that they are essentially empty calories. Opportunity cost. One drink probably means cutting 150 kcal or so from other calorie sources—so choose wisely. Drink less and select beverages with the lower alcohol content.
Be patient. Most important in weight (body fat) management is patience. Pounds of fat were not gained overnight. It will take time to get to the target body composition. The best recommendation for sustainable fat loss is 1-2 lb per week.
Weight will tend to fluctuate. Don’t be married to the scale. Allow for day-to-day fluctuations. It is not uncommon for water weight to fluctuate ±2-5 lbs. Monitor for trend, but don’t panic if weight jumps a little bit.
Once the desired weight is obtained, hold there for a while—a month or two, at least—to establish a new setpoint.
Model to your children that it is all about body composition—not weight! Focusing on a number on the scale can be devastating to young girls (and boys). Encourage children to pursue a comfortable, healthy weight. More importantly, emphasize healthy eating.
Modeling compulsive dieting and “fad” diets sets up the child for a life of unhealthy eating. Teach habits and avoid—at all costs—body shaming. If the child is overweight, take greater care in the foods you buy and promote physical activity. Never make an issue of your child’s weight. Likewise, don’t make your issue about weight. Weight is just a number. Focus on being healthy.
Be your best today; be better tomorrow.
Carpe momento!