Metabolism: Which Diet Is The Best?
5 Things To Look For.
As we close out December, you may be considering your options for nutrition programs to start in the new year. And you have a LOT of options.
Here at Mindset + Metabolism, we don’t preach one methodology as the end all be all, “best” approach. I’ve worked with hundreds of clients and have seen first-hand how certain approaches work better for some than others.
Here’s what I mean…
Keto tends to work better for men and post-menopausal women, or as a short-term reset in those in perimenopause with blood sugar concerns or stubborn weight loss.
Primal/Paleo diets tend to work well for many people, but are often best used as a framework vs. a strict set of rules.
Whole30 is great to do once in your life to understand food sensitivities, but please do the reintroduction properly to get the most out of the program. And don’t use Whole30s as a weight loss tool, that’s not what it was intended for.
Vegan/vegetarian diets can work well for some, but those individuals have to be diligent about supplementation, micronutrient intake, and getting enough protein without overdoing it on carbs.
Macro tracking can be a fantastic option for athletes who may be unintentionally under-fueling and for most individuals as a short-term way to objectively track your intake to make informed decisions about what needs to be worked on to reach your goals.
When you’re choosing a nutrition program, make sure it has the following as its guiding principles.
Your program should:
Prioritize whole foods vs processed foods.
Prioritize protein.
Offer some form of tracking.
Focus on the long game.
Allow for flexibility.
If a program doesn’t include these variables, it will be harder to stick with or see results from.
Prioritize whole foods vs processed foods.
This one is relatively obvious, but the reason is more than surface level. Research highlights that those who eat more processed foods eat 500 calories more per day, eat at a faster rate, and gain weight. This is likely because highly processed foods do not trigger the same satiety mechanisms that whole foods do. Those satiety mechanisms include water, fiber, and protein - which are often missing from highly processed foods.
You could probably crush a pile of french fries or potato chips, but you likely wouldn’t eat more than 1 baked potato.
Additionally, you will look and feel better with more whole foods. Your skin, energy, mood, and digestion improve when you focus on phytonutrient- and water-rich foods that your body can recognize.
In fact, colorful foods that contain carotenoids (think the orange hue in carrots, squash, and sweet potatoes) are shown to enhance facial color, attractiveness and perceived health.
Action:
This doesn’t mean perfection. Healthy diets include a mix of whole foods and processed foods, within reason. Aim for 80%+ of your choices coming from less processed, whole foods.
Your protein bar or powder, pre-made sauce, deli meat, and chocolate bar are examples of processed foods that certainly make eating more enjoyable and realistic long-term. There is a wide range of options for processed foods, with some healthier than others (think Rxbar vs Muscle Milk). Choose the healthiest option within your budget.
Prioritize Protein
We’ve talked about the importance of protein in other Substacks, so it’s no surprise I’m going to mention protein here.
Protein can:
Help you feel more full between meals.
“When compared to high-fat snacks, eating less energy dense, high-protein snacks like yogurt improves appetite control, satiety, and reduces subsequent food intake in healthy women.” - Nutrition Journal
Help you maintain muscle when you’re in an energy deficit.
Remember it’s not just about weight loss, it’s about having a healthy and desirable body composition that shows off how hard you’re working.
Action:
Aim for your ideal body weight in grams of protein. (Example: If your ideal healthy weight is 140 lbs, aim for 140 grams of protein).
If you’re starting from a low protein intake (around half of your ideal body weight in grams of protein), consider gradually working up to the higher amounts, starting with breakfast.
Offer some form of tracking.
This could mean tracking macros or using a food journal, but it doesn’t have to.
Ways you can monitor your progress include:
Monitoring your non-scale victories (how your clothes fit, skin looks, digestion feels)
Using a calendar and marking an “X” on days you stick to your health goal/habit.
Reflecting on how the day went in a journal.
For most people*, I highly recommend tracking your food in an app like Chronometer for 5-7 days (including at least 1 weekend day).
Objectively tracking your intake can provide information about
How much you’re eating (total calories, protein, carbs, fat, fiber).
Where your calories are coming.
Gauge if you need to reverse diet (slowly increase your calories), keep things consistent, or decrease your calories to meet your goal.
I recommend working with a dietitian to do this, as they can provide you with context that can be hard to see. We’re often too close to our successes and struggles and miss things.
While you can certainly make progress on your goals without tracking, data can help you measure slower, incremental progress that happens and provide objective data to make informed decisions.
*I do not recommend this for those with an active eating disorder or history of disordered eating.
Focus On the Long Game
If the program you’re looking at is promising quick fixes or fast results, run.
Behavior change and sustainable results take time. Sure, you may notice some improvements the first few weeks you make a change; especially on programs that cut out certain food groups that you may be sensitive to or that cause a quick loss of water (lower carb approaches).
If you’re not used to eating whole foods, changing your dietary approach to one that’s more balanced and less processed will very likely improve your overall symptoms.
But don’t be fooled that if you’re not dropping 3+ lbs a week the program isn’t working. Weight loss isn’t linear, and some weeks may result in no loss or even gain.
Trust the process, look at your objective tracking, and make small tweaks, but stay the course.
Program hopping is not the solution.
Allow For Flexibility
If the plan you’re following requires rigidity, it’s worth reconsidering. While some degree of grit is required for behavior change, if you have to completely restart the plan due to having a few bites of dessert during the holidays or are required to completely avoid a specific food (outside of an elimination diet), it’s probably not the best plan for you.
Humans are not robots, and food is absolutely part of how we connect as humans. Plans that require too much rigidity contribute to hermit-like behavior and aren’t necessary to see results.
Restriction isn’t impressive or inspiring, it’s annoying.
Instead, work on ways to enjoy the foods you love in a way that makes you feel good. Don’t go into holiday meals or events with friends starving or with an “f it” mentality. While one night out won’t “ruin your progress”, we all know how often these events creep up. Your energy is better spent leveraging tools we’ve discussed previously like:
Next bite nourishing
“Worth it” choices
Eating a protein-rich meal or snack before an event
Drinking water between drinks
What Now?
Does your approach pass the test? If not, reconsider if it makes sense for you in this season. What is your plan for 2024?