In a world obsessed with dieting, it’s no surprise that many people try new diets to lose weight. In fact, about 42% of adults globally have attempted weight loss at some point.
With so much information and trendy diet advice on social media, it can be confusing and overwhelming to figure out what works and what doesn’t.
Before you jump into the latest diet craze, here are four important questions to consider:
- Is the Diet Realistic?
Before starting a new diet, think about whether it fits into your life. Does it require expensive products or supplements?
Will you need to follow a strict meal plan? If the diet comes from someone trying to sell you specific products, be cautious.
Many extreme diets ignore practical issues like food availability, affordability, cooking skills, and even cultural or ethical factors. If a diet seems difficult to maintain, it could lead to frustration and stress. Remember, if the diet doesn’t work, it might be the diet that’s flawed—not you.
- Is There Evidence to Support This Diet?
Online “experts” often make big claims about diets, but not all of them are backed by solid research. Some studies may only apply to specific groups, like people with certain health conditions, or they might be based on animal studies that don’t relate to humans.
When looking at diet advice, ask yourself if it’s supported by multiple studies in humans and not just one small or animal-based study. Look for information from trusted sources like government websites, or ask a healthcare professional or dietitian for guidance.
- How will this diet affect my life?
Food plays an important role in our lives beyond just providing nutrients. It’s part of social events, celebrations, and cultural traditions. When considering a new diet, think about how it might impact these meaningful moments.
For example, will the diet stop you from enjoying local foods while traveling? Will you feel left out when eating out with friends because you can’t choose certain dishes? A diet that takes away these experiences may affect your quality of life more than you realize.
- Will this diet affect my mental health?
Think about how this diet will make you feel emotionally. Will it cause you to feel guilty about eating your favorite foods, like a birthday cake or a special meal prepared by a loved one?
Studies show that strict diets can negatively impact mental health, increasing feelings of stress and anxiety, especially if they involve skipping meals or depriving yourself. It’s important to choose a way of eating that supports both your mental and physical health.
While many believe weight loss is the key to better health, it’s possible to focus on health without obsessing over weight. Constant pressure to lose weight can harm mental health and may not always lead to better physical well-being.
Research suggests that eating for health, rather than weight loss, leads to positive outcomes like a healthier relationship with food and less guilt. Practices like mindful and intuitive eating, which focus on listening to your body’s hunger cues and enjoying food in the moment, can improve body image and reduce stress.
Building a positive relationship with food takes time and patience. Be kind to yourself and seek out healthcare professionals who prioritize your well-being over weight loss. And most importantly, remember: food is meant to be enjoyed!
If you care about nutrition, please read studies about the harm of vitamin D deficiency, and Mediterranean diet may preserve brain volume in older adults.
For more health information, please see recent studies about foods to naturally lower high blood pressure, and a simple breakfast switch can help control type 2 diabetes.
Written by by Melissa Eaton, Verena Vaiciurgis and Yasmine Probst, The Conversation.
