Open TikTok and you’ll be led to believe that jelly is a superfood and that eating dog food is the right way to reach your protein goals (I wish you were joking). Or search for “#cheatday” on Instagram.you will encounter a casual 5 a million post.
Of course, harmful diet lectures masquerading as “healthy options” have been around for far longer than social media. As a registered dietitian who strives to optimize people’s health in a safe and sustainable way, I can’t help but highlight some of the common habits that can harm your health. Seem Although healthy, it can actually harm our physical and mental health.
4 unhealthy habits that often result from a toxic diet
eat the exact same food every day
please listen. There is nothing wrong with routine eating. Cooking the same meal repeatedly is a great way to reduce the stress of a balanced diet, especially on busy weekdays. And it makes some sense to choose to eat the same food over and over again. After all, we like what we like.
But eat exactly. same. meal. Going day after day for long periods of time can also be a type of restriction. The reluctance to change diet often comes from food culture-based fear of food.
Example: Perhaps you know the exact calorie count for your usual breakfast, lunch, and dinner, and you don’t want to mix things up (or just don’t know) for fear of overdoing it. is) how more calories burned). Or maybe it has nothing to do with the numbers, but certain foods feel “safe” to you, while others are strictly prohibited.
Instead of relying on inner wisdom such as hunger and satiety cues, cravings and personal preferences, the diet industry should rely on external factors (such as calories) to determine what and how much to eat. have convinced us.
If you can’t get a good combination of your daily meals, please consider it. why. Maybe it’s the love for standard items. I personally eat nut butters for breakfast every day and wouldn’t consider it any other way. However, if deviating from your favorite menu is downright uncomfortable or terrifying, consider working with a registered dietitian or therapist to help you get through this situation.
Instead of relying on inner wisdom such as hunger and satiety cues, cravings and personal preferences, the diet industry should rely on external factors (such as calories) to determine what and how much to eat. have convinced us.
Follow the “cheat day” mentality
I once heard someone say, “Diets are like relationships.” If you have to cheat, it’s probably not the right way for you. Signal a mic drop.
Jokes aside, the notion of a “cheat day,” or the idea that you can eat whatever you want just one day a week, is far from healthy. First, the habit is a restrictive/overeating cycle by encouraging you to deny yourself most of the time, temporarily overeat (often until physical discomfort is reached), and then start the cycle over again. fundamentally promote Cheat days are not ideal for digestion and blood sugar balance.
Contrary to what food culture has taught us, eating patterns that encourage fasting are not helpful in the long run.
Eat out or eat something different before an event
Consider the following multiple choice question. You have a big event later this evening that may involve heavy eating and drinking. What does the first half of your day look like?
- Do a serious workout, drink green juice for lunch, and “save it for later.”
- eat like any other day
- You say, “Damn it’s going to be a blast tonight, you better start your day with a donut and get a pizza for lunch.”
Most people fall into one of two extremes: ‘thrift’ or ‘fall off the wagon’ in the hope of a more indulgent meal. Spoiler alert: Neither option works well. Eating voraciously only increases the likelihood of overeating (remember the restrict/gluttony cycle?). On the other hand, following the same “no” mentality as cheat days often leads to discomfort and regret.
Food culture is fundamentally about preying on our self-loathing, so we assume that one indulgent meal (or weekend or vacation) has a huge impact on our bodies. In fact, the choices we make about what and how we eat each day and every year truly shape our health.
To that end, try to eat as “normal” as possible in preparation for your next fancy meal out. And once you’re seated at a special meal slush event, notice how feeding yourself earlier in the day changes your experience at the dinner table. By the time the check rolls around, it may feel more immersive, more satisfying, and less frustrating.
(Also, if you’ve ever been exposed to a guest at your Thanksgiving dinner who absolutely *always* re-reports to your room every year that you skipped breakfast and lunch in order to “save calories,” the attitude is literal. I know how much it ruins a party.)
weigh yourself daily
I’m not against getting on the scale if I find it useful. Some people are deeply inspired by this practice, while others simply evaluate the data. There is no right or wrong answer here.
We do not recommend checking your scale every day. That’s because daily weight fluctuations don’t make any sense. Your scale can change depending on how much water you drink, whether you have had a bowel movement, and where you are in your menstrual cycle. Excess sodium promotes fluid retention, so even the food you ate last night can cause temporary weight gain.
I once heard someone say, “Diets are like relationships.” If you have to cheat, it’s probably not the right way for you. Signal a mic drop.
my point? Checking your weight every day is often more confusing than satisfying. Furthermore, it contributes to a similar dependence on external factors that define our health. So if you’ve gained a few pounds, but you’re eating more balanced meals, lifting heavier weights, and feeling more comfortable than before…the numbers on the scale are really worth that much. Is it? As material to think about.
