Madeleine Hull
Starting a new diet can be challenging, but there are several ways to convince yourself to take the plunge. Firstly, it's important to remember that balanced diets are not one-size-fits-all; they can be tailored to your specific needs and preferences. A healthy diet should be centred around nutrient-dense, whole foods, but that doesn't mean you have to give up the foods you love. Instead, focus on moderation and portion control, allowing yourself to indulge occasionally. To set yourself up for success, make small, gradual changes to your diet, and create a meal plan to stay organised and on track. Stock your kitchen with nutritious foods and snacks to satisfy your cravings and reduce the temptation to stray from your diet. Remember, it's okay to make mistakes; don't be too hard on yourself if you slip up. Instead, use these moments as learning opportunities and get right back on track.
| Characteristics | Values |
|---|---|
| Ask yourself if you can keep it up long-term | Avoid crash diets |
| Focus on health, not weight loss | |
| Avoid all-or-nothing thinking | View each food choice in isolation |
| Surround yourself with nutritious food | Keep your fridge stocked with whole foods |
| Keep nutritious snacks on hand | Reduce cravings |
| Don't deprive yourself of treats | Practice moderation and portion control |
| Include foods you enjoy | |
| Make small changes over time | |
| Set realistic, specific goals | |
| Create a meal plan | |
| Don't skip meals | |
| Keep a food journal |
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What You'll Learn
Focus on long-term health, not quick weight loss
When it comes to starting a diet, it's important to focus on long-term health and lifestyle changes rather than quick weight loss. This shift in mindset is crucial for maintaining a healthy weight and avoiding the pitfalls of yo-yo dieting or weight cycling, which can have negative health consequences.
Instead of fixating on the numbers on the scale, concentrate on adopting healthy habits that you can sustain over the long term. Ask yourself: "Can I keep this up long-term?" If the answer is no, you might be setting yourself up for an unsustainable crash diet that could do more harm than good.
Focus on incorporating nutrient-dense, whole foods into your diet, such as fruits, vegetables, grains, and proteins. Keep your fridge and pantry stocked with these nutritious options to make healthier choices easier and more convenient. Remember, balanced diets come in all shapes and sizes, and deprivation can often lead to stronger cravings and a higher risk of giving in to temptations.
It's also important to develop a healthy relationship with food. Avoid all-or-nothing thinking, where one less-than-ideal food choice ruins your entire day's diet. Instead, view each new choice as a clean slate and practice portion control to include your favourite treats in moderation. This will help you sustain your healthy eating plan over the long term.
Finally, set achievable small goals that contribute to your overall health. This could be incorporating brisk physical activity, cooking more meals at home, or practising meditation to manage stress. These small changes can lead to meaningful improvements in your health and help you maintain a healthy weight over time.
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Avoid all-or-nothing thinking; don't let slip-ups snowball
All-or-nothing thinking is a common mentality that occurs when we think of foods or health as binary. It involves labelling foods as either "good" or "bad", "healthy" or "unhealthy", and so on. This strict form of thinking can set us up for failure and negatively impact our self-esteem. It can also lead to a cycle of yo-yo dieting, where we lose and regain weight.
To avoid all-or-nothing thinking, it is important to challenge this mentality and view each new choice as a clean slate. Instead of labelling foods as either good or bad, try to see all foods as fitting into a balanced diet. This is known as exploring the ""grey space", where you can examine your relationship with food and your body without judgement. For example, rather than completely giving up less nutritious foods, try having them occasionally while practising portion control. This way, you can still enjoy your favourite foods while maintaining a balanced diet.
Slip-ups are a normal part of any journey and do not define your progress. When they happen, it is crucial to avoid negative self-talk and giving up on your healthy eating goals altogether. Remember that one unhealthy choice does not undo all your efforts if you are making healthy choices most of the time. Instead of feeling like you have "fallen off the bandwagon", review your healthy eating goals and break them down into smaller, achievable steps to get back on track.
To prevent slip-ups from snowballing, stay prepared by keeping nutritious and filling snacks on hand. This reduces the chance of straying from your diet when hunger strikes. Additionally, keeping your fridge stocked with nutrient-dense, whole foods can encourage you to eat more nutritious meals and snacks. By surrounding yourself with healthy options, you increase your chances of success and reduce cravings for less nutritious foods.
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Stock your kitchen with nutritious, whole foods
One of the most important steps to starting a healthy diet is to stock your kitchen with nutritious, whole foods. This means getting rid of highly processed foods and stocking up on nutrient-dense foods such as fruits, vegetables, grains, and protein.
First, take an inventory of your pantry, fridge, and freezer. Throw out anything that is expired or that you don't use. Get rid of highly processed foods with long ingredient lists or unfamiliar ingredients. Starting with a clean slate will make room for healthier options.
When it comes to stocking up on nutritious, whole foods, there are plenty of options to choose from. For pantry items, consider buying coconut products such as coconut oil, milk, cream, shredded coconut, and coconut flour. Other pantry staples include whole grains such as black beans, pinto beans, kidney beans, chickpeas, lentils, and rice. Seasoning sauces like Worcestershire, soy, and hot sauce will add flavor to your meals.
In addition to pantry items, stock up on fresh produce and proteins. Buy a variety of fruits and vegetables to ensure you're getting a range of nutrients. For protein, consider purchasing chicken breasts, ground beef, eggs, and seafood like shrimp and salmon. If you're a meat-eater, buying meat from a local farmer or regenerative farm can be a great way to save money while supporting sustainable and ethical practices.
By keeping your kitchen stocked with nutritious, whole foods, you'll be more likely to stick to your diet and make healthy choices. These foods will provide your body with the nutrients it needs to function optimally and support your long-term health goals.
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Allow yourself treats in moderation
Allowing yourself treats in moderation is a great way to stick to a healthy diet. Depriving yourself of the foods you love and crave can be detrimental, as it tends to make your cravings for those foods even stronger. Rather than giving up the less nutritious foods you enjoy, try having them occasionally while practising portion control.
Nutritionist Amanda Baker Lemein recommends her clients practise the "two-treat rule". This involves eating a healthy diet overall but allowing yourself two portion-controlled servings of your favourite treat a week. This is a more sustainable approach than cutting treats out completely, as it is unrealistic to think you will never eat treats again. By allowing yourself treats in moderation, you are less likely to overeat when you do have them.
If you are having a treat, make sure you focus on the quality of the food. Savour the taste and texture of the food and be mindful of every bite. This will help you appreciate the food more and prevent you from bingeing.
It is also important to keep nutritious and filling snacks on hand to reduce the chance of straying from your healthy diet when hunger strikes. Keep your fridge and pantry stocked with nutrient-dense, whole foods to encourage yourself to eat these foods more often.
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Set realistic goals and use a food journal
Setting realistic goals and using a food journal can be powerful tools to help you stick to a diet.
Firstly, ask yourself whether your diet is something you can keep up long-term. Crash diets that rely on extreme calorie restriction may deliver fast results, but these rarely last. Instead, focus on instilling healthy habits by eating a nutritious and balanced diet. This can include nutrient-dense, whole foods such as fruits, vegetables, grains, and proteins.
When setting realistic goals, it's important to use the SMART criteria: make your goals specific, measurable, achievable, relevant, and time-based. For example, a goal to eat more vegetables could be made more specific by committing to eat three servings of vegetables per day. This is a simple, achievable goal that can be easily measured and tracked over a certain period. Setting realistic goals will help you stay motivated and track your progress.
Food journals are a great way to support your diet and can be recommended by doctors and dietitians. They can help you understand your eating habits and patterns, identify any unhealthy habits, and keep you accountable for your dietary choices. Food journals can also be used to identify any food sensitivities or allergies. For example, you may not realize how many calorie-dense foods you eat in a day until you write them down. A food journal can help you become more aware and better equipped to make nutritious choices. Be sure to include the types and amounts of food and drink, when and where you consume them, and how they make you feel.
Remember, it's important to be consistent with your food journal. Try to record your meals and drinks as soon as possible, as it can be easy to forget items if you wait until the end of the day. There are also smartphone apps available to support your food journaling, such as Lose It! or MyFitnessPal, which offer information on calories and other nutrients.
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Frequently asked questions
Starting a diet can be daunting, but it's important to remember that a diet is not necessarily about restricting yourself or losing weight. Instead, focus on the health benefits of eating nutritious, well-balanced meals. Think about how a diet can support your immune system, promote healthy development, and reduce your risk for chronic health conditions like obesity, diabetes, and high blood pressure.
Here are a few tips to stay motivated:
- Set realistic goals: Ask yourself if you can keep up with your diet plan in the long term. Avoid crash diets that promote extreme calorie restriction, as they are usually unsustainable and may lead to regaining lost weight.
- Create a meal plan: Organize your meals and snacks for the week, and stock up on nutrient-dense, whole foods that you enjoy. This helps you stay prepared and reduces the temptation to stray from your diet when hunger strikes.
- Allow for flexibility: Don't fall into the all-or-nothing mindset. If you indulge in a less-than-ideal food choice, don't let it snowball into a full day of unhealthy eating. Each new choice is a clean slate, and you can always get back on track with your next meal.
It's essential to listen to your body and allow yourself to indulge in cravings occasionally. Depriving yourself of your favourite foods can backfire, making the cravings stronger. Practice moderation and portion control, and include the foods you love in your diet in smaller quantities. Additionally, keep nutritious and filling snacks on hand to reduce cravings and help you feel full between meals.
