Do you think a balanced diet is key...

rhogr000

...to successfully losing weight and keeping it off for good?

I've researched a lot of diets, and I've seen a lot of diets come and go; one thing they all seem to have in common is the severe restriction, or outright elimination, of certain food groups.

All too often I've seen people get on board with these diets only to crash an burn as little as 30 days later.

It's my opinion that well-balanced diet that encompasses ALL food groups (including the occasional treat) is essential for a successful lifestyle change. Carbs, protein, fat, fiber, etc, etc should not be severely restricted or completely eliminated; however, portion control is also vitally essential but that's whole other topic.

Does anyone else agree?

I had an epiphany, though, after coming to this realization: making a healthy lifestyle change and losing weight really isn't all that difficult. Yet, it seems (or seemed) so far out of reach for many (including myself). Really, all it takes is a firm commitment.

I guess Yoda said it best: "Do or do not, there is no try."

Thoughts? Opinions?

kaylashari

i totally agree with the occasional treat! if you dont reward yourself occasionally then more times than not we reach a breaking point and have 10 cookies when we should have allowed ourselves to have 1 or 2 a few days prior when the craving started.

rhogr000

Agreed. That rule also apples to restricting or eliminating other nutrients like carbs...eventually you'll give in to the craving and go nuts.

cwolfman13

Generally when people realize that a balanced diet and exercise is the key to good health and proper nutrition and make a lifestyle change that focuses on those aspects rather than "dieting"...generally that's when people finally have long term, sustained success in all regards.

trogalicious

Generally when people realize that a balanced diet and exercise is the key to good health and proper nutrition and make a lifestyle change that focuses on those aspects rather than "dieting"...generally that's when people finally have long term, sustained success in all regards.

agreed. 100%.

PlayerHatinDogooder

It's entirely dependent on the individual.

I could never do a low carb, keto, paleo diet because frankly I like having a social life that involves dinner, dating, and other things. I also enjoy things like alcohol and ice cream in moderation

For me monitoring my intake is the best way forward.

rhogr000

Generally when people realize that a balanced diet and exercise is the key to good health and proper nutrition and make a lifestyle change that focuses on those aspects rather than "dieting"...generally that's when people finally have long term, sustained success in all regards.

Completely agree. It makes one wonder, though, why so many people turn to fad diets in the first place?

trogalicious

Generally when people realize that a balanced diet and exercise is the key to good health and proper nutrition and make a lifestyle change that focuses on those aspects rather than "dieting"...generally that's when people finally have long term, sustained success in all regards.

Completely agree. It makes one wonder, though, why so many people turn to fad diets in the first place?

...because they're turn-key. You can purchase them, buy into the "diet" and mindset that goes with it. The other actually takes some form of effort.

Confuzzled4ever

cutting something out leads to failure in teh long run.. Because you aren't going to never eat that food item again.. Anyone who says "i can't eat pasta every again" is lyign to themselves. At some point they are going to eat spaghetti. and then what.. gain it all back becuas they havn't learned proper nutirition when it includes pasta? I don't but anything out of my diet. I eat whatever I want. otherwise i'd fail. Tremdendously. I don't think anyone is any different. Cutting something out may work for the short term, but I always want what i can't have.. tell me I can't have the chocolate bar.. and that'll become my focus. If I really want the swiss cake rolls that are sitting in the break room today i'll have them.. but I don't.

So yes.. eating properly is the key to proper nutrition and long term health and weight loss.

Dragonwolf

...to successfully losing weight and keeping it off for good?

I've researched a lot of diets, and I've seen a lot of diets come and go; one thing they all seem to have in common is the severe restriction, or outright elimination, of certain food groups.

All too often I've seen people get on board with these diets only to crash an burn as little as 30 days later.

It's my opinion that well-balanced diet that encompasses ALL food groups (including the occasional treat) is essential for a successful lifestyle change. Carbs, protein, fat, fiber, etc, etc should not be severely restricted or completely eliminated; however, portion control is also vitally essential but that's whole other topic.

Does anyone else agree?

I had an epiphany, though, after coming to this realization: making a healthy lifestyle change and losing weight really isn't all that difficult. Yet, it seems (or seemed) so far out of reach for many (including myself). Really, all it takes is a firm commitment.

I guess Yoda said it best: "Do or do not, there is no try."

Thoughts? Opinions?

I think the issue is more in realizing that it's "diet" as in "way of eating" (ie - lifestyle change) and not "diet" as in "to diet" (ie - temporary way of eating). Once you realize, even if you do something like Paleo or vegetarian or gluten-free or whatever, that it's not about "doing this until I lose X pounds, then going back to 'real' food," and that eating something that isn't strictly part of your "diet" (ie - a scoop of ice cream if you're Paleo) once in a while isn't the end of the world and cause for you to binge on pizza and pop tarts for the next month, life gets a lot easier.

Cutting out food groups really isn't as bad as a lot of people make it out to be (grapefruit diets notwithstanding), and I think that's another reason a lot of people fail - they go into it thinking they will fail, telling themselves they will fail, and listening to those who say that they will fail. "Whether you think you can, or you think you can't, you're right."

rhogr000

Generally when people realize that a balanced diet and exercise is the key to good health and proper nutrition and make a lifestyle change that focuses on those aspects rather than "dieting"...generally that's when people finally have long term, sustained success in all regards.

Completely agree. It makes one wonder, though, why so many people turn to fad diets in the first place?

...because they're turn-key. You can purchase them, buy into the "diet" and mindset that goes with it. The other actually takes some form of effort.

Good point, I think they give a false sense of "community"

rhogr000

...to successfully losing weight and keeping it off for good?

I've researched a lot of diets, and I've seen a lot of diets come and go; one thing they all seem to have in common is the severe restriction, or outright elimination, of certain food groups.

All too often I've seen people get on board with these diets only to crash an burn as little as 30 days later.

It's my opinion that well-balanced diet that encompasses ALL food groups (including the occasional treat) is essential for a successful lifestyle change. Carbs, protein, fat, fiber, etc, etc should not be severely restricted or completely eliminated; however, portion control is also vitally essential but that's whole other topic.

Does anyone else agree?

I had an epiphany, though, after coming to this realization: making a healthy lifestyle change and losing weight really isn't all that difficult. Yet, it seems (or seemed) so far out of reach for many (including myself). Really, all it takes is a firm commitment.

I guess Yoda said it best: "Do or do not, there is no try."

Thoughts? Opinions?

I think the issue is more in realizing that it's "diet" as in "way of eating" (ie - lifestyle change) and not "diet" as in "to diet" (ie - temporary way of eating). Once you realize, even if you do something like Paleo or vegetarian or gluten-free or whatever, that it's not about "doing this until I lose X pounds, then going back to 'real' food," and that eating something that isn't strictly part of your "diet" (ie - a scoop of ice cream if you're Paleo) once in a while isn't the end of the world and cause for you to binge on pizza and pop tarts for the next month, life gets a lot easier.

Cutting out food groups really isn't as bad as a lot of people make it out to be (grapefruit diets notwithstanding), and I think that's another reason a lot of people fail - they go into it thinking they will fail, telling themselves they will fail, and listening to those who say that they will fail. "Whether you think you can, or you think you can't, you're right."

I respectfully disagree, I don't think eliminating an entire food group is either beneficial nor sustainable (I mean, come on, are you really never going to have a slice of pizza or scoop of ice cream again for the rest of your life?).

That said, I totally agree with you about viewing your diet as a verb and not a noun. That's why I prefer to refer to it as a "life style".

Dragonwolf

cutting something out leads to failure in teh long run.. Because you aren't going to never eat that food item again.. Anyone who says "i can't eat pasta every again" is lyign to themselves. At some point they are going to eat spaghetti. and then what.. gain it all back becuas they havn't learned proper nutirition when it includes pasta? I don't but anything out of my diet. I eat whatever I want. otherwise i'd fail. Tremdendously. I don't think anyone is any different. Cutting something out may work for the short term, but I always want what i can't have.. tell me I can't have the chocolate bar.. and that'll become my focus. If I really want the swiss cake rolls that are sitting in the break room today i'll have them.. but I don't.

So yes.. eating properly is the key to proper nutrition and long term health and weight loss.

Cutting out pasta is no different than cutting out swiss cake rolls. I couldn't tell you the last time I had either bread or pasta, and frankly, I don't want either of them. There's constantly bagels and sandwiches and tons of other gluten-filled goodies on the "take me counter" at my work, and I have zero interest in any of it.

Why? For likely the same reason you have zero interest in swiss cake rolls - they no longer really register as food for you. Sure, you could eat it, but you have no desire to, and probably rarely do.

That's the turning point in most successful diets (way of eating), I think - you can eat what you want, because what you want is the real food that will satisfy you without blowing sixteen thousand calories. The cake and candy and cookies and soda and donuts that you used to crave are no longer "what you want."

ClementineGeorg

You can lose weight eating bad... you can even maintain for a while.

But is this life only about weight? No. A balanced diet improves you health, physically and mentally (a balanced diet, if no other health issue exists, lead to normal hormone secretion, which is a key factor for mental health).

That being said... there are many `balanced` diets out there.
The truth is that a balanced diet is providing your body with what it needs. And different bodies have different needs. Some people have health issues that they need to balanced throught they diet. SOme people have intolancies and need to cut what others should consume daily.
There is no solution for all. And it's not only about calories, proteins, carbs and fats. It's about different need concerning vitamins, minerals and so on.

Personally, I believe that threat are a part of a healthy diet. Because healthy threats exist. And because a crappy meal in one week or two weeks of healthy eating does not ruin your health.

Dragonwolf

...to successfully losing weight and keeping it off for good?

I've researched a lot of diets, and I've seen a lot of diets come and go; one thing they all seem to have in common is the severe restriction, or outright elimination, of certain food groups.

All too often I've seen people get on board with these diets only to crash an burn as little as 30 days later.

It's my opinion that well-balanced diet that encompasses ALL food groups (including the occasional treat) is essential for a successful lifestyle change. Carbs, protein, fat, fiber, etc, etc should not be severely restricted or completely eliminated; however, portion control is also vitally essential but that's whole other topic.

Does anyone else agree?

I had an epiphany, though, after coming to this realization: making a healthy lifestyle change and losing weight really isn't all that difficult. Yet, it seems (or seemed) so far out of reach for many (including myself). Really, all it takes is a firm commitment.

I guess Yoda said it best: "Do or do not, there is no try."

Thoughts? Opinions?

I think the issue is more in realizing that it's "diet" as in "way of eating" (ie - lifestyle change) and not "diet" as in "to diet" (ie - temporary way of eating). Once you realize, even if you do something like Paleo or vegetarian or gluten-free or whatever, that it's not about "doing this until I lose X pounds, then going back to 'real' food," and that eating something that isn't strictly part of your "diet" (ie - a scoop of ice cream if you're Paleo) once in a while isn't the end of the world and cause for you to binge on pizza and pop tarts for the next month, life gets a lot easier.

Cutting out food groups really isn't as bad as a lot of people make it out to be (grapefruit diets notwithstanding), and I think that's another reason a lot of people fail - they go into it thinking they will fail, telling themselves they will fail, and listening to those who say that they will fail. "Whether you think you can, or you think you can't, you're right."

I respectfully disagree, I don't think eliminating an entire food group is either beneficial nor sustainable (I mean, come on, are you really never going to have a slice of pizza or scoop of ice cream again for the rest of your life?).

That said, I totally agree with you about viewing your diet as a verb and not a noun. That's why I prefer to refer to it as a "life style".

Dairy isn't something I've cut out, so I can't say that I'd never have ice cream again, but yes, I do avoid eating pizza and will invariably choose something else when given the choice. It actually makes me sick to eat it anymore (and really, it always did, I just thought it was "normal", because it was how I felt most days, because I ate like crap most days).

Besides, why blow 1200 calories on a couple of slices of pizza that won't really fill me up, when I can have a gargantuan salad with turkey and ham and cheese and tomatoes and olives for 600-800 calories, and be satisfied?

What makes a diet "balanced," anyway? To me, a balanced diet is one that provides enough protein to maintain muscle mass (or grow it, if you're looking to gain muscle), enough fat and carbs (in whatever ratio that works best for you) to fuel your days and keep you energized, and plenty of all the micronutrients.

So, using that definition, my diet was actually less balanced before I cut out grains, because I wasn't able to get the adequate protein that I needed (because things like bread and buns ate far too quickly into my calorie allotment, and I didn't have as much left over for more protein-rich foods), and I felt starved on 1800-2000 calories. Now, I easily eat 1400-1600 calories and feel satiated.

What, exactly, is it that makes my diet "unbalanced" because I've chosen to cut out grains?

rhogr000

...to successfully losing weight and keeping it off for good?

I've researched a lot of diets, and I've seen a lot of diets come and go; one thing they all seem to have in common is the severe restriction, or outright elimination, of certain food groups.

All too often I've seen people get on board with these diets only to crash an burn as little as 30 days later.

It's my opinion that well-balanced diet that encompasses ALL food groups (including the occasional treat) is essential for a successful lifestyle change. Carbs, protein, fat, fiber, etc, etc should not be severely restricted or completely eliminated; however, portion control is also vitally essential but that's whole other topic.

Does anyone else agree?

I had an epiphany, though, after coming to this realization: making a healthy lifestyle change and losing weight really isn't all that difficult. Yet, it seems (or seemed) so far out of reach for many (including myself). Really, all it takes is a firm commitment.

I guess Yoda said it best: "Do or do not, there is no try."

Thoughts? Opinions?

I think the issue is more in realizing that it's "diet" as in "way of eating" (ie - lifestyle change) and not "diet" as in "to diet" (ie - temporary way of eating). Once you realize, even if you do something like Paleo or vegetarian or gluten-free or whatever, that it's not about "doing this until I lose X pounds, then going back to 'real' food," and that eating something that isn't strictly part of your "diet" (ie - a scoop of ice cream if you're Paleo) once in a while isn't the end of the world and cause for you to binge on pizza and pop tarts for the next month, life gets a lot easier.

Cutting out food groups really isn't as bad as a lot of people make it out to be (grapefruit diets notwithstanding), and I think that's another reason a lot of people fail - they go into it thinking they will fail, telling themselves they will fail, and listening to those who say that they will fail. "Whether you think you can, or you think you can't, you're right."

I respectfully disagree, I don't think eliminating an entire food group is either beneficial nor sustainable (I mean, come on, are you really never going to have a slice of pizza or scoop of ice cream again for the rest of your life?).

That said, I totally agree with you about viewing your diet as a verb and not a noun. That's why I prefer to refer to it as a "life style".

Dairy isn't something I've cut out, so I can't say that I'd never have ice cream again, but yes, I do avoid eating pizza and will invariably choose something else when given the choice. It actually makes me sick to eat it anymore (and really, it always did, I just thought it was "normal", because it was how I felt most days, because I ate like crap most days).

Besides, why blow 1200 calories on a couple of slices of pizza that won't really fill me up, when I can have a gargantuan salad with turkey and ham and cheese and tomatoes and olives for 600-800 calories, and be satisfied?

What makes a diet "balanced," anyway? To me, a balanced diet is one that provides enough protein to maintain muscle mass (or grow it, if you're looking to gain muscle), enough fat and carbs (in whatever ratio that works best for you) to fuel your days and keep you energized, and plenty of all the micronutrients.

So, using that definition, my diet was actually less balanced before I cut out grains, because I wasn't able to get the adequate protein that I needed (because things like bread and buns ate far too quickly into my calorie allotment, and I didn't have as much left over for more protein-rich foods), and I felt starved on 1800-2000 calories. Now, I easily eat 1400-1600 calories and feel satiated.

What, exactly, is it that makes my diet "unbalanced" because I've chosen to cut out grains?

I'm assuming you're cutting out grains as a byproduct of a low carb/no carb diet or a Paleo diet? And when I talk about grains, I'm talking about whole grains, not refined grains.

A lot of the anti-grain rhetoric on the net is fueled by the Paleo crowd, who insist that grains are unnecessary to a healthy diet and that the nutrients in grains can be found in other foods. The first point is completely misleading and the second point is true*

Contrary to claims that grains aren't necessary to a proper diet are this: http://www.medindia.net/news/view_news_main.asp?x=20761 this: http://www.medindia.net/news/Diet-Rich-in-Whole-Grains-Significantly-Lowers-Heart-Failure-Risk-43420-1.htm and this: http://www.medindia.net/news/Daily-Intake-of-Whole-Grains-Protects-You-from-High-Blood-Pressure-24884-1.htm

Secondly, while it's true that you can obtain the same nutrition you would from grains by eating other foods, you place a lot of pressure on yourself to eat a much wider variety of foods in the day. Simply put, it's just more practical to eat grains.

That said, about the only reason I could come up with for completely eliminating grains is gluten intolerance.

But, if the no grain thing is working for you, then that's awesome. My original point is that cutting out grains (or any other food group) entirely isn't really necessary to live a healthy life style.

Dragonwolf

I'm assuming you're cutting out grains as a byproduct of a low carb/no carb diet or a Paleo diet? And when I talk about grains, I'm talking about whole grains, not refined grains.

A lot of the anti-grain rhetoric on the net is fueled by the Paleo crowd, who insist that grains are unnecessary to a healthy diet and that the nutrients in grains can be found in other foods. The first point is completely misleading and the second point is true*

Contrary to claims that grains aren't necessary to a proper diet are this: http://www.medindia.net/news/view_news_main.asp?x=20761 this: http://www.medindia.net/news/Diet-Rich-in-Whole-Grains-Significantly-Lowers-Heart-Failure-Risk-43420-1.htm and this: http://www.medindia.net/news/Daily-Intake-of-Whole-Grains-Protects-You-from-High-Blood-Pressure-24884-1.htm

Secondly, while it's true that you can obtain the same nutrition you would from grains by eating other foods, you place a lot of pressure on yourself to eat a much wider variety of foods in the day. Simply put, it's just more practical to eat grains.

That said, about the only reason I could come up with for completely eliminating grains is gluten intolerance.

But, if the no grain thing is working for you, then that's awesome. My original point is that cutting out grains (or any other food group) entirely isn't really necessary to live a healthy life style.

From your first article:

"Years ago, scientists hypothesized that the higher rates of chronic diseases we have in the West, including heart disease, are due, in part, to a diet full of processed foods," Mellen said.

This suggests that the studies compare a diet that includes whole grains to one where the diet consists of processed grains (ie - white flour). The same observations you linked also hold true for low-carb diets (which will, by their nature, greatly reduce grain intake) - http://www.docsopinion.com/2013/03/17/low-carb-diets-and-heart-disease-what-are-we-afraid-of/ .

The key, then, is not how, exactly, one does it, but rather, THAT one moves away from the "Standard American Diet" and toward more whole foods.

1 in 133 Americans have "full-blown" Celiac disease. Estimates put non-Celiac gluten sensitivity at as much as 6 times that of Celiac. That means 7 in 133, or 1 in 19 people have some level of gluten sensitivity (to compare, the Autism rate is currently reported as 1 in 50, which is considered "epidemic" and "alarming"). That alone seems like a good reason to me to try going without for a while. (Source: http://www.celiaccentral.org/non-celiac-gluten-sensitivity/ )

I'm not pressuring myself to eat a wider variety of foods, to be honest. Actually, I eat largely the same things - eggs and bacon in the morning, chicken, pork, or beef for dinner (maybe lamb or venison if I happen to have it), leftovers for lunch, lunch and dinner coupled with a salad or just a whole veggie of some sort (usually bell peppers). I had spaghetti squash last night for dinner, which is about the extent of my variety. I'll probably have peanut butter on banana when I get home, to hold me over until I eat dinner later tonight. Is that really pressuring myself? I don't think so, but then, I don't mind trying new foods to see if I like them, or if my tastes have changed. *shrug*

Dragonwolf

That said, I'm not really looking to turn this into a grain debate. My original point was that the idea of cutting out a particular food is unsustainable is, in my opinion, more psychological than anything else. There are threads upon threads here that keep repeating the "don't do that, you'll just fail" regardless of what or why a person cut something out. Keep telling someone something enough, and they'll start to believe it, regardless of its accuracy.