If you’re having trouble keeping New Year’s resolutions, especially regarding food and diet, you’re not alone. A 2020 study reported that less than half of people who set avoidance-related goals (eliminating sugar, cutting carbs, etc.) are successful. It doesn’t help that there are so many diet myths floating around on social media that can lead to misinformation, unwanted results, and disordered eating.
Instead of trying a viral diet trend that is almost certainly doomed to fail, why not listen to people who know their stuff? To find out what diet mistakes nutrition experts are tired of seeing, we spoke to them to find out more about what you should be doing instead.
1. Fear of carbohydrates
Registered dietitian Amy Davis says carbs are often made the enemy. She points to the keto and carnivore diets as just a few of the plans that focus on lowering carbs. Davis says the fear of carbs is a mistake, however, explaining, “We need carbs! They’re our body’s main source of fuel, and they don’t make you gain weight like many people believe.”
Instead of giving up carbs as a diet plan, Davis says people can “opt for high-fiber, whole-food carbs.”
Franceska Alfano, a certified nutritionist, agrees. She adds, “Complex carbs like sweet potatoes, quinoa, and whole grains provide the energy and nutrients your body needs — especially fiber and B vitamins. These are essential when you’re focusing on your health, especially for women.”
If you need more reason to stop fearing carbs, consider what the Mayo Clinic has to say. The health care giant notes that low-carb diets may result in more short-term weight loss, but that after about 12-24 months, the results may not last. The medical center also notes that while refined carbohydrates like table sugar can raise blood sugar, the more complex carbohydrates found in vegetables and beans are unlikely to do so.
2. Eliminating all sweets
You don’t have to skip every dessert to maintain a healthy lifestyle. Davis says, “It’s well-documented that too much added sugar has negative health effects, but the all-or-nothing mindset usually backfires.” Not only are avoidance-based goals harder to maintain, but going through sugar withdrawal initially can lead to binge eating behaviors.
The American Heart Association recommends that men consume no more than 36 grams of sugar per day, while women should consume no more than 25 grams per day. For reference, a portion of New York’s famous Junior Milk is estimated to have 22g of sugar per serving. While you’d be wise to avoid a rich dessert with every dinner, you don’t have to feel guilty about the occasional indulgence.
Davis also points out that you can find “unrefined natural sweeteners to satisfy your sweet tooth.” She recommends Medjool dates because “they offer a sweet, caramel flavor and nutrients like fiber, magnesium and potassium.” If you’re cooking at home, you can also try swapping traditional refined sugar for alternatives like turbinado or muscovado sugar.
3. Obsessed with intermittent fasting
Intermittent fasting is an eating style that involves cycling between eating and fasting periods. The Cleveland Clinic says this way of eating can have several benefits. It can reduce inflammation, improve blood sugar and improve sleep quality. That said, there are reasons to be cautious before starting this type of regimen.
The Cleveland Clinic says some of the possible side effects of intermittent fasting include irritability, low energy and sensitivity to temperature.
Alfano also warns, “Intermittent fasting is everywhere now, but it’s not always the best option—especially for women trying to get pregnant or balance their hormones.” She says skipping meals for long periods of time can “raise stress hormones like cortisol, disrupt ovulation and disrupt your menstrual cycles.”
If you’re using intermittent fasting as a weight loss tool, Alfano recommends focusing on eating well-balanced meals and prioritizing both sleep and stress management. Do not fast for longer than your healthcare provider recommends. If you start to feel tired or stressed, this type of food may not be for you. In this case, Alfano recommends that you “try to eat regular, balanced meals to keep your blood sugar stable and help your hormones stay on track.”
4. Relying on protein shakes and supplements
Many protein shakes are advertised as meal replacements. While a recovery shake can help you get a much-needed energy boost after a workout, they aren’t as helpful when it comes to getting your vitamins and minerals.
Alfano notes, “Protein shakes can be helpful in small amounts, but overdoing them can mean you’re missing out on real, nutrient-dense foods.” If you don’t read every label closely, there are probably ingredients hiding in your protein shakes that you’re not aware of. According to Alfano, “Many store-bought shakes are full of artificial sweeteners and fillers that can upset your gut or disrupt your hormones.”
It’s also worth noting that the FDA does not analyze or test the contents of supplements before they go on the market. As a result, determining the actual efficacy of everything from vitamin supplement tablets to protein powders and shakes can be challenging.
A better approach? Alfano says she recommends that people “focus on whole-food protein sources like eggs, lentils, nuts, seeds, and high-quality meat or fish to get what your body really needs. in all their forms allows your body to maximize nutrient absorption.”
5. Adherence to a super strict food plan
According to Davis, any inflexible eating regimen is unlikely to produce long-term results. She explains: “Although a strict diet can give you short-term results, they are usually not sustainable in the long term and lead to weight gain and negatively affect your relationship with food.”
If your eating plan is too strict, it may even be classified as disordered. The National Eating Disorders Association (NEDA) describes disordered eating as a “spectrum of problematic eating behaviors and distorted attitudes toward food, weight, shape, and appearance.” NEDA says behaviors indicative of disordered eating may include dieting, skipping meals, fasting, restricting food intake, or eliminating certain foods or food groups.
Instead of sticking to a strict idea of what you can and can’t eat, Davis advises, “Focus on creating healthy, sustainable habits, like eating 4-5 servings of fruits and vegetables per day, regular exercise that you enjoy and getting enough protein in your meals.”
conclusion
Again and again, the experts we spoke to said the best way to eat better is by focusing on simple habits like eating more whole foods. Be wary of any over-the-counter product that promises miraculous results. And don’t worry so much about what qualifies as a “good” or “bad” food that you lose focus on maintaining a balanced diet. Any all-or-nothing diet is unlikely to be sustainable or help you achieve long-term results. When in doubt, always consult your health care provider about appropriate changes to your diet.
