Post-Holiday Diets.. Necessary?

Even though the holidays have been different for a lot of us this year, it didn't stop us from eating! (Especially if you're in quarantine). From November to January, many of us indulge in our favorite dishes, and once the New Year approaches we anticipate "to get ourselves together". How many of us purchase gym memberships in the beginning of the year, that automatically withdraw from our bank accounts that we don't use a month later? *whew that just touched my spirit* Vision boards and New Year resolutions are created with a certain body type and look in mind. That's when the fad diets and detoxes come in, but are they really effective?

Fad Diets

As a nutrition student, one of the first topics we learned about is fad diets. Fad diets are current trends that are sold to be the most effective way to lose weight. Manufactures have done a great job persuading us to purchase their diets using transformation pictures and testimonials. Honey, you can't tell these self proclaimed internet health coaches, that their lives haven't been transformed, and they can do the same for you. *no shade* These folk go from a size 14 to a 4 with abs..in a few weeks! I'm not going to lie, I've been convinced before. I definitely have this super toned girl on my 2021 vision board, that I still haven't prepared to look like yet. However, after taking my first nutrition class, the science behind these diets is something I think people should consider.

Trends

While there are so many diets and detoxes that consumers try, I'll cover just a few that pop up on my social media pages frequently. FYI, I am not here to down play or promote any of these diets, just giving information about what I've learned.

Keto:

This diet is very popular. If you never heard of it, go on any search engine and look it up. There are a ton of support groups with recipes and success stories. It is high in fat, very low carbs, and an adequate amount of protein. I personally know people who love it and have a lost a ton of weight from it.

Foods that are suggested include:

• Meat

• Dairy

• Eggs

• Avocado

• Olive Oil

• Low carb vegetables

If you haven't noticed, this diet does not mention fruit. That's because fruit contains sugar, which means they are high in carbs. Carbs are not only found in fruit, but of course bread and alcohol.

Paleo

It is known as the "hunter-gatherer" diet. It looks simple, but it is very restrictive. This diet limits grains, gluten, simple sugars, added salt, dairy, legumes, nightshades (i.e. tomatoes, eggplants, peppers, potatoes, etc.), and supplements. This a diet simply of fruits, vegetables, lean meats, fatty fish, eggs, and some nuts and seeds. Going out to eat could be a pain if you don't have a plan when choosing the right meals under this diet.

Mediterranean Diet

This diet originates from foods eaten by people from the countries that border the Mediterranean Sea such as Italy, Greece, and France. This diet is based on plant based foods such as fresh fruits and vegetables, nuts, whole grains, seeds, legumes, herbs and healthy fats (i.e. olive oil). Fish, meat, eggs, and dairy can be eaten but in moderation. For my red wine drinkers, you can also have a a couple of drinks in moderation.

Small Restrictions:

• Highly processed foods

• Processed meat (i.e. sausages, lunch meat)

• Added Sugar

• Refined Grains (i.e. white bread & pasta)

• Trans fat (i.e. fried food, butter)

• Refined Oils (i.e. canola oil, grapeseed oil)

Detox Drinks

Juicing Detox

This is pretty much replacing meals with juiced fruits and vegetables. There are a wide range of drinks that you can purchase or make yourself. The purpose is to lose weight quickly, and potentially detox the liver and kidneys. Success stories include clear skin, improved mood, and overall substantial weight loss. Some people juice fruits and veggies, while some drink just water with lemon and cayenne pepper.

Some people detox for 1-3 days, while others manage to maintain a week.

Smoothie Diet

A smoothie diet is similar to juicing, except it is blended differently, and usually includes a base (i.e. spring water, coconut water, plant based milk). Depending on your goals, powders, seeds, honey, nut butters, etc. can be added to smoothies for different nutritional purposes. Some people replace one or two meals with smoothies, while others replace all of them. This detox can last up to 10 days, while others do a full 21 *bless it*. It is supposed to help people who want to lose weight quickly and easily.

What's the Science??

When making decisions about your health, you don't want to put yourself at risk to shed a few pounds. For an average adult, our body needs 45-65% carbs, 10-35% protein and 20-35% fat. Completely eliminating these three macronutrients can be a detriment to your health.

Have you ever felt fatigued after just eating a salad? Even though you've eaten, if there are no carbs in that salad, you have deprived yourself from energy. Girl.. eat a little rice, it's ok! Carbs are very important for energy function and help fuel your brain. A lot of people who are die hard keto fans get sick and go through a ketosis stage, because of the lack of carbs in their diets. If you choose to do it, just know what you're getting yourself into.

Protein is important because it builds and repairs our muscles. I noticed when I stopped eating a lot of meat, I lost a lot of weight. However, it wasn't anything to celebrate, because I was not adequately substituting the right plant protein. I lost more muscle than fat. While protein is important, the percentage that our body needs is small. A steak for breakfast, chicken wings for lunch, and a pork chop for dinner might not be necessary (no judgement though).

Then there's fat. Yes we need fat!!! The body needs essential fatty acids that our body can't make on its own. Examples include avocados, some oils, and nuts. It helps the body absorb different vitamins and gives us energy. However, we misuse it a lot when we over indulge, especially with saturated fats. That includes butter, cheese, fatty meats, biscuits, cake, etc.

So What Does This Mean??

In my opinion, here are the best ways to "reset" after the holidays.

• Eat a balanced diet (restrict processed foods)

• Increase your fruit and vegetable intake

• Drink plenty of water

• Get some rest

• Get your body moving

• Cut out excess added sugars & dairy

It could all be so simpleeee, but you rather make it hard! ("Ex-Factor", Lauryn Hill) I swear it seems like I end most of my blog post with the same list, but it proves itself to be true every.. single.. time! I don't believe in completely depriving yourself in order to be healthy. Your body is just craving what it naturally needs. After 21 days of consistency, you will naturally form healthy habits to where you don't need to worry about dieting. I don't see the point in living off juice for three days. It's just not healthy. The most important thing is that you feel great. People get too caught up in numbers, and not about how they feel. There are skinny people who are unhealthy, and plus sized people who are healthy.

I can hear somebody saying right now, I know this little ass girl is not talking about just "feeling great". I am not naïve, we want to look good too. I believe if you follow a balanced diet plan and stay active, you can reach the self-image you are looking for. Whatever works for you, works for you. It has to start within though. At the end of the day take the pressure off yourself, indulge sometimes, form healthy habits, and stay safe.

Comment below about your experiences with dieting after the holidays!

Inspirationally & Awakeningly,

Gia

“Power is nothing unless you can turn it to influence”

-Condoleeza Rice

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