‍Diets have been around for centuries, from vinegar and baby food diets to fasting and low-carb diets. They’re often referred to as “fad diets”, as many people jump on them, they work for a bit - then they gain the weight back when returning to old eating habits. How can you spot a diet that will actually work for you? Below are signs that a diet will only work short-term and not bring you the results you want.

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1. YOU RELY ON SPECIFIC PRODUCTS THAT THE MANUFACTURER PRODUCES

If you can only achieve control over your weight using products from a specific nutrition brand, you might want to reconsider whether you truly enjoy having these meals. Do you enjoy the fullness it gives you, the flavour, texture, and the price you are paying for the product? The weight management industry was valued at £1.73 BILLION in 2021 and is expected to almost double by the end of the decade. Continue using the products as long as you are happy with them, they give you the results you want, and they don’t leave a significant dent in your wallet.

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2. YOU CUT OUT ENTIRE FOOD GROUPS

A diet that asks you to cut out entire food groups (e.g. fats, carbohydrates) or foods you enjoy (bread, pasta, sweets) can make your brain obsess over the foods you can’t have. Restriction makes you more likely to end up bingeing on “forbidden” foods, which can lead to a cycle of feeling guilty and shamed, followed by self-punishment by restricting again.  

It’s worth noting that food groups like carbohydrates and fats are good for us; starchy carbohydrates gives us slow-release energy that’s easier to metabolise than protein and fat; unsaturated fats are good for our brains, and every cell in our body needs fat to function. Fibre is also key for a healthy gut and digestive system, and real food will always be healthier than supplements to reach your daily vitamin/mineral requirements.

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3. YOU FEEL GUILTY WHEN HAVING FOODS YOU ENJOY

If treating yourself to a “cheat meal” evokes negative feelings, this can be a sign that you might have developed a complicated relationship with food. Some also experience guilt when returning back to old food habits after finishing a diet, or when not actively dieting. It might be worth talking to a GP, Registered Nutritionist, or Dietician if you experience signs of developing an eating disorder due to dieting.

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4. YOU FEEL HUNGRY A LOT OF THE TIME

If you under-eat because you’re fasting, having smaller portions than normal or restricting for other reasons, you can end up feeling hungry all the time. This may cause your stomach to rumble (and embarrassment in social situations), irritability, digestive issues, headaches, and more. This may be because what you eat isn’t filling enough, you are restricting more than recommended, and your body is going into starvation mode. In some cases, not following your bodily hunger cues can lead you to overeat or binge in the evenings, followed by guilt. Your hunger cues are there for a reason!

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5. YOU FIND IT DIFFICULT TO SOCIALISE

Whether it’s going out for a meal with friends or even having the same dinner as the whole household at home, you find it difficult to plan your social life around food. This may cause you stress and anxiety when going out, and you might have thoughts like “Will they have low-carb options? Will my friends notice I’m eating differently? They’re all having dessert/drinking, whilst I can’t”.  

If your chosen diet makes you anxious about being able to go out for a meal or a feeling of missing out whilst everyone else is enjoying themselves, you might want to reconsider.

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WHAT CAN I DO INSTEAD IF MY DIET TICKS SOME (OR ALL) OF THESE BOXES?

The key to sustainable weight loss is finding a method that works for you. This doesn’t have to be a diet, but instead small changes you make to your lifestyle to gradually lose weight - and maintain the results. For instance, relying on walking more than your car on short-distance trips, introducing fruit as an evening snack in addition to your chocolate (and slowly reducing the amount of chocolate), as well as using smaller plates and eating slower to help you recognise your feeling of fullness.

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Does this approach sound like something you would like to try? Achieve Oxfordshire offers several free weight management programmes, including Gloji Groups, which…

…helps you change your lifestyle gradually

…gives you group accountability and support

…doesn’t judge your struggles but invites you to talk about them and find solutions together with the other clients.

…is a free programme that lasts 12 weeks and can be done either in-person or online.

Learn more here and sign up using the red button in the top right corner.

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