Intermittent fasting may not be as helpful for losing weight as once thought, a study finds
Those decadent times, whether you're getting together for a holiday meal or deviating from your regular schedule to meet up at a restaurant, might be tarnished by feelings of embarrassment or being out of control. However, according to Charlotte, North Carolina-based nutritionist Natalie Mokari, special occasions don't have to be like way.
Many people's eating habits are influenced by diet culture or cultural ideals that promote food restriction in order to achieve a leaner physique. However, studies have demonstrated that restrictive dieting rarely leads to long-term weight loss, as well as the personal experience of many people.
According to nutritionist and founder of TikTok Steph Grasso, restrictive diets "may potentially do more harm than good." She said this to CNN in April 2022. "You might lose a lot of weight, but ultimately that weight will come back, and because you restricted yourself so much, you might even gain more."
Mokari advised individuals to reconsider their dining habits as they begin the new year. Depending on your current health, specialists advise against categorizing items high in sugar or sodium as forbidden while you're treating yourself.
In fact, according to the US Dietary Guidelines for Americans, you should reserve the remaining 15% of your diet for foods that you enjoy and consider decadent. Everyone is unique, of course, so if you have dietary limits because of particular medical concerns, Mokari advised talking to your doctor before indulging.
Even though eating a meal may seem so simple that you don't need instructions, Mokari advised utilizing the following three techniques to improve your performance — both for your holiday get-togethers and if you're looking to change how you approach food in the coming year.
1. Think about the factor of satisfaction
The first step is to serve and order for yourself foods that appear appealing, rather than merely those that adhere to a strict diet. Frequently picking an item you know you won't enjoy can result in overeating after a meal, according to Mokari.
The salad with grilled chicken is what diet culture teaches us to order at a restaurant in order to be the healthiest, but that doesn't have to be the solution, she continued.
Mokari claimed that she prefers to base her selections when perusing a menu or festive spread on her level of satisfaction following the meal.
This entails thinking about pleasant foods you haven't had in a while to eat and what would make you feel good based on what your body needs rather than always fighting desires.
When it's chilly outside and you need some carbohydrates to keep you full, she added, a toasty burger might feel better than that salad, which may be ideal for a light dinner on a sunny day.
A side of veggies is always an option as a supplement if you want to round up your nutritional intake, she continued.
According to Grasso, adding nutrients to meals rather than eliminating items you like is more efficient and sustainable for a variety of health goals.
But recognizing your needs and satisfying your wants
Ultimately, Mokari said, "get something that would satisfy you and leave you feeling nice, so you didn't spend like $20 on lunch and leave feeling hungry and looking for snacks." The less you feel the need to aimlessly nibble, the more satisfied you are with what you consume.
2. Pay attention to signs of hunger and fullness
The human body is capable of telling you when what, and when to quit eating, but diet culture has tampered with those cues, according to Mokari.
Restricting what and how much you eat—for example, telling yourself you can't have that burger or ice cream instead of letting yourself enjoy a treat—can result in overeating later to make up for it, the expert continued.
In order to eat a good and wholesome dinner, Mokari advised listening back to those internal indications of hunger and fullness.
That entails abstaining from starving yourself all day in order to "store up" for a tasty meal later.
Mokari advised against arriving at a restaurant when you're particularly hungry. It simply causes people to make judgments based more on portion size in an effort to control their hunger and stop feeling famished.
She also advised trying to set your fork down between bites. When you move more slowly, your body has more time to communicate with your brain the signals that tell you when you are full but not uncomfortable.
3. Relish the occasion.
Finally, she advised you, to let go of the fear and shame so that you may simply take in the moment.
According to Mokari, this is enjoying the food and engaging all of your senses to fully appreciate what you are eating.
She asserted that eating need not be all or nothing. On Wednesdays, you can eat ice cream, and on Saturdays, you can have a salad for lunch.
The more you balance it out throughout the course of the week, the more balanced a person you'll be, according to Mokari.
Most people have favorite foods, whether they are sweet, salty, fried, or alcoholic beverages that they don't want to give up, so incorporate them gradually into your diet, she advised, even if they feel luxurious.
Don't feel bad about yourself when you do incorporate them.
According to registered dietitian and author Brooke Alpert, feeling guilty about your eating habits leads to a cycle in which you continue to make bad decisions.
In a 2022 interview, "The Diet Detox: Why Your Diet Is Making You Fat and What to Do About It."
A slice of cake, French fries, and pizza all have their proper times and places.
And lastly, enjoy yourself. Many cultural and social gatherings revolve around food and dining, and you don't want to miss out because you're worried about adhering to certain rules, she added.
One of the many delights in life, in my opinion, is eating a meal with others, Mokari continued. Enjoy the people you're with, she said.
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