On Monday, the New York Times ran an article about how weight loss is not a one-stop shop for everyone and that one diet doesn’t necessarily work for everyone. But in the article, what they actually pointed out was that diets work for almost nobody.
“[Dr. Sack’s] study involved 811 overweight and obese adults, randomly assigned to follow one of four diets and undergo behavioral counseling to help them stick to their diets. The diets ranged over the span of what has become popular. Two diets were low in fat but one low-fat diet was high in protein and the other had average amounts of protein. Two others were high in fat and one of those high-fat diets had an average amount of protein while the other was high in protein.
The research was designed to answer the question of whether one diet was any better than another and it provided an answer: None of the diets elicited much weight loss on average, and no diet stood out from the others.”
However, there were a few outliers, a few folks who did lose some weight. Two people used meds and one of those meds eventually stopped working. Two others relentlessly counted calories and were both pretty miserable (know that scenario?) And one other woman implemented the glycemic load theory. In this scenario, she kept her blood sugar stable by eating whatever she wanted but making sure to eat protein first. So if she wanted pasta, she would start her meal with a piece of chicken. She started her day with protein like unflavored Greek yogurt or eggs and avocados before she ate her fruit. Stabilizing her blood sugar enabled her to stabilize her mood and eventually her weight normalized back to what was healthy for her. And she reported finding this way of eating effortless. So she didn’t actually go on a diet or restrict food, she instead added something to keep her brain and her body balanced and that is what got her to a place where she felt great in her body and had no trouble maintaining it.
This theory tends to be what many ED dietitians recommend to their clients. Eat what you want, but eat protein first. Having lots of fluctuations in your blood sugar destabilizes your mood, your hunger cues and your appetite. So simply starting your meal (or snack!) with protein can be extremely helpful in keeping the binge eating down. For instance. Let’s say you are craving something sweet. You go and you eat that thing on an empty stomach. Your blood sugar rises quickly and then drops quickly. With the drop you feel ravenously hungry, you have a headache and you’re a little depressed. What do you do? You go and eat more to make that feeling go away. But if you eat some protein first, your blood sugar tends to be more stabile minimizing the chance of big dips and surges. This then keeps your mood and your hunger more even.
So, eat what you want, but start out with protein to help avoid blood sugar binges. Don’t drink alcohol on an empty stomach and don’t eat sugar on an empty stomach.
“When was the last time you woke up and wished you’d had just one more drink the night before? I have never regretted not drinking. Say this to yourself, and you’ll get through anything.” – Meredith Bell —
Change this to “When was the last time you woke up and wished you’d binged the night before? I have never regretted not bingeing…”
I love this quote because it reminds us to always remember the consequences of our desired actions. Think about how you want to feel in the morning and let that vision carry you forward.