DIET MYTHS
Nutrition is probably one of the most controversial topics over the decades. Trends in nutrition never seem to end. In the ’80s and ’90s, fat was the source of all evil, now carbohydrate has become the new fat. Some people claim that we should eat like our ancestors (hunters and gatherers), others swear by a vegan diet and the list seems to go on.
Evidence suggests that one macronutrient (carbohydrate, fat and protein) is not superior to the others. The total calorie intake and the quality of macro and micronutrients (vitamins and minerals) are more important.
For example, carbohydrate itself is not bad; in fact, carbohydrate is a major source of fuel for the body. But excessive amounts of processed and refined forms of carbohydrate with added sugar is not a good idea. In fact, consumption of excessive amounts of sugar and alcohol can not only have a negative effect on the body (weight gain, rise in blood sugar levels) but also the brain.
Sugar is highly addictive and comparable to most recreational drugs due to its reward-seeking behaviour effect. Research has also shown a strong association between sugar, alcohol and major brain diseases.
WHAT WORKS
Simple advice still holds over diet fads when it comes to evidence. Therefore, instead of following trendy diet plans, the primary focus should be on the following:
a) Not overeating
b) Getting enough vitamins and minerals through vegetables and fruits
c) Avoiding excessive consumption of added sugar, processed foods, alcohol, and trans fats (fast food).
A diet popular in one country or a state may not be feasible for another due to cultural and geographical differences. Therefore, what is trendy for some might be a disaster for another when it comes to adherence. Remember, consistency is the key. There is, unfortunately, no magic diet.
STRATEGIES TO EAT RIGHT
On that note, let us look at some of the common psychosocial barriers in nutrition and practical strategies to overcome them.
• Get company while changing eating habits: If you want to make changes in your eating habits, then try and do it along with someone instead of doing it alone. It could be your partner, friend or a family member. When we do things with another person we become more accountable for our actions because we do not want to let others down.
• Don’t worry about body image: Do not skip meals to be skinny due to social pressure but focus on being healthy. It is important what you think of yourself before what the world thinks of you. Social expectations will keep changing and so will the trends — skinny to curvy and back. Remember, having the energy to play with your kids will give you more satisfaction than fitting into smaller-sized dresses in the long run.
• Curb sugar cravings: If you have excessive sugar cravings, try learning a new skill. It could be anything — learning to cook or paint. Or help someone, it could be even carrying grocery bags for your grandparents. A new skill or helping someone can engage our brains — brain plays a big role in sugar cravings. Therefore, the secret to beating sugar craving lies in our brain.
• Don’t get influenced by entertainment: Avoid watching television when you eat your meals. Sometimes we end up eating more and at a much faster pace so that we can match our meal time with our favourite shows.
à Be tolerant of others: Treat others the way you would like to be treated when it comes to changing habits. When having a meal with someone who has a weakness for food, avoid passing comments on how much they should eat. It never helps, acknowledge the challenges faced by other people. Remember everyone has their own challenge and for some it can be food.
Kaushik Talukdar is the founder and CEO of Athlete Institute (www.athlete.institute) and his Twitter handle is @Coachkaushik
