There are some truly wacky and potentially harmful nutrition advice out there! Usually, if it sounds too good to be true, it is. Detox teas, waist trainers, apple cider vinegar and various restrictive diets and overly intensive exercise regimes can cause significant harm and usually have no evidence to support their implementation for long term weight loss.
These may not be as exciting, but filling half of your plate with vegetables at meal times, snacking on fruits and vegetables, minimising your consumption of processed foods, and engaging in regular exercise have all been shown to produce weight loss, without causing harm.
Additionally, some research does suggest that having a higher protein intake at meal times may help to induce the feeling of being ‘full’. A recent review of the evidence identified that this may be the case in overweight and obese populations; however, there is little evidence for people who do not fall within these categories and for those who are trying to maintain their weight [1]. The above-mentioned interventions have more robust evidence behind them because they would lead to an energy deficit, which is required to induce weight loss [1]. There is less evidence behind the manipulation of dietary macronutrient composition to induce weight loss as this doesn’t necessarily lead to an energy deficit [1].
One final and really important tip I like to tell my clients is to try not to focus on the number on the scale. Shifting the focus from a number that only represents the weight of our bodies (and not much else) to how we feel, how our clothes are fitting, energy levels, confidence, and sleep quality provides a more dynamic and accurate representation of the dietary and lifestyle changes we implement together. By doing so, a more positive and mindful food experience is able to manifest, eliminating feelings of guilt, shame, and the need to embark on restrictive diets.
Want to learn more or have any further questions? Book in with Carly, our dietitian, for further assistance!
1. de Carvalho K, Pizato N, Botelho P, Dutra E, Gonçalves V. Dietary protein and appetite sensations in individuals with overweight and obesity: a systematic review. European Journal of Nutrition. 2020.