Clean Eating Sucks

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clean eating sucksThe term clean eating makes me cringe. At first it makes you feel superior while you reach for a virtual pat on the back. “Wow, you eat clean all of the time? You’re so good!” After the thrill wears off, you’re left feeling judged followed by shame.

Why is Clean Eating so Seductive?

Perfectly posed, flawless photos of barely clothed self-proclaimed fitness gurus have taken over instagram. They lift, jump around and tells about their meals of fish, chicken, broccoli, and sweet potatoes. No words are necessary. Their social media accounts scream “you could look like this too if you stay disciplined and eat what I eat!” It’s sales 101. Who wouldn’t want to be part of this exclusive group? The clean eating community provides more than just a sense of identification. It also gives people a little boost. Hey, what I’m doing is better than what you are doing. Clean eating seduces people with community, a common bond and a feeling of control. In a world where so many things are out of our control, we often reach for something, anything, we can control to decrease our anxiety.

What’s Wrong with Getting Sucked into Clean Eating?

“I eat clean most of the time,” an athlete recently told me, his sentence trailing off in volume as his eyes looked downward in shame. “But, sometimes I eat wings, fries and a few beers with the other guys,” he confessed, as he glanced up waiting for his penance. One small step away from the rigid rules of clean eating and you’ll feel like a failure. Any deviation can lead to a landslide – bingeing on forbidden foods. The authors of Intuitive Eating call this the What the Hell effect. The moment a forbidden food is eaten, overeating takes place.

How are these people in shape? For some it’s a cycle of diet, extreme exercise and bingeing. I bet more than 90% of the women and 70% of the men don’t feel great about their body (1, 2). They are fishing in the vast social media ocean for likes and positive comments. Many also engage in disordered eating and exercise (over exercising, using cleanses, laxatives, diuretics or fat burners, dietary restriction etc.).

How Can You Loosen Your Grip on Cleaning Eating?

Last week I ate lunch with one of the baseball players. He had a few cookies on his plate. One of our new players (who hasn’t figured out yet that I’m not the food police) came in and said “are those cookies good for your body?” His response was classic, “they’re good for the soul,” he said with a warm smile as we continued our conversation.

Instead of trying to “eat clean,” consider eating healthy foods most of the time while eating “play” foods, foods that are good for your soul, when you want them. Allow yourself flexibility with eating. People who allow themselves some food flexibility are less dissatisfied with their bodies and weigh less than those who don’t. Don’t judge yourself and never allow others to judge you based on what you are eating.

Eat the real thing. If you are craving a freshly baked gooey chocolate chip cookie, have one. Don’t try to get by with a low fat kale cookie made with cocoa powder (unless of course you’ve found one that is delicious). Eat what you are truly craving. If your anxiety hits the ceiling as you worry about your weight, remember it’s one cookie or a few cookies. Another gem from Intuitive Eating:

If you get pleasure and satisfaction in eating you won’t eat as much.

If you have issues with the scale, set it aside (the attic is a good place) and focus on how you feel. There are foods that may taste good in the moment but if you have too many of them, you might not feel as good. Let feeling help drive your food choices.

Moving Away from Judgement and Shame

I have probably tagged some posts on Instagram with #cleaneating. After all, I’m in the business of selling better performance, in sport and in life. I want to reach as many people as possible. But, I don’t want you suckered into a life filled with strict rules, judgment and shame. You also don’t need to live unto to someone else’s standards of an “ideal body.” Doing this will compound negative feelings about your body. Any time you feel a little down remember what your body has done and can do for you. It’s time to look past those finger pointing, clean eating photos and, like Hilary Duff (below) tell them to #kissmyass.

1 Eur Eat Disord Rev 2013;21(1):52-59. 

2 Research on Males and Eating Disorders

How Dieting Wrecked your Self Esteem and Made you Overweight

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This article is for all serial dieters. If you’ve been dieting on and off for years yet never achieved or maintained your “goal” weight, you’ve been handcuffed to the multi-billion dollar diet industry. I’m here to tell you why you need to break free and how to do it.

Why You Need to Break Free From Dieting

If you are a perpetual dieter, in search of the latest magic weight loss diet or pill, you may be doing more harm than good.

Dieting Slows Your Metabolism
Losing weight leads to a drop in the amount of calories you burn each day so you need to cut your calories even more after you lose the weight to maintain your new weight. This happens even if you preserve muscle (each pound of muscle burns about four more calories per day then a pound of fat) (9). This is termed metabolic adaptation and the reasons for it aren’t entirely clear though the decrease in metabolism is correlated with how many calories you cut and changes in the hormone leptin. Leptin is a hormone secreted by fat cells; it helps regulate body weight and energy balance (7, 8).

The more you cut calories the more your metabolism will drop.

Rapid and massive weight loss seems to lead to the greatest drop in metabolic rate.

Though this happens, it doesn’t mean you shouldn’t lose weight if needed for health reasons. However, the “Oprah” cycle of repetitive low calorie dieting followed by weight regain needs to stop.

Diets Over Promise and Under Deliver
Diets promise you’ll get ripped in no time. Research tells us you won’t lose all of the weight you expect to lose (1). And that’s ok. However, unrealistic expectations are a problem because they make you want to ditch the diet or worse, binge eat because you are pissed off that you’ve been lied to.

Reign in your expectations with these validated weight loss calculators:

Pennington Biomedical Research Center Weight Loss Calculator

USDA SuperTracker

Your Life Won’t Magically Change
Dieting tells you your entire life will get better once you lose 10 lbs. Sure, you might need to hem a few pairs of pants and your self esteem may improve a bit. However, you won’t turn into a GQ or Sports Illustrated swimsuit edition cover model. Your boss will treat you the same, your relationships won’t magically improve and everything else in your life might appear to be static if you are waiting for fireworks.

There are many times I run into people who want to lose weight and as I start asking questions and digging I realize they are attempting to control their weight and hyper control their food intake because there is something in their life that is out of control. They are transferring the focus on their body, food and exercise to calm their brain down and decrease anxiety about parts of their life that are raveling out of control.

Don’t use dieting as an excuse to avoid major life issues.

Dieting Tells You “You’re Not Okay”
Many popular diets, pills and programs marketed through airbrushed ads tell you one thing “there is something is wrong with you and this book, program or pill can help you fix it.” They are preying on your vulnerable self-esteem. Taking the bait is like jumping into a dark and depressing pit over and over, attempting to crawl out, losing your grip and getting kicked right back down. Every time you gain a little weight back or judge yourself based on the bathroom scale you’ll feel dejected.

“Where there is perfectionism there is always shame (guilt, regret, sadness),” Brene Brown.

Consistently feeding your mind with a diet of “I’m not good enough” is no way to live. Treat yourself with some respect.

“I’m not good enough” is also a mental roadblock to achieving your goals. One day you’ll have a tough day, come home and say “F this. I’m fat, I might as well eat this whole package of Milky Ways.” Next thing you know you feel like a failure and fall into the ultimate Feedback Loop from Hell. “Why can’t I stick with a diet? I suck.” Once stuck in this mindset, it’s hard to recognize there could be something wrong with the diet itself and the promises (lies) you’ve been told if you just follow it.

I’m here to say you are okay.

Letting Go of the Diet Crutch

If you’ve been dieting on and off for years, recognize that you will have some anxiety in letting go. That’s okay. There are steps you can take to combat anxiety over time and still achieve good health.

What if You Want to / Need to Lose Weight?
If you need lose weight for health reasons, yet you’ve dieted over and over in the past, without reaching your goal, it is time to do something different. Here are steps you can take to a healthier weight and life without dieting:

• Get Support – research shows people who have support are more likely to take weight off and less likely to gain it back.

• Keep in mind moderate weight loss can make a tremendous difference in health. Even small amounts of weight loss can lower blood fats (triglycerides), cholesterol, blood sugar, risk for diabetes and other chronic diseases.

• Start with exercise while focusing on the immediate benefits of exercise – improved mood, improved memory, greater self esteem.

• Be proud of small “wins.” If you haven’t exercised since recess in elementary school, it isn’t necessary to jump right into high intensity interval training three days per week. Start small and be proud of your changes along the way. Even 5 to 10 minutes of exercise each day plus one diet change will help build healthy long-term habits.

• Realize that nobody is looking at you in your bathing suit on the beach and judging your body. We are the harshest critics of ourselves. Someday you will look back and regret not wearing that bathing suit and enjoying the water.

• Go on a diet from the media. Constantly viewing “ideal” body images reduces body satisfaction. In other words, the more you look at popular magazines with airbrushed pictures the worse you will feel about yourself (2, 3, 4). This is true for both men and women.

• Find a physical trait you love and focus on it daily. You will feel better about your body when you focus on the parts of your body you like the best. Conversely, focusing on the parts of your body you do not like will increase body dissatisfaction (5).

• Check out the Happiness Trap – an empowering self-help book based on behavioral psychology.

Follow This Approach
The best approach to not dieting is called Intuitive Eating. Intuitive eating breaks the dieting cycle and teaches you how to feed your body based on hunger and satiety cues. There are number of intuitive eating counselors who can help you with this.

I use diets, when warranted, and prescribed the right way for those who are not perpetual dieters and don’t have eating disorders or disordered eating. I do not recommend them for people who have gone on and off them for years and have a poor body image. I will never forget the time I counseled a woman in her 30s who had been on and off Weight Watchers since she was a pre-teen. She said, “it works for me.” She was surprised at my response “no, it hasn’t worked for you because if it did you wouldn’t be sitting in front of me today.” She said she was ashamed about how she looked. My response, “let’s work on that. It’s time to let go, break free, give up emotional overeating and body shame.” That’s no way to live.

References

1 Dhurandhar EJ et al. Predicting adult weight change in the real world: a systematic review and meta-analysis accounting for compensatory changes in energy intake or expenditure. Int J Obes (Lond) 2015;39(8):1181-7.

2 Morry MM, Staska SL. Magazine exposure: Internalization, self-objectification, eating attitudes, and body satisfaction in male and female university students. Can J Behav 2001; 33: 269–279

3 Grabe S, Ward LM, Hyde JS. The role of the media in body image concerns among women: a meta-analysis of experimental and correlational studies.
Psychol Bull 2008;134(3):460-76.

4 Agliata D, Tantleff-Dunn S (2004) The impact of media exposure on males’ body image. J Soc Clin Psychol 23: 7–22

5 Smeets E, Jansen A, Roefs A. Bias for the (un)attractive self: on the role of attention in causing body (dis)satisfaction. Health Psychol 2011;30(3):360-7.

6 Lowe MR et al. Multiple types of dieting prospectively predict weight gain during the freshman year of college. Appetite 2006;47(1):83-90.

7 Zhou Y and Rui L. Leptin signaling and leptin resistance. Front Med 7: 207-222, 2013.

8 Knuth ND, Johannsen DL, Tamboli RA, Marks-Shulman PA, Huizenga R, Chen KY, Abumrad NN, Ravussin E, and Hall KD. Metabolic adaptation following massive weight loss is related to the degree of energy imbalance and changes in circulating leptin. Obesity (Silver Spring) 22: 2563-2569, 2014.

9 Johannsen DL, Knuth ND, Huizenga R, Rood JC, Ravussin E, and Hall KD. Metabolic slowing with massive weight loss despite preservation of fat-free mass. J Clin Endocrinol Metab 2012; 97: 2489-2496.

Suppress Your Appetite with Citicoline

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I’m the first person to admit that I find most types of shopping a chore, not a pastime. So, I often stick to certain brands of clothes, running shoes, and of course sports nutrition products and dietary supplements.  I am brand loyal mainly because  I want something that is convenient and works.

So when Kyowa Hakko, a company known for basing their products on science and testing the finished product, came out with Cognizin citicoline, I had to give it a shot.  Citicoline is CDP choline and choline is a precursor to a neurotransmitter that controls memory, muscle function and other actions. It may also decrease certain measures of inflammation such as homocysteine.

Supplemental citicoline may help with memory and brain function. And, interestingly enough, a recent study published in the Journal of Eating Disorders found that it may also affect the area of the brain responsible for appetite. In this study, scientists gave 16 subjects either 500 mg/day or 2,000 mg/day Cognizin citicoline for six weeks.  Both groups showed a decrease in appetite ratings and the group given 2,000 mg/day showed significant changes in brain response to images of high calorie foods (as measured by magnetic resonance imaging). The scientists found  a direct relationship between activation of the appetite control centers of the brain and a decline in appetite for high calorie foods.

Research has yet to elucidate exactly how citicoline may impact the appetite centers of the brain but, this research is promising, especially considering the ever-growing obesity issue.  As I see it, there are a 2 components that control our food intake: 1) appetite (physiological hunger and satiety), 2) desire to eat (for whatever reason including boredom, depression, anxiety, we know we need calories, you just like the taste of chocolate cake etc.).  If we control both of these well and make healthy food choices, we’ll maintain a healthy weight. And, citicoline may help with the former of the two.  Behavioral control (a concept called Intuitive Eating) can fix the the desire to eat part.