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diet

5 Reasons Your Diet Keeps Failing

According to statistics, 45 million Americans go on a diet each year. In addition to the countless hours spent calorie counting and tracking macros, Americans also spend an average of $33 BILLION on weight loss products annually. Yet, despite the large investment of money and time, a whopping 95 percent of people on diets fail. So why is that?

Well, there’s no one specific reason, but researchers have come up with some of the most common reasons people tend to fall off the diet wagon.

You Call it a “Diet”

Words are important, and one of the easiest ways to set yourself up for failure is by calling your new eating plan a “diet”. Sure, it might not seem like significant, but the brain responds to words in different ways and the word “diet” comes with negative connotations. Going on a diet generally implies a short-term commitment and lots of restrictions. Instead of telling yourself and other people that you’re on a diet, say you’re committed to a healthy lifestyle.

You Make It Too Restrictive

Some fad diets restrict entire food groups – carbohydrates are the big thing right now – and tell you that you can’t eat certain foods. When you tell yourself that something is off limits no matter what, it automatically makes you want it more. Funny how the brain works huh? This effect makes it harder to resist the food you’re trying to avoid and, in most cases, you’ll give in to temptation. Not only that, but you’ll end up eating more of the food than you would have if you just allowed yourself to have it occasionally. Instead of making certain foods off limits, focus on eating healthy, whole foods most of the time and allow yourself to indulge every once in a while without guilt.

You Go Too Long Without Eating

Eating healthy is not synonymous with feeling hungry all the time. If you skip meals or you don’t eat enough, it makes it more likely that you’ll overeat at the end of the day. Willpower is only so strong. Instead of skipping meals or going too long without eating, eat healthy, balanced meals throughout the day and have one or two healthy snacks along the way.

Your Goals Are Unrealistic

Setting unrealistic goals is one of the most common reasons for diet failure. You may want to lose 100 pounds, but you have to understand that it’s not going to happen overnight. While that’s a great long-term goal, you should set smaller, realistic and attainable goals along the way. Instead of setting a goal to lose 20 pounds a month, set a realistic goal of 1 to 2 pounds a week. That way, anything over that will be a bonus.

You Give In To Peer Pressure

Another really common reason people fall off the diet wagon is the people they surround themselves with. When you start eating healthy, there’s a good chance that the people around you aren’t on the same page. These people may try to tempt you with unhealthy foods or try to convince you that you can have more treats than you bargained for. While it’s important to stay social, make sure you’re not letting other sabotage your efforts. Ask your family and friends to support your new lifestyle instead.

Keto Diet

The Ketogenic Diet: Is it Right for You?

The ketogenic diet is all the rage right now. If you search #keto on Instagram, you’ll be rewarded with more than 8 million posts, showcasing everything from weight loss transformations to high-fat meals to supplements, like 7-Keto Lean.

But while this diet is gaining lots of popularity and momentum, it doesn’t necessarily mean that it’s the right diet for you. Now we’re not here to tell you what’s right or wrong. We’re actually big fans of figuring out the diet that works best for you with a little trial and error. We just want to arm you with all of the information you need to make an educated decision about the ketogenic diet.

Ketogenic Diet Basics

Put simply, the ketogenic diet is a very high fat, very low carbohydrate diet that also allows a moderate intake of protein.

Dr. Russell Wilder, a medical doctor at the Mayo Clinic, developed the ketogenic diet in 1924. He developed it as a treatment for seizures in epileptic patients who weren’t responding well to medications. Despite the diet’s success, it took a backseat to anti-seizure medications during the 1940s.

The Science Behind the Ketogenic Diet

Normally, when your body needs energy, it turns to glucose, a simple sugar that you get from the carbohydrates you eat. Although carbohydrates are your body’s preferred energy source, you can only store limited amounts of the simple sugar. In fact, the Epilepsy Foundation says that the stores of glucose in your liver run out in about 24 hours. If you don’t give your body more carbohydrates within this 24-hour time frame, your body turns to fat for energy.

The idea behind the ketogenic diet is to force your body into using this fat-burning process by drastically reducing the amount of carbohydrates you eat and getting the majority of your calories from fat.

The Details

The ketogenic diet consists primarily of foods that are high in fat, but also allows a moderate amount of protein. Although the best macronutrient ratio depends on you as an individual (and you’ll have to play around with it a little bit to figure out your sweet spot) fat generally supplies 70 to 90 percent of calories. High-fat foods allowed on the diet include butter, mayonnaise, avocado, heavy cream and oils, such as coconut and olive oil. Most of the remaining calories, or around 10 to 30 percent, come from protein.  The major protein sources include eggs, cheese, meat, fish, and poultry. Low-carbohydrate vegetables, like spinach, kale, and zucchini are also encouraged.

Optimizing Nutrition

Because the ketogenic diet restricts so many foods, the best way to ensure that you’re getting all the vitamins and minerals you need is to eat a wide variety of low-carbohydrate foods. Instead of eating the same meal of chicken and spinach every day, try to eat as many different foods as you can. Experiment with new types of vegetables and recipes.

Are you considering the ketogenic diet? Have you already tried it? What has your experience been? We want to know!