Why do we say no to restrictive diets?

Many times, in our decision to lose weight “quickly,” we do not think logically, because our only concern is simply to achieve what we want in a short period of time, as everyone usually wants at least. However, that is not the essence. The essence is not to be strict with yourself, depriving yourself of foods you would like to consume. Sometimes yes, being strict and starting to count the calories of every meal you consume can indeed help you lose a few kilos more abruptly, but for how long will that last? How long can someone endure being so “trapped” regarding what they eat? Sometimes, we might hear various things, that this person lost so many kilos with this diet, someone else with another diet, but how long did it last? If we look at it in the long term, it is very unlikely to be sustainable.

A diet that does not satisfy us in taste due to deprivation, as well as in our daily energy needs, will lead nowhere. It will probably push us in the opposite direction. What I want to tell you, my friends, is that if we do not think of following a healthy and balanced diet that is closer to our preferences and supports our body’s needs, then no strict diet will last for long. People who tend to follow such diets may indeed lose some immediate weight, but because they deprive themselves to an extreme degree of meals they would like to eat, in the end it leads to eating disorders as well as disorders of other body systems, something we absolutely do not want. They end up consuming large and unhealthy meals uncontrollably until they regain all the weight they lost and even more, because they have altered their metabolism in the wrong way due to clumsy habits, and therefore their calorie burning will not function as it should under normal conditions.

The body ends up entering an energy storage process so that it can survive because the calories consumed are insufficient. The solution to healthy weight loss is not based on strict and restrictive diets but on a balanced and personalized diet according to our needs, one that we enjoy following rather than depriving ourselves. All this misinformation should start to decrease and stop taking advantage of people who are desperate to lose weight. On the contrary, it would be good if all health professionals, Dietitians/Nutritionists and Clinical Dietitians continuously informed the public about various nutritional issues through different media so that nutritional education can be further promoted both for children and adults for our overall well-being.

When we all adopt healthy daily habits, not only will we be able to lose the extra weight we desire, but we will also feel better. Visiting a professional Dietitian would be the ideal solution.

Some dietary habits and realistic goals that one could start following are:

Start buying groceries to cook your meals at home. Try to reduce ready-made food from outside as much as possible and limit it to 1–2 times per week.

Avoid processed foods as much as possible.

Follow the healthy eating plate, meaning ¼ should consist of a protein source (white or lean red meat, fish, seafood, cheese, eggs, yogurt), ¼ from carbohydrates (rice, pasta, bread, pita, bulgur, potato, corn, croutons — prefer whole grain products) and ½ with vegetables (salad or boiled/roasted vegetables) along with one serving of “good fats” (olive oil, olives, avocado, etc.).

Avoid adding extra salt after cooking; prefer to add it in normal amounts during cooking.

Monitor exactly when you eat and when you don’t: do not eat uncontrollably out of boredom or due to a negative incident that happened. Try to control hunger depending on your emotions.

Be active. Go out for a walk, go to the gym if you have the opportunity, do chores at home, and reduce sitting time wherever possible.

Drink enough water.

Always keep a positive mindset, motivation, and courage in every goal you set.

Pavlina Theodorou, Clinical Dietitian / Nutritionist

Active member of CyDNA, CyRBFSTD