When it comes to achieving fitness or weight-loss goals, many believe that eliminating certain foods is the key. But what if this method is sabotaging your efforts instead of supporting them? Many individuals, with the encouragement of their coaches, often resort to restrictive diets that involve excluding entire food groups or demonizing certain foods. However, while these approaches may yield short-term results, they often come with a host of negative consequences that can hinder long-term success and overall well-being.

At Fitbliss Fitness, we understand the importance of balance and flexibility in achieving fitness goals. Our approach focuses on finding ways to incorporate foods that individuals love rather than eliminating them altogether. We believe that restriction isn’t the answer and that labeling foods as “good” or “bad” only serves to perpetuate unhealthy relationships with food.

The Study:

A review of a randomized controlled study, conducted by Natalie Adair, our Chief Science Officer, sheds light on the pitfalls of food restriction in weight loss efforts. The study compared the effects of consuming water versus diet soda over a two-year period. The study included 493 participants and had three phases: a 12-week weight loss phase, a 40-week assisted maintenance phase, and a 52-week unassisted maintenance phase. Several measurements were taken, including body weight, waist circumference, hip circumference, blood pressure, and cholesterol.

Participants were randomly put into two groups. The first group was asked to consume at least two servings of water per day. These individuals were instructed to completely avoid all diet drinks and sodas for the duration of the study. The second group was instructed to drink at least two servings of diet soda for the duration of the study. Both groups were allowed to consume both flat and carbonated water.

At the end of the study, the results showed a slight difference in weight loss between the two groups. However, the difference was not statistically significant. Additionally, the diet soda group experienced a greater reduction in waist circumference and slightly better high-density lipoprotein (HDL) levels compared to the water group.

 

So why is this important and how does it relate to food restriction?

One of the primary concerns with food restriction is its potential to trigger increased cravings for forbidden foods. When certain foods are off-limits, individuals may find themselves fixating on those items. This makes it challenging to focus on other aspects of their diet and lifestyle. This hyper-fixation can lead to feelings of stress and anxiety surrounding food choices.  Moreover, restrictive diets often pave the way for binge eating episodes. Depriving oneself of certain foods for an extended period can eventually result in overwhelming cravings and subsequent bingeing on the restricted foods. This cycle of restriction and bingeing can have detrimental effects on both physical and mental health, fostering feelings of guilt, shame, and discomfort.

Perhaps most concerning is the negative relationship that can develop with food as a result of restriction. Labeling foods as “good” or “bad” can lead to feelings of failure and inadequacy when individuals indulge in forbidden foods. This negative mindset can perpetuate unhealthy eating habits and make it difficult to maintain a balanced and sustainable approach to nutrition.

It’s likely that consuming the diet soda provided the following benefits:

• Cravings for sweets were curbed or satisfied
• Participants likely avoided feelings of guilt and shame from labeling diet sodas as “bad” or eliminating them from the diet
• Increased energy from caffeine found in many diet sodas

Ultimately, restrictive diets are often unsustainable in the long term. While they may offer short-term results, they rarely lead to lasting changes in behavior or weight maintenance. Instead, promoting balance, moderation, and flexibility in food choices is key to achieving sustainable weight loss and overall well-being.

In conclusion, the pitfalls of food restriction in weight loss efforts are numerous and far-reaching. At Fitbliss Fitness, we advocate for a balanced approach that prioritizes enjoyment, satisfaction, and long-term sustainability. By ditching the restrictive mindset and embracing a more flexible approach to nutrition, individuals can achieve their fitness goals without sacrificing their relationship with food.