So recently I’ve had a few of my female clients ask me about cleanse diets.
I personally would NEVER ever do one…or for that matter recommend that any of my clients do one.
I know they are the popular thing, but honestly, they are stupid.
Really? Drink juice for a week and your body will be cleansed?!?
Sounds like a week of feeling crappy and overloaded with sugar!
And when I tell most people that I think cleanses are stupid, they say to me, “Well then how do you rid your body of all the toxins that accumulate?”
UHM…I DON’T EAT CRAP FOOD MOST OF THE TIME!
You shouldn’t need to do a cleanse if you are eating a healthy diet 80% of the time. That healthy eating will, itself, make your body healthier and remove all of the “toxins.”
And really you think that one week on a “cleanse” is going to remove all the toxins from your body that you’ve been consuming for months and months and months eating a poor diet!?!
If you want to make your body healthy, you need to eat healthily most of the time…not for one week!
And the funniest thing is, when I say they should eat healthy 80% of the time if they really want a clean, healthy body, they tell me that only cleanses TRULY remove all of the gunk. That eating healthy doesn’t get it all out.
Some cleanse diet is going to remove some hidden gunk that eating only whole natural foods won’t remove!?!
UHM…NOT GOING TO HAPPEN!
Sometimes I want to ask people obsessed with cleanse diets what this supposed hidden gunk is? I mean really what is so supposedly stuck in us that only a cleanse diet can rid of us?
Also, I would just like to point out that most of these cleanse diets really AREN’T THAT HEALTHY OR GOOD FOR YOU!
You really thinking drinking juice for a week is that great for you? All you are consuming is a ton of carbs in the form of SUGAR!
That isn’t healthy!
But when I tell people that cleanse diets AREN’T healthy, I usually get a response like, “Well I saw a cleanse diet by Dr. Oz!”
Dr. Oz….Usually I would have a rant against him, but in this case…Well I actually kind of like him.
When they say that to me, I usually say, “Have you looked at the difference between your FAD cleanse and Dr. Oz’s?”
The Dr. Oz cleanse is basically like eating just a super clean all natural diet!
It isn’t juice with cayenne pepper! It is chicken and veggies. It is just SUPER CLEAN NATURAL FOODS!
If you want a TRUE cleanse, you don’t need to do some crazy diet that cuts out all but one food group! Just eat whole natural foods that aren’t processed at all!
Or you know what…maybe even add in some intermittent fasting…Now fasting a bit…that IS truly good for your body!
Oh but wait….you aren’t doing a cleanse to be healthy? No…you are doing the cleanse because your friend supposedly lost 10lbs in one week?!?
Oh well then of course do the cleanse! It must be the magic pill for weight loss!
Cleanse diets might help you lose a bit of weight, but the second you stop the cleanse, do you really think you are going to maintain the weight loss?
You haven’t changed your normal daily eating habits so how do you think you are going to keep that lost weight off?
YOU AREN’T GOING TO!
So why waste a week of your life on a completely miserable diet only to lose weight that you will probably gain back in less than two days when you return to your old eating habits?
There is no quick weight loss solution. If you want to lose weight, eat clean whole, natural foods. Eat a well-balanced diet of fruits, vegetables and meat. (Shoot I would even say a well-balanced diet of vegetables and meat, which is completely the opposite of some of those fruit and sugar-laden cleanses!)
If you want to truly lose weight, you need to start a diet you can maintain for more than a week.
And if you are completely and utterly set on doing some sort of “cleanse” go super strict the first couple of weeks on your diet. Eat only vegetables and meat.
Then maybe after those two weeks of super clean eating, add back in a few healthy treats…like fruits or maybe a glass of wine or some dark chocolate or a little full-fat dairy here and there.
The point is that these fad cleanses aren’t healthy AND they don’t truly help you lose weight. If you want to be “clean” and lose weight, your only solution is to eat whole natural foods.
Even Dr. Oz says so!
So yesterday at work one of the other trainers asked me a few “would you rather…” questions.
One was about which piece of equipment I would choose from the gym as a weapon if a zombie apocalypse happened…
And the other was about which I would rather give up, nuts or dairy.
Which got me to thinking, isn’t a healthy lifestyle really all about “would you rather?”
I mean think about it…If you could eat whatever your favorite food is every day and look and feel great and be healthy, wouldn’t you? Would you really eat vegetables or cut out gluten and processed foods if you didn’t have to?
BUT that isn’t reality.
The reality of it is you are always playing a sort of “would you rather” game. Would you rather eat that pint of ice cream and feel crappy later or eat a natural, whole foods meal and feel energized and good later?
Would you rather eat pizza and chips and not perform well or eat a burger without a bun and a salad and get in a great workout?
I personally would rather eat well and feel great, be healthy and perform well. That is why I eat well most of the time. Plus I do find that I enjoy all of the whole natural foods that I eat. I love grass-fed beef and fish and fruits and veggies (especially cauliflower for some reason haha).
BUT there are those cheat days when I WOULD RATHER indulge and even risk feeling super crappy the next day than eat healthy.
Eating well is a choice and sometimes it isn’t always an easy choice. When you are stressed or pressed for time or put into situations where the EASIEST thing to do is cheat, you are more tempted to just give in without really thinking about the consequences of your choices (and how you will feel tomorrow about them).
Eating well and working out isn’t easy (yes it is easier for some people than for others), but it is a choice.
So think about it…What would you rather do?
I frankly think that developing a healthy diet is simple.
People make it seem like it is super complex. Heck companies want people to think it is complex so they can sell supplements and weight loss products and processed foods that supposedly have all these health benefits.
But honestly, you really only need to remember one thing when it comes to eating healthily - eat whole, natural food!
Cut out all the crap!
Don’t worry about freaking supplements even if they were on Dr. Oz. Don’t worry about your micronutrient intakes. Don’t worry about exactly how many fruits or vegetables you eat or how many omega-3s you are getting.
Just cut out all of the processed crap!
If you started focusing on just eating natural foods, so things that spring out of the ground and aren’t processed…aka usually have a short shelf life unless frozen, your healthy and the way you feel will improve exponentially.
Just by starting to even cut out one processed thing a day, like the crackers you eat for a snack (even if they are supposedly “healthy” crackers), you will be cutting out a ton of crap from your diet.
Processed foods are loaded down with vegetable oils and sugars. I mean take a look at any nutritional label on any pre-packaged food at the grocery store. I bet there are a ton of things listed in the ingredients that you’ve never heard of.
AND I bet all of them have way more sugar than you expected…but then again you were probably more worried about the fact that they were supposedly advertised as low-fat or “all-natural,” right!?!
But seriously, those pre-packaged foods can do some damage.
Here we are worried about the amount of saturated fat in an animal product and yet people are consuming a TON of simple sugars and vegetable oil (which is SUPER bad because it causes inflammation because it contains a horrible ratio of omega-6s to omega-3s) in all of the processed crap out there!
Anyway, the point is if you cut out processed, pre-packaged foods and focus on eating whole, natural foods, you will instantly cut out a TON of bad things.
Once you do that and have a good diet baseline, then start looking at ratios and exactly what natural foods are best and how you react to gluten, dairy and carbs, in general.
Don’t make it complicated to start!
At work we constantly talk about getting back to basics. And that is exactly what you’ve got to do here. Don’t make a ton of changes and complicate your diet.
Make one simple change and get back to the basics – eat whole, natural foods!
So some woman lost weight doing a “Starbucks diet.”
Someone also lost weight eating Subway while another person lost weight eating only fast food.
Basically you can “lose weight” eating just about any old crap. I mean heck I could even go eat only M&Ms and frozen yogurt and even lose weight.
Losing weight on the scale is all about calories in vs. calories out. If you take in fewer calories than you consume no matter where those calories are from, you will lose weight.
BUT that doesn’t mean that you have good body composition OR are healthy.
Weight lost on the scale doesn’t mean instant good health and the body composition of your dreams!
Losing weight is easy.
Losing fat and being healthy is the difficult part.
I hate all of these articles about these fad diets because they make people associate losing weight to be “skinny” on the scale with health. When in reality, the two don’t necessarily go hand in hand.
I know many people hate the term “skinny-fat” but that is really what you become if you eat crap but maintain a weight that says you are skinny by BMI standards.
YOU AREN’T HEALTHY JUST BECAUSE YOU FIT INTO THAT SIZE 4 JEANS LADIES!
Health means eating the right stuff day in and day out regardless of what the stupid dang scale (that you should have thrown out the window by now) says.
AND if you eat the RIGHT FOODS day in and day out you will also be able to achieve optimum body composition if that is what your goal is.
Anyway, if you just want to “lose weight” go eat whatever you want.
If you actually want to be HEALTHY and change your BODY COMPOSITION, let’s talk about eating whole, natural foods and cutting out the processed, sugary crap.
So think twice before you start that fad diet…Think about whether or not “losing weight” is TRULY your goal…
Today Lois and I were talking about her daughter trying to change her diet and how difficult that can be.
Lois didn’t think that her daughter could make the transition to Primal like she did.
But I told her that her daughter most definitely could.
Everyone goes about starting a healthy diet in a different way. And even once we’ve settled on a healthy diet, we are constantly editing it – we are constantly changing it to fit our lifestyle better, make us healthier, help us reach a fitness goal….
No one’s diet is exactly the same as anyone elses.
For some people, making a drastic diet change is simply impossible. They have to ease themselves into it.
That is exactly what Lois’s daughter will have to do.
It may start with cutting out soda. Then vegetable oils. Then gluten until she finds a diet that not only makes her healthy but allows her to reach her goals and enjoy life.
Yes that’s right…ENJOY LIFE.
Most people don’t consider “enjoying life” when they start a new diet.
You have to create a diet that works for you! And you won’t stick to a diet that you don’t enjoy!
While you want to eat what’s healthy, you also have to allow yourself foods that you enjoy.
While you don’t want to eat a ton of bacon or a ton of cheese, if you enjoy those foods ALLOW yourself to have them. If you deprive yourself for too long, you will just fall off the wagon and have the hardest time getting back on.
If you enjoy pizza, while you don’t want to eat it every day, you can give yourself meals to eat pizza at…and I’m not talking about some Paleo/Primal pizza…I’m talking about the real thing.
I think that all out cheats once a week really work for some people.
There are just so many things that can work. You just need to find out what you enjoy the most while staying in line with what is healthy.
Only if you enjoy the diet will it really work for you!
And if a diet doesn’t work for you? You won’t stick to it no matter how healthy it is!
When most people go on a “diet,” they usually want to lose weight or look good at a specific time in their life. Most of the time there is an end date in which they must accomplish this goal. And after this end date, usually people plan on returning to their previous eating habits.
A lifestyle has no end date. Yes, you may have short-term goals – events that you want to look good for. Yes, you may start a lifestyle because you want to lose weight.
But unlike a diet, you aren’t going to go back to your old eating habits once you’ve reached your goal.
Yes, you are going to cheat. Heck cheating will probably even be a part of your lifestyle. BUT you will cheat on your terms and always return back to your healthy lifestyle.
Making a “diet” into a “lifestyle” means that you don’t just give up your healthy eating habits at the first sign of adversity.
It means sometimes not cheating while everyone else is indulging.
A prime example of this is Ryan’s dad who started a version of the Man Bicep diet a little over two months ago.
Ryan’s dad started the diet so he would be healthy and active when his first grandchild is born in August (Congrats Jamie!!!). He has lost over 20lbs and has increased his energy level.
While he would still like to lose more, Ryan’s dad has basically accomplished what he set out to do – he feels better than he has felt in YEARS.
And because this is more than a DIET, because this is a LIFESTYLE, Ryan’s dad has stayed committed even though he could be tempted to eat badly every day!
His co-workers invite him to eat out almost every day. And when he goes out, he could cheat. It would be easier. But he doesn’t. He sticks to his healthy eating habits.
He could cheat every time he has to make food for parties for his children and their friends. He could have cheated the entire time Ryan and I were out in California.
But he didn’t.
He doesn’t cheat at every opportunity because his healthy eating is about MORE than losing weight – it is about being HEALTHIER and FEELING BETTER.
And I’m so proud of Ryan’s dad. Not because he didn’t cheat, but because he truly has created a new, healthy lifestyle for himself.
So now take another look at your eating. Are you eating well with an end date in mind or will you forever stay committed to your healthy lifestyle because it has improved your quality of life?
If your eating hasn’t improved your quality of life, is it really worth continuing or should you start experimenting with other diets?
Is your eating program merely a diet or is it a lifestyle?
P.S. If you’ve emailed me and I haven’t responded, I’M SORRY! I will get to emails this weekend!
But for some reason I just can’t get myself to do it consistently.”
We know that we should be exercising and we know what foods we should be eating, but for some reason it is sometimes hard to make ourselves do it!
Why is there sometimes a gap between what we know we should be doing and what we actually make ourselves do? And how do we close that gap?
I think we can have issues making ourselves stick to a healthy diet or workout program for numerous reasons.
Self-control, stress, schedule, support and resources all influence how easily we transition to a new lifestyle and maintain it.
Honestly, you can name a thousand reasons as to why we don’t eat the way we know we should or workout as much as we should. You can even claim you don’t truly know what is healthy because of all misinformation out there about health and fitness.
But if you truly want something, only you can make it happen. No matter how many excuses you can come up with, only you can CHOOSE to commit to a healthy lifestyle.
Here are some tips to help you transition to a new healthy lifestyle and STAY COMMITTED:
- First determine which works better – slowly eliminating bad foods or going cold turkey. Don’t go cold turkey if you know that it will make you feel so deprived that you feel the need to cheat in only a couple of days. For some, it works better to do a looser version of a diet and slowly become more strict. For instance start eating whole natural foods, but keep in rice and potatoes while you eliminate grains if you eat lots of carbs currently. Then maybe slowly lessen the amount of each that you eat. OR if you are a sweets person, don’t cut out all treats. Maybe just allow yourself only “healthy” treats like dark chocolate or berries or the Man Bicep whipped cream! If however, you are the type of person that just needs to go cold turkey, don’t tease yourself with little treats…GO COLD TURKEY!
- Write up a plan. It’s easy to cheat on some vague idea, but when you have a solid plan written down, it is a lot harder to cheat on it. Outline what foods you want to eat or what workouts you want to do on certain days. Also plan out how long your program or diet will run. If you set an end date, you can REWARD yourself when you succeed. Treat yourself to something when you accomplish your goal (preferably not food related!). I found it motivating to know that I would get a treat like a massage or shopping spree if I stuck to my plan! And yes, we are striving for a lifestyle change, but if you make up a plan for three months and stick to it, you will find that after that you’ve made it enough of a habit to go it on your own!
- Display your plan and let others know what you are doing. If only you know about your plan, you are much more likely to cheat…especially if you hide it away in a drawer. Display your plan on your door or in your kitchen on the fridge. If you can see it every day, you are a lot less likely to cheat. And if you tell others about your plan, they will help keep you in line. Both their support and just the fact that others know will make you want to succeed so that you don’t let them down!
- Don’t DEPRIVE yourself! When you feel deprived, you are most likely to cheat. So don’t starve yourself! Eat till you are satisfied…not stuffed just content. Also, allow yourself days to indulge a bit more. For one, it will help you stay committed. For two, calorie cycling can help you lose that last little bit of fat since your metabolism won’t slow from constant calorie restriction! For me having one day each week where I eat as much as I want of “healthy cheats” allows me to recharge. Also planning in full cheat days helps me remain committed because I know that even if I feel deprived, it won’t be for long! Remember, the 80/20 rule. Eat well 80% of the time and indulge 20%!
Workout partners and trainers are also definitely good motivation…Anything else help you stay committed?