Why your Diet has Hit a Speedbump

By now you have been at your New Year’s Resolution a month-ish and after some initial success (maybe), your diet has hit a speedbump. Your brain tells you to throw in the towel.  Your gut tells you to stay in the game. But when you don’t get the expected results, your motivation starts to wane, we get it! So what may be going wrong and what can you do about it? After over 10 years of listening to my patients, here are my top 3 reasons why the pounds are not coming off and what you can do about it.

 

  1. The Oatmeal Breakfast- Whether it is oatmeal or cereal or a piece of toast- a carb-ey breakfast, especially a processed carb, is not a good breakfast option. First,  because it causes spikes in blood sugar followed by blood sugar lows that result in hunger and cravings. Also as important, these breakfast options have negligible protein. Studies show that protein is key to help curb hunger (especially at breakfast) and help to prevent loss of muscle while losing weight. A good rule of thumb is 20-30 grams of protein per meal which is hard especially for breakfast. Tip: Consider mixing in a high quality protein powder  into your oatmeal or adding to it with a high protein shake. Remember that typical protein go-to’s like cheese and peanut butter come with lots of calories without much protein.

 

  1. Skimping on Lunch- ever proudly finish your petite lunch of salad and chicken breast only to find yourself starving a few hours later?  Skimping on lunch will only backfire in the longrun by making you more likely to overeat later in the day. (See last weeks newsletter “Why your Daily Diet is Killing your Salad”)  Tip:Always incorporate protein in your meal and don’t skimp as eating protein will help curb hunger (see #1 above) . Eat an abundance of veggies- consider adding grilled veggies to your salad. I consider veggies as great space fillers- low calorie and highly nutritious.  Finally add ½- 1 cup of “good carbs-” like beans, grains or legumes. These complex carbohydrates will slow down your digestion and also slow the rise of blood sugar further helping you feel full.

 

  1. The Witching Hour- I always jokingly refer to 4 pm as the Witching Hour– you know that time of day when your snack-ey feeling goes into overdrive.  Often the hunger will result in poor and unsatisfying snack choices. Before you know it, you are eating one snack after another after another and have blown your diet margin. Tip:  Incorporate a routine mid-day (yup-high protein) snack. Don’t wait until you are ravenous and don’t just wait for dinner to come around, believe me arriving to dinner in that famished state is not going to help. Some snack ideas include hard boiled eggs, a high protein shake or bar (watch the calories though), an extra piece of chicken breast or a greek yogurt.

 

Take a good look at your food day and evaluate if you are falling prey to any of these common diet speedbumps. It may be the answer you are looking for!

Author
Dr. Adrienne Youdim

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