Fad diets — ever-changing eating crazes that promise everything from rapid weight loss to boundless energy — often come under fire for their unsustainable nature and potential health risks (basically 99.999999% of posts on this site!). But what if there’s more to these fleeting food trends than meets the eye? Let’s peel back the layers and uncover some unexpected positives that might just change your perspective (and help you forgive yourself for the years…ok, decades…that you may have spent on the fad diet hamster wheel.)
Innovation in the Food Industry
This is hands-down my FAVE “benefit.”
Fad diets may be one-hit wonders for shedding pounds; but they’re catalysts for culinary creativity.
Think about it: would brands like Quest, 647, or Farilife even exist without the low-carb craze of the early 2000s? (I mean, Core Power single-handedly converted my 15+ year anti-protein-drink stance…)
Would grilled chicken nuggets, sweet potato fries, or almond butter have ever seen the light of day without the fads they rode in on?
Maybe…maybe not…
BUT thanks to fad diets, food manufacturers and restaurants are constantly pushing the boundaries, offering innovative products and menu options that cater to specific dietary needs and preferences.
For instance, the rise of plant-based eating, fueled in part by various fad diets, has led to a surge in meatless options at restaurants and grocery stores. Whether you’re a committed vegetarian or just looking to incorporate more veggies into your diet, there’s never been a better time to explore the world of plant-based cuisine.
And let’s not forget about “superfoods.” Once obscure ingredients like acai berries, kale, and chia seeds have gained superstar status thanks to their promotion in fad diets. While their original hype may have died down, these nutritional powerhouses earned a permanent spot as nutrition boosts for smoothie bowls and salads add-ins for those that already loved and adored their less “super” relatives.
Also…have you tried all of the prebiotic “soda” options – I’m slightly obsessed with testing every Poppi flavor I come across! (Ok…definitely not soda, lol – but my sparkling water has gotten a major upgrade, and even my grandson will drink it!) But I digress…
Increased Awareness
Love them or loathe them, fad diets have one undeniable impact: they get people talking about nutrition. As each new diet trend dominates headlines, women are prompted to become more discerning about the foods they consume and the effects they may have on their goals.
Just like the person who craves financial independence, conquering physique goals requires taking a closer look at your “spending” habits and analyzing how it’s affecting your bottom line.
Encouragement of Healthy Eating
[Be forewarned, I go further down the hypocrisy rabbit hole here by putting “fad diets, and “nutritional” together in the very next sentence.]
Amidst the chaos of fad diets, there’s often a glimmer of nutritional wisdom. Yep. I said it.
As much as it makes someone like me absolutely cringe to admit, many fads emphasize the importance of whole foods, fruits, and vegetables, encouraging people to incorporate more nourishing options into their daily diet. Whether it’s swapping out refined carbs for cauliflower or adding more greens to your plate, these small changes can actually have a big impact on your health. (So long as they’re not taken to extreme measures by completely omitting other nutritious options – which is usually where fads tend to veer off the deep end.
Community Support
While most of us may never want to acknowledge it, one of the biggest allures of fad diets is feeling like you’re a part of something. (Even if you’re a complete recluse like me.). Whether it’s swapping success stories on social media or seeking support in online forums, fad dieters often find themselves part of a tight-knit community of like-minded individuals. This sense of camaraderie provides much-needed support, motivation, and a shared understanding of the dietary journey.
Being part of a community can make even the most ridiculous fads easier to stick to.
So when a new fad sweeps the globe, and we choose to not jump on the bandwagon – feeling left out and lonely can compound the self doubt that we often feel when striving for a goal, making giving up (or slowing down) a higher probability.
Research and Development
While many fads are essentially half-truths from actual research, (read: someone takes decades of research, pulls out a marginal/outlier statement and creates a “brand” around it) sometimes… it’s the other way around.
Believe it or not, fad diets can fuel scientific curiosity. As a particular diet gains traction, researchers are spurred into action, eager to uncover its efficacy and potential health benefits. This flurry of research contributes to our evolving understanding of nutrition, shedding light on the complex interplay between diet and health.
As someone who adores the research, I find it particularly fascinating to follow the decades of lab and in-the-trenches trials and debates produced by some of the world’s greatest minds – that evolve from a simple “viral” topic.
Embracing Moderation
Perhaps the greatest gift of fad diets is the realization that extreme measures are rarely sustainable.
Instead of adhering to rigid rules, more and more women are embracing the mantra of “everything in moderation.” By adopting a balanced approach to eating, they can finally enjoy the occasional indulgence without derailing their physique goals.
The days of having to choose between living your life and losing fat are not only outdated, but completely unnecessary.
Yes. Being a woman over 40 often equates to having been… exposed… to a much wider variety of fad diets than our younger counterparts. But, this can actually work in your benefit if you’re willing to crush your old Diet Mentality (read: the desire to get even stricter – or worse – develop the woe-is-me, “nothing ever works” mindset.)
While acknowledging that past participation in fad diets have likely led to your weight loss plateau – or even weight regain – you don’t have to throw the baby out with the bathwater. Keep an open mind, and start looking at all the benefits, knowledge, and resources that you now have access to, to help you in reaching your goals in a much more attainable (and sustainable!) way.
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While these silver linings may offer a glimmer of hope, remember that it’s still essential to approach fad diets with caution. For every cauliflower crust success story, there’s a cautionary tale of unsustainable eating habits and potential health risks. So as we navigate the ever-changing landscape of dietary trends, the key is to embrace the “benefits” that these fads offer, without embracing the actual fad.
When it comes to blending cardio with resistance training, when you do it matters. Let’s break it down into simple steps so you can understand how the timing of your cardio impacts your results.
Option 1: Cardio on Rest Days
Easy enough, right? Pick the days when you’re not lifting weights to do your cardio. This way, you keep things neat and tidy, letting your body focus on each type of exercise separately.
Option 2: Cardio on Lifting Days
Here’s the trick – if you can, spread out your cardio and lifting sessions. Studies say the more space you can put between them, the better your results. This works like a charm, especially if you lift three days a week and dedicate one (or more) of the other four to cardio.
Juggling Act: Frequency, Preferences, and Fun Days
As you lift more often, finding the right balance with cardio becomes a puzzle. It’s about figuring out how many cardio sessions fit your routine. And don’t forget personal preference – maybe you want some days off for leisure instead of sweating it out all the time. It’s your workout, so make it work for you.
Splitting on the Same Day: Smart Moves
If keeping cardio and lifting apart is a mission, no worries. Split them up on the same day. Try cardio in the morning and lifting in the evening (or the other way around). It’s especially handy for HIIT enthusiasts. Just remember, the order isn’t a big deal; what matters is giving your body a few hours of rest in between.
Snack Time: Fueling Your Performance
Feeling tired? A well-balanced diet can sort that out. But if you’re doing morning cardio before breakfast, grab some carbs right after to refuel your energy stores.
Rule for Same-Day Workouts: Lift First
If you’re stuck doing both cardio and lifting in one go, stick to a rule: Lift first. Aerobic exercises, even the easy ones, can tire you out. Start with lifting to keep your energy levels up. Studies show doing cardio before lifting might mess with your muscle growth signals, no matter if it’s HIIT or regular cardio.
In a nutshell, when you do cardio is like adding spices to a dish – it can make or break it. So, consider these options, think about what suits you best, and get ready to rock your workout routine. Whether you like to keep things separate, mix them up on the same day, or follow a rule for same-day workouts, the key is finding your sweet spot.
Did you enjoy today’s episode? Be sure to subscribe so that you don’t miss any new episodes! The Diet Rebel podcast is available on Audible, Spotify, Google Play, or Apple.
If you’re a woman over 40, looking to lose weight …again …chances are, you’re no stranger to “the plateau.” For most, when fat loss stalls, they instinctively want to lower calories EVEN further – which may potentially do more harm than good. Though the thought of increasing food intake when the scale won’t budge is likely the last thing on your mind – it may be exactly what your body is asking…erm…begging for. In this podcast, we’ll explore the concept of diet breaks, debunk common myths, and help you find the right balance for your unique needs.
What Are Diet Breaks?
Diet breaks involve temporarily increasing your calorie intake to maintenance levels for a specific period. This strategic approach provides your body with a much-needed respite from caloric restriction, offering numerous benefits for both physical and mental health.
Decreasing your calories causes your metabolism to slow down to accommodate the smaller amount of food intake.
Slower metabolism = slower fat loss.
When your calories are too low for too long, your body begins to adjust, making the reduced calorie level your new maintenance. (this can happen in as quickly as 3 weeks!)
By taking a diet break, you essentially “remind” your body of what maintenance ACTUALLY is. This will help keep your metabolism revving higher, aiding the fat loss process once you reduce the calories again.
More importantly, a diet break can also serve as a psychological break if you’re under severe stress, or struggling with sticking with your plan.
Diet breaks can come in several forms, from the classic “cheat meal” (a “re-feed” day – on purpose! No need to cheat!), to a full diet break which can last for a couple of weeks, to a metabolism reset.
Debunking Common Misconceptions
Let’s address some common misconceptions that women over 40 may have about diet breaks:
Age Limits Progress: Contrary to the belief that age limits progress, your body’s adaptability remains relevant. Diet breaks can positively impact your fitness journey at any age.
Hormones Are All That Matter: While hormonal shifts during perimenopause and menopause play a role, balanced nutrition, including diet breaks, is still effective in achieving your health goals.
Extreme Measures Are Necessary: Extreme diets and intense exercise are not the only solutions. Diet breaks offer a balanced and sustainable alternative, preventing burnout and health issues.
Always Pursue Caloric Deficits: Constant caloric deficits can negatively impact hormones, muscle mass, and well-being. Diet breaks counteract these effects, contributing to long-term success.
Fear of Weight Gain: A well-structured diet break is designed to prevent excessive weight gain while providing various health benefits. Fear of gaining weight shouldn’t hinder you from considering a diet break.
Neglecting Nutrient Intake: Focusing solely on calories overlooks the importance of consuming adequate nutrients for overall health. Diet breaks address nutrient deficiencies and promote well-being.
One-Size-Fits-All Approach: Women over 40 have unique health considerations, and a tailored approach is essential for diet breaks to be effective.
Prioritizing Short-Term Results: Prioritizing short-term results can hinder progress. Diet breaks contribute to sustainable long-term results by promoting metabolic health and preventing burnout.
Relying Solely on Exercise: Both exercise and nutrition are crucial, especially as we age. Relying solely on exercise to offset a poor diet is a misconception. Both aspects need to be balanced for optimal results.
Neglecting Self-Care and Rest: Neglecting self-care and rest can impact your body’s response to diet and exercise efforts. Prioritizing sleep, stress management, and self-care is crucial for successful diet breaks.
10 Signs That Indicate the Need for a Diet Break
Now, let’s explore the signs that indicate it’s time for a diet break:
#1 Stalled Progress: If your hard work isn’t yielding the expected results, a diet break can reset your metabolism and boost progress.
#2 Fatigue and Low Energy: Experiencing constant fatigue and low energy levels may signal the need for a diet break to restore vitality.
#3 Irritability and Mood Swings: Mood swings and irritability can be indicators of hormonal imbalance, which a diet break can help address.
#4 Poor Sleep Quality: If your sleep quality is compromised, a diet break can stabilize hormones and improve restorative rest.
#5 Persistent Hunger and Cravings: Intense cravings and persistent hunger can signify the need to satisfy your body’s nutritional needs with a diet break.
#6 Obsessive Thoughts About Food: Constantly thinking about food, fearing certain foods, or feeling guilt around eating may indicate an unhealthy relationship with food that a diet break can help normalize.
#7 Social Isolation: Avoiding social situations due to dietary restrictions can lead to social isolation. A diet break allows you to engage more freely in social activities.
#8 Hormonal Changes: Hormonal imbalances due to caloric restriction can impact menstrual cycles, fertility, and bone health. A diet break can help restore hormonal equilibrium.
#9 Recurring Injuries or Illnesses: Weakened immunity and delayed recovery from injuries can be addressed with a diet break providing essential nutrients for healing.
#10 Decreased Physical Performance: Inadequate energy availability can impact strength, endurance, and overall workout performance. A diet break can rejuvenate your energy and improve performance.
Conclusion: Finding Balance for a Healthier You
Understanding the myths, signs, and benefits of diet breaks is essential for women over 40 who want permanent fat loss. Remember:
A diet break is not about giving up or letting go of your goals but about finding a sustainable and balanced approach to nutrition and overall well-being.
Embrace diet breaks not as setbacks but as strategic pauses to help you lose more fat (and keep it off long term!) while maintaining your sanity and quality of life.
Did you enjoy today’s episode? Be sure to subscribe so that you don’t miss any new episodes! The Diet Rebel podcast is available on Audible, Spotify, Google Play, or Apple.
The more a woman ages, it’s less likely that there’s just “one” thing that will make everything magically fall into place when it comes to losing fat. Each decade (and the decisions made during it) adds it’s own unique piece to the fat loss puzzle. It’s important to know how it’s ALL been compounding in order to decide exactly how much time (if any) we want to dedicate to “fixing” perceived problems.
Let’s breakdown the common fat loss struggles that women face at every age and discuss practical tips and advice for overcoming them. Whether you’re in your 20s, 30s, 40s, 50s, 60s, or beyond, we will cover the unique challenges that each decade brings and provide strategies to help you achieve your weight loss goals.
(for more detail, watch full video below)
The 20s: Navigating a Changing Lifestyle
During your 20s, transitioning from the active lifestyle of your teenage years to the demands of work, school, and social commitments can lead to weight gain. The combination of decreased physical activity, stress, and poor dietary choices can impact your ability to maintain a healthy weight.
Tips for Weight Loss in Your 20s:
Establish an exercise habit, begin strength training.
Opt for whole, nutrient-dense foods over processed options.
Manage stress through relaxation techniques like yoga and meditation.
The 30s: Hormonal Changes and Work-Life Balance
In your 30s, hormonal changes related to pregnancy, perimenopause, or menopause can make weight loss more challenging. Additionally, busy schedules and increased responsibilities can result in a sedentary lifestyle.
Tips for Weight Loss in Your 30s:
Engage in regular strength training to counter muscle loss and boost metabolism.
Focus on a balanced diet rich in lean proteins, whole grains, and vegetables.
Prioritize sleep to support metabolism and hormone balance.
The 40s: Combating Muscle Loss and Hormonal Shifts
Muscle mass that has been slowly declining since your mid 20s, becomes a drastically noticeable hit to your metabolism by mid 40s. Hormonal shifts during this decade can further complicate weight loss efforts, which is why this is the decade that many women suddenly wonder why weight loss gets harder with age…
Tips for Weight Loss in Your 40s:
Increase protein-rich foods in your diet to support muscle preservation.
Prioritize strength training to maintain muscle mass and metabolism.
Stay hydrated to support metabolic processes.
The 50s and Beyond: Hormonal Challenges and Health Factors
Entering your 50s and beyond can bring about hormonal changes associated with menopause, leading to weight gain, especially around the abdomen. Health issues and medications can also contribute to challenges in weight management.
Tips for Weight Loss in Your 50s and Beyond:
Prioritize a well-balanced (high protein, high fiber) diet that meets your calorie needs.
Consult your healthcare provider to discuss hormonal changes and medication effects.
Conclusion: Embracing a Lifelong Health Journey
No matter your age, weight loss is achievable with the right strategies and mindset. Embrace a holistic approach that includes regular physical activity, a balanced diet, stress management, and sufficient sleep. Remember, the journey to health is a marathon, not a sprint, and small, sustainable changes can lead to significant improvements in your well-being.
By understanding the unique weight loss struggles that accompany each decade, you’re better equipped to navigate challenges and make informed choices that support your health and happiness throughout your life.
If you listen to the media, fat loss can sound pretty complicated. High carb, low carb, nutrient timing, intermittent fasting, carb cycling, ketogenic diets, carb backloading, juicing, green smoothies, magical supplements…
It can be challenging to keep a level head and avoid all the latest trends, wondering if a tweak (or two) might be a way to break out of a plateau or to get better results. There are definitely times to include a tweak, but generally speaking, its best that you save these for times that you really need them.
So how do you know if its time to include a tweak?
At EM2WL, we encourage you to take a very no-nonsense, simplified approach to fat loss with minimal rules. Instead of spinning your wheels to figure out which diet is best — take a moment to strip away the “nonsense” from various diet plans that are often just minute variations on the basics. There are a few best practices that we believe to be critical to your success. It’s best to make sure that these elements are firmly in place before tweaking anything.
Think about building a successful fat loss program like building a house. When building a house, you wouldn’t want to try putting up walls before the basic foundation has been laid. Without a firm foundation to build upon, everything else is pretty useless.
What makes up the foundation of a successful fat loss program? We believe there are four key components that are critical to have well established before incorporating any other “tweaks.” We recommend looking over your current fat loss plan and evaluating whether you have a good handle on the following four elements before making any additional changes. How do you measure up?
1. Sufficient calorie intake
If you’ve been following EM2WL for some time, you know that we firmly believe that eating enough is a key component of a successful fat loss plan. The standard “eat less, exercise more” model of weight loss can lead to more muscle than fat loss, lowering your metabolic rate over the long term. Without eating enough calories, you run the risk of causing metabolic damage which does more harm than good. If you’ve been dieting for a very long time and are not seeing the results that you desire, it is very likely that you would benefit from doing a metabolic reset. If you are still struggling to get in an appropriate number of calories daily, it is highly recommended that you become consistent there before incorporating any additional changes. If you’re curious about how many calories is considered sufficient, check out our calorie calculator.
2. Protein
Not only do most women typically not take in enough calories, but tend to be lacking in the protein department as well. This macronutrient can be one of your biggest weapons in winning the fat loss game! Generally, we recommend taking in about 0.8 to 1.0 grams of protein per pound of body weight. A number of studies have shown numerous benefits to high-protein diets. Since protein takes longer for the body to break down and digest, it promotes a feeling of fullness, making it easier for you to stick to your plan. Protein also is essential in sustaining your lean mass, helping you to recover from workouts, and maintaining healthy skin, nails and organs. Protein also has been reported to improve brain function, lower blood pressure and improve sleep quantity.
It can be very challenging to get in all that protein! Give yourself time to get acclimated to a higher protein diet by setting reasonable goals and increasing them weekly. For instance, if your goal is to eat 150 grams of protein, but you’re currently averaging around 75 grams daily, you might start by trying to get in just 100 grams daily and increase slowly. Divide your protein among your meals, and it will likely seem a bit more manageable. Focus on making sure to hit your protein target daily, and then allocate the remaining calories to carbohydrates and fats.
3. Fiber
Most Americans only average about 15 grams of fiber daily, while most people should be taking in anywhere from 20 to 30 grams of fiber daily. Foods high in fiber are more filling and generally take longer to eat than foods low in fiber. They are a great way to “stretch out” your meals, thereby eating a high volume of food without adding many calories. In addition, including fiber in your diet will slow the digestion of carbohydrates and absorption of sugars, keeping blood sugar stable. High fiber foods also promote digestive health and prevent problems like constipation, hemorrhoids, IBS, and other digestive complaints. High fiber diets also promote heart health by moving fats and bile salts out of the body, lowering cholesterol in the process.
Tip: Keep an eye out for snacks like Quest Bars which can provide 20g of protein, and 17g of fiber per serving. They can be helpful to reach your goals in a pinch, or if you’re newer to tracking these macros, but be sure to try getting as much protein and fiber from whole food sources as possible.
4. Heavy Resistance Training
Heavy resistance training should be a key component of any fitness program when the goal is fat loss. Heavy resistance training has a number of metabolic benefits that will pay off in the fat loss department. Unlike cardio, the metabolic benefits of this type of training last for 24-48 hours after completing your workout as your body must work harder to rebuild its oxygen stores. This effect, commonly referred to as the afterburn effect or EPOC (post-exercise oxygen consumption) has a number of metabolic and athletic benefits that will improve your body composition as well as your gym performance! If you don’t know where to start, there are a number of strength training programs to get you started on your journey to a leaner, stronger, healthier you!
If your current fitness program does not currently involve heavy resistance training at least 2-3 times a week, it is highly recommended that you start here before adding in cardio or other forms of exercise to accomplish your goals. You will be amazed at the way your body transforms when you consistently hit the weights!
DISCLAIMER: We know that many of our followers love running and other forms of cardio and we firmly believe that you should regularly engage in a form of exercise that you truly enjoy! However, there may be times to evaluate whether your preferred form of activity supports your goals.
The Take Away Message
If you feel that you have a good handle on these four elements, there is absolutely nothing wrong with making a small change or two to see how your body responds. We emphasize that it is usually best to change one thing at a time and give your body a chance to respond before changing another variable, however. As you make adaptations to your plan, you will want to make sure you are listening to your body! Pay attention to how you look and feel, how you are performing in the gym and your energy level any time you make a change. Often times, just a very small change can lead to some great results, but if you change too many things at once you will never know what that missing part of the puzzle was!
Photo credit: Apolonia, hin255 of www.freedigitalphotos.net
Simplify Your Weight Loss Journey
If your current fitness program does not currently involve heavy resistance training at least 2-3 times a week, it is highly recommended that you start here before adding in cardio or other forms of exercise to accomplish your goals. You will be amazed at the way your body transforms when you consistently hit the weights!
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