Consistency is the key to a healthy lifestyle, but it's hard to maintain when you're always worried about eating too few calories or perhaps too many. If you're struggling, you're not alone. A 2020 study reported that less than half of people who set avoidance-related goals (eliminate sugar, cut carbs, etc.) are successful. It doesn't help that there are so many diet myths swirling on social media, which can cause misinformation, undesired results and disordered eating.
Instead of trying a viral dieting trend that is almost certainly doomed to fail, why not listen to the people who know their stuff? To find out which diet mistakes nutritional experts are tired of seeing, we spoke with them to learn more about what you should be doing instead.
1. Fearing carbs
Registered dietitian Amy Davis says carbs are often made to be the enemy. She points to the keto and carnivore diets as just some of the plans that focus on cutting carbs. Davis says fearing carbs is a mistake, however, explaining, "We need carbs! They're our bodies' main source of fuel, and they don't inherently make you gain weight like so many believe."
Instead of cutting out carbs as a diet plan, Davis says people can "opt for high-fiber, whole-food carbs." So, focus on minimally processed foods when you're planning on eating healthy.
Francesca Alfano, a certified dietitian-nutritionist, agrees. She adds, "Complex carbs like sweet potatoes, quinoa and whole grains provide the energy and nutrients your body needs – especially fiber and B vitamins. These are essential when you're focusing on your health, especially for women."
If you need more reason to stop fearing carbs, consider what the Mayo Clinic has to say. The healthcare giant notes that low-carb diets may result in more short-term weight loss but that after about 12-24 months, the results may not stick. The medical center also notes that while refined carbs like table sugar may spike your blood sugar, more complex carbs found in vegetables and beans aren't likely to do this -- with the benefit of not adding too many calories to your meal plan.
2. Eliminating all sweets
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You don't have to skip every sweet treat to maintain a healthy eating lifestyle. Davis says, "It's well-documented that too much added sugar has negative health effects, but all-or-nothing mindsets typically backfire." Not only are avoidant-based goals harder to keep, but going through sugar withdrawal could initially lead to binge-eating behaviors.
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