WE CALL BS ON FAD DIETS — HERE’S WHY

Ask ten different people and you’ll get ten different answers about what makes the “perfect” diet. One person swears by a raw diet, while another worships at the altar of all things paleo. Then you’ve got the woman in your yoga class who says the Atkins Diet is how she dropped the baby weight. So, you decide to wade into the waters and start one of the trendy diets and… nothing happens — or you feel worse. “Am I broken?” you wonder. Far from it. Here’s the truth: Some of your friends may swear by a big food trend, but it could be dead wrong for you. Thanks to how our bodies manage blood sugar and respond differently to foods, our metabolisms work differently. Age, activity level, and muscle mass are factors too.So, before you jump on a diet bandwagon, let’s breakdown exactly why we’re calling BS on all those trendy eating styles.

1. CARBS AREN’T EVERYBODY’S ENEMY

Hating on carbohydrates has been the hip thing to do for the past few years, thanks to Atkins and the Ketogenic diet. To some, carbs are the devil and the sole cause of everything from weight gain to metabolic disease. The problem? You might be someone with a body that thrives on healthy carbs. Healthy carbs provide nutrients and energy to help you get through the day. In fact, some people may do better getting upwards of 65% of their daily caloric intake from carbs, while 35% or 45% is the sweet spot for others. And no, this doesn’t mean you should run out right now and stuff your face with pastries. Sugar and other highly processed carbs are less healthy and nutritious than wholesome carbs like vegetables, whole grains, legumes, and starchy root veggies that nourish your body.

2. NOT EVERYONE NEEDS BODYBUILDER LEVELS OF PROTEIN

The creators of high-protein diets say our stone-age ancestors thrived on meat and whatever they could gather, like nuts, and leafy greens. Off limits? All sugars, grains, and beans. Getting enough protein is absolutely vital to building and maintaining muscle, so should you fire up that grill for a juicy prime rib everyday? It depends. As with carbs, people require different amounts of protein in their diet. Some people may thrive with protein making up just 10% of their daily caloric intake, while 35% is ideal for others. So who does better with more protein? The research indicates you may benefit from a higher protein diet if you have blood pressure or blood sugar issues, or if you have a high waist circumference and a weight-gain risk gene. Plus, as we age, our bodies are less able to maintain and build muscle. Around age 40 we can start to lose muscle mass and may need more protein. As we get older, eating equal amounts of protein at each meal, paired with a good resistance exercise program, is critical to maintain muscles and strength. It’s also important to listen to your own body. Some people find protein to be satiating, and need it to feel satisfied, others don’t crave as much of it.

3. FAT CAN BE YOUR FRIEND

Grocery stores used to be full of “low-fat” and “nonfat” foods that were, frankly, pretty unhealthy. Thankfully, we’re starting to see the importance of wholesome fats like avocado oil, omega-3s, and nuts and seeds in our diets. Fats help with satiety, keeping you feeling full after a meal. And, as with carbs and proteins, some of us need more than others. Two types of fat linked to health benefits, monounsaturated fats and polyunsaturated fats, are shown to help maintain healthy cholesterol levels. Foods that contain these fats include fatty fish, avocados, nuts, and olive oil (great for salads). There are fats you should keep far away from you, though. Studies shows that trans fats (mostly found in highly processed foods like mass-produced cakes and cookies) can raise blood cholesterol levels. They’re so bad for our health that the FDA banned companiesfrom adding it to their foods.

4. YOU ARE UNIQUE — EAT LIKE IT

We’ve already talked about how you may have lower or higher carb, fat, or protein needs than other people. It all depends on your body. The same can be said for other nutrients. For example:

• Omega-3 fatty acids: Omega-3s support heart, brain, and eye health and may help reduce inflammation in the body. They also help you maintain already normal triglyceride levels and blood pressure, so if you struggle with either of these, or if you have a gene associated with slower production of omega-3s, you may benefit from getting more omega-3s in your diet.
• Magnesium: If you have elevated blood pressure, more magnesium-rich foods — like green leafy veggies, legumes, nuts, whole grains — may be calling your name. Magnesium has been shown to help with blood pressure balance. It’s also a key player in energy production, bone formation, protein synthesis, carbohydrate and fat metabolism, and muscle and nerve function.
• Beta Glucan: Is your “bad” cholesterol high? Beta glucan has been shown to help lower LDL-cholesterol levels. So the diet that’s right for you might be strong in beta-glucan-powered foods like oatmeal and barley.

Omegas, magnesium, and beta glucan are just a few examples. You might also benefit from upping your daily intake of fiber, riboflavin, vitamin D, vitamin C, or other nutrients — it all depends on your personal biology. Getting a full rundown of your personalized nutrient recommendations can help you fill your micronutrient gaps and cut through the clutter in the supplement aisle.

5. THE REAL EXPERT IS YOUR BODY

Your body knows what it needs to thrive, but can you hear what it’s asking for? Indicators in our blood and genetic code help us tune in. The tune-in method we use at Habit is called systems biology, which is about looking at the sum of the parts and how they interact, not just individual pieces, to see what’s best for you.Nothing in life is one-size-fits-all, including nutrition. Some people flourish with plenty of whole grains or potatoes on their plate, others do better with a generous helping of protein. Some people need that extra splash of olive oil, others are better off skipping it. So no, you’re not broken. You’re just unique — like everyone else. Feel free to politely listen to your friend rave about the latest food fad. Meanwhile, if you’re like us, you’ll be bucking the trends, learning to eat by your body’s own rules, and freeing up some space on your bookshelf.