Posted by Jona

The following article is second in a series of “Diet Killers”.

If you can’t seem to lose weight or keep it off, maybe it’s because you’ve been trying to use substitution diets. A substitution diet is all about trying to gain large benefits by exerting little effort. Rather than making broad lifestyle changes, a substitution dieter will maintain their same patterns, habits, and choices, but will swap a “diet” product for a “regular” one. This never works in the long run. Below are a few specific reasons why.

Turns (and Tricks) of Phrase
Most of us know by now that just because a product has the words “light” or “diet” in the name, that doesn’t necessarily make it the best option. Light compared to what? Less fat/calories/carbohydrates than what? Product names are designed to seduce you into buying (and eating) without thinking. Just because something comes from Weight Watchers, doesn’t mean it’s good for you. If you’re going to buy packaged food, it is essential to closely examine the label. Before you even look at the numbers, read the ingredients. If there are more then ten, put it back. If the first ingredient is sugar, put it back. If it contains corn starch or partially hydrogenated oils or high fructose corn syrup or dextrose or sucralose or anything ending in “ose”… put it back!

Satisfaction Not Guaranteed
Satiety refers to feeling fully satisfied by what you eat, both physically and emotionally. Simply put, if what you eat doesn’t leave you satiated, it’s pretty likely that you’re going to reach for something else to do the job. “Diet” versions of regular foods, such as low-fat cheese, “healthy” cookies, or even low-sodium sauces generally aren’t the most fulfilling options. If you’ve ever sat down and eaten a whole box of Snackwells, and still reached for another treat afterwards, you know what I’m talking about. Because these foods rarely create satiety, you’re likely to chase after that feeling by eating more of what isn’t working in the first place. Or even worse, you may find yourself eating the diet version, then going after the “real” food in the end anyway.

These semi-food products often lack more than just taste, though. Most of them have been physically or chemically altered to the point where they are no longer whole foods. Whole foods are naturally balanced and perfectly proportioned. Our bodies know how to digest, interpret, and make the best use of these foods. Conversely, products altered to fit the “diet” market can confuse our bodies, which then crave the missing ingredients that would complete that partial food. This effect is one of the many sources of confusing food cravings. Just remember, partial foods will only leave you partially satisfied. Instead of depriving yourself, go ahead and have the real thing. If you take the time to really savor and appreciate what you are eating, chances are you’ll end up eating less of it anyway.

Transition Time
If you’ve become dependent on using substitutions to lose weight, then you’re most likely familiar with the number one diet-killing effect: what happens afterwards. If all you’ve done is substitute out your “go-to” foods, when it’s all over, you’re going to swap back the low-fat wheat crust pizza for Dominos, and fro-yo for Ben & Jerry’s. You haven’t changed your habits, and more importantly, you haven’t changed your underlying chemistry. You’ll crave the same things you always craved, and you’ll experience the same outcome. Think about how great it would feel to not “need” that after-dinner sweet or that three o’clock candy bar. By learning to choose healthy, supportive foods that address deeper conditions, you will release from carbohydrate addiction, sugar cycles, and other craving traps.

If you’re looking to achieve permanent weight loss, substitution diets aren’t the answer. Making lasting changes isn’t easy, that’s why most people hang on to bad habits like life rafts. But if you are determined to live a more energized, fulfilled, and longer life, YOU CAN. A little extra effort in the beginning will yield amazing results in the end. You do have the power to transform your life.

The first article can be found here: Diet Killer: Special Occasions

By Trish Balbert