Nutritionist reveals why your diet isn’t working – insisting you eat mindfully

Many of us have tried diets only to fail shortly afterwards.

But dr. Lauryn Lax, a nutritional therapy practitioner from Austin, Texas, explained that you may be falling short simply because you are making one of these common mistakes.

Speaking to FEMAIL, Dr. Lauryn, who works with BreakingMuscle.com, that people should stop focusing on the number on the scale and focus on counting food colors instead.

She added that people may forget to add good fats and carbohydrates because they fear they will lead to weight gain, when in reality both are key to a healthy, sustainable diet.

Here, FEMAIL shares the top six tips from Dr. Lauryn…

dr. Lauryn Lax, a nutrition therapy practitioner from Austin, Texas, explained that you may be falling short simply because you are making one of these common mistakes

Healthy fats

Look for things like:

Raw nuts and seeds

Olive oil/coconut oil/avocado oil

coconut butter

avocados

olives

grass-fed butter

Full-fat fermented yogurt

Fatty pieces of organic meat

grazed eggs

Dietary fat can help keep energy levels more even and keep hunger at bay

Dietary fat can help keep energy levels more even and keep hunger at bay

You are not eating enough fat

Diets that exclude or severely limit fat tend to replace all those calories with carbohydrates, putting you on the blood sugar roller coaster.

Your body is constantly looking for a balance between blood sugar and insulin levels, which in turn can affect your production of cortisol (stress hormone).

Cortisol signals your body to store body fat instead of burning it, and can also lead to an increased intake of carbohydrate-rich foods.

Dietary fat can help keep energy levels more even and keep hunger at bay.

Aim for healthy fats at every meal, and instead of carbohydrate-based snacks, go for a snack with healthy fat or protein as a base.

You don’t take carbohydrates with you

Just because you have to eat fats doesn’t mean carbs are the enemy.

If we don’t eat enough carbohydrates, especially from vegetables, we run the risk of also eliminating fiber, which is essential for digestion, your gut biome and metabolic balance.

Extreme diets at both ends of the fat versus carbohydrate spectrum can negatively impact your metabolism.

Researchers and dieters everywhere are asking: which is better, low-fat or low-carb? But there is not one right answer.

Some people do better with more carbohydrates and others do better with more fat.

Every body is different. For example, some women who have problems with their blood sugar or insulin resistance have found ketogenic diets to be beneficial as a short-term nutritional approach.

However, women who have their blood sugar levels under control but have some adrenal fatigue or hormonal imbalances have found that a ketogenic diet is more harmful in the long run.

When we consume lots of colorful vegetables, body-boosting healthy fats, and essential proteins, our metabolism comes alive, extracting various vitamins, minerals, and antioxidants to keep your body running

When we consume lots of colorful vegetables, body-boosting healthy fats, and essential proteins, our metabolism comes alive, extracting various vitamins, minerals, and antioxidants to keep your body running

You count numbers when you should be counting colors

Best Colorful Foods Rich in Nutrients

Dark leafy vegetables

Colorful veggies (aim for 2-3 different veggie colors at each meal)

Berries Citrus (Lemon, Orange, Lime, Grapefruit)

Organic herbs (parsley, coriander, rosemary, thyme, sage)

Organ meats Fermented foods such as sauerkraut

Grated eggs and poultry, grass-fed beef, wild-caught fatty fish

Coconut oil, cold-pressed extra virgin olive oil, ghee and grass-fed butter

Avocado

Raw Brazil nuts, walnuts and macadamia nuts

Our bodies don’t see food in terms of macros and calories. They see nutrients and need plenty of nutritious food to thrive.

The problem many people face with macro or calorie-based plans is that they fixate on numbers, scales, and measurements, without recognizing the nutrient density in food and how your metabolism responds to it.

For example, half a cup of gummy bears can provide your body with a hefty dose of “fast-digesting carbohydrates” after a workout, but the nutrient composition and health benefit it provides is completely different from half a cup of berries or a small sweet potato. †

Your body responds to the real food with more satiety and a better metabolic result.

Diet staples like chicken, olive oil and rice give your body some protein, fat and carbohydrates, but what about their nutrient density and variety?

In other words, how many colors are in that meal? In general, less color means fewer nutrients and less satisfaction from eating them.

You may have reached your macro goals, but your body still craves the rest of the many nutrients it needs to function at its best.

When we consume lots of colorful vegetables, body-boosting healthy fats and essential proteins, our metabolism comes alive, extracting various vitamins, minerals and antioxidants to keep your body running.

While you’re at it, make sure you eat enough. Eating too little is just as harmful as eating too much.

You are too stressed about your diet

Stress Reduction Tips

Incorporating a deep breathing practice

Meditation or prayer

Meditative movement (stretching, yoga, dance)

Read or listen to positive truth (podcasts, books, speakers, etc.)

These are all tactics to consciously reduce stress

Stress is the leading cause of all diseases, including stubborn body fat.

Stress is inevitable in our society, but it is often overlooked in areas outside of mental health.

Even if you don’t think you’re stressed, small daily stressors can threaten the metabolic balance.

Biologically, your cortisol levels need to be in balance to lose body fat.

When your body feels constantly threatened, cortisol levels become chronically high.

The last thing your body wants to do when it thinks it’s fighting for survival is stick to your fat loss protocol.

You cannot improve your body if your mind is in a panic.

Stress reduction has been shown to help ease an otherwise broken metabolism.

You don’t watch your meals

Speaking of mindfulness, research tells us that practicing it with meals can help reduce cortisol and belly fat. Incorporate these techniques into your own meals:

  • Chew your food completely
  • De-screen: turn off the TV, phone, computer and even books
  • Rate your level of hunger and fullness. You don’t always have to eat your plate, and sometimes you need seconds
  • Be aware of how food makes you feel. Do you have bloating, constipation, vomiting, anxiety, an allergic reaction? There may be something in your food that doesn’t suit you
  • Don’t eat the same thing every day. Use a variety of nutrients from real food
When we eat too few carbohydrates, especially from vegetables, we risk also eliminating fiber, which is essential for digestion, your gut biome and metabolic balance

When we eat too few carbohydrates, especially from vegetables, we risk also eliminating fiber, which is essential for digestion, your gut biome and metabolic balance

You haven’t fixed your mindset

These essential strategies could be the game changers you’ve been looking for to get your fat loss efforts on track.

But biggest of all comes from another gut check: don’t make your goal just about fat loss.

Fat loss is just the means to get something else you really want.

Identify that feeling that you think your fat loss will bring you and start fueling goals and pursuits beyond fat measurements or the scale itself to achieve what you really want.

The biggest game changer to getting the body you want comes when you stop focusing so much on scale and size and instead set goals and intentions around other more important things in your life.

It’s okay to want to improve your body composition, but when our sole drive and focus is solely on body fat loss, that dangling carrot will never be fully achieved.

There will always be someone better, fitter, prettier or slimmer than us.

Instead, set primary goals for personal development, peace with yourself and food, heal your gut or hormones, reduce stress, improve relationships.

Our bodies don't see food in terms of macros and calories, it sees colorful nutrients and it needs lots of nutritious foods to thrive

Our bodies don’t see food in terms of macros and calories, it sees colorful nutrients and it needs lots of nutritious foods to thrive

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