5 important reasons why diets end in breakdowns and weight gain
How to stay on track and avoid breaking your diet (photo: Freepik)
During weight loss, people often follow diets that frequently lead to breakdowns and weight regain. A nutritionist has identified the main mistakes made during dieting that should be avoided.
RBC-Ukraine reports on whether diets truly help with weight loss and how to avoid temporary results.
What is a diet
A diet is a set of specific eating guidelines that may include information about recommended foods, preparation methods, portion sizes, meal frequency, and timing. In everyday language, "diet" is often associated with eating patterns aimed at weight loss. However, in reality, a diet has a much broader impact on the body.
It encompasses the food and beverages consumed daily as well as the mental and physical contexts associated with eating. Nutrition involves more than just adhering to a "good" diet — it addresses nourishment on all levels.
Trendy diets and nutritional research evolve almost daily. Nevertheless, despite the hype, studies show that making the right food choices positively impacts health, while poor nutrition has long-term negative effects.
However, "going on a diet" often leads to setbacks. Diets frequently fail because they provide only temporary results without fostering long-term habit changes.
Additionally, diets can cause stress, feelings of hunger, and even overeating.
Causes of diet setbacks
According to Ukrainian nutritionist Anastasia Kraievska, there are several reasons why people often struggle to stay on a diet, leading to setbacks and overeating:
Excessive restrictions
Diets often involve strict limitations that cause feelings of hunger and dissatisfaction, which can lead to binges and overeating.
- Key insight: Strict restrictions don't lead to long-term success.
Unrealistic expectations
People frequently expect quick results, but weight loss is a gradual process that requires patience.
- Why it matters: When results don't match expectations, frustration sets in, leading to the desire to give up.
Psychological pressure
The more certain foods are forbidden, the stronger the desire to eat them becomes. Feelings of guilt after "breaking" the diet only make the situation worse.
- Challenge: Diets can create a vicious cycle of restriction and indulgence.
Emotional eating
Many people turn to food as a way to cope with stress, boredom, or emotional challenges.
- Tip: Recognize when you're eating for emotional satisfaction, not physical hunger, and find alternative ways to address those emotions.
Ignoring cravings
Diets typically restrict favorite foods, which can lead to a sense of deprivation.
- Solution: Instead of completely cutting out your favorite foods, try adding them in moderation. This helps maintain satisfaction and reduces the likelihood of setbacks.
We also wrote about 5 reasons why you should absolutely avoid drinking apple cider vinegar.
Sources: the Instagram page of Ukrainian nutritionist Anastasia Kraievska and the website of the University of Minnesota.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
