TOP 2 REASONS why diets don’t work in midlife
I hear this all the time....
"I did keto and I lost 25 pounds, I was feeling great.
I was also doing CrossFit, and then I injured myself and had to stop.
Once I went off keto I gained it all back, and then some."
First of all, stop blaming yourself.
The diet industry oversimplifies metabolism - it tells us it's simply calories in, calories out - diet & exercise.
When the reality is, metabolism is so much more complicated.
Factors that affect metabolism & weight
hormones
gut health
stress and burnout
sleep
mental health
genetics
inflammation
blood sugar
Before we go any further, let me just say, that as a functional nutritionist, I never set out wtih the main goal of weight loss, but if that is a goal for my client, I support them in achieving it, without extreme diets.
The good news is, many of my clients experience natural weight loss once their gut heals and they start fueling their body with the nutrients it needs and craves!
After 3 months of working together, here's what Emily had to say:
“I was in a rut, trying all the different diets and working out a lot. I could not lose the weight, but most importantly, I felt awful.
I was bloated, constipated, extremely fatigued, and I lost all confidence.
I have been working with Holly for 3 months and my world has changed!
I have lost close to 10 pounds in a few months because I’m healing my gut!
I no longer feel bloated and actually feel confident to take pictures at events again.
I lost the stubborn weight I never could because I was not eating for my gut. I cannot recommend Holly more! I feel better physically, mentally, and emotionally!”
Ironically, dieting and intense exercise can actually CAUSE weight gain.
True healing happens when you honour your body's needs for nutrition, rest and self care.
Why diet's just don't work
When you starve your body of the calories it needs (especially carbs which it needs for exercise!), anytime you eat your body hangs on to the calories for dear life, as it's starving.
In women who are burnt out (adrenal fatigue) - which is most women these days - intense exercise further depletes the body, contributes to inflammation, and can promote weight gain and other health issues.
Yes, exercise is important, but for people with burnout, gentle to moderate exercise is best, and you have to fuel your body for it!
Many women in midlife tell me that these strategies used to work, but no longer work for them.
That's because major changes are happening to your body, so you need to take a different approach.
To keep things simple, we're going to focus only on the role of the gut microbiome (bacteria etc) and blood sugar in this post.
Reason #1: Constipation & Gut Bacteria
Chronic constipation is common, especially as we enter midlife and our hormones start shifting.
Your gut bacteria has a huge impact on your metabolism:
bad bacteria creates inflammation that impacts blood sugar, hormones and your thyroid - all of which affect metabolism
certain bacteria are obesogenic - they can harvest up to 20 to 30% more calories from your food than other bacteria
What causes this dysbiosis, or gut bacteria imbalances anyway?
antibiotic use
antacid use
low stomach acid
poor diet: high in processed foods and sugar, low in fibre, fruits and vegetables
other medications
chronic stress
surgeries and scar tissue
Chronic constipation contributes to dysbiosis - bacterial (and other microbe) imbalances in the gut that cause systemic inflammation and contribute to weight gain.
The irony about constipation is that undereating (dieting) can actually trigger constipation, which can promote a sluggish metabolism.
Your body needs food to stimulate peristalsis; the intestinal contractions that move your food through your digestive tract and allow you to have a bowel movement.
Tips for optimizing your gut microbiome:
get regular: increase your fibre intake slowly, and be sure to get enough fluids
fibre also feeds healthy gut bacteria which reduces inflammation and helps balance blood sugar
if fibre isn't helping, stress may be contributing to your constipation: try deep breathing and meditation
get regular exercise: it helps to move your bowels, and promotes the growth of healthy gut bacteria
try fermented foods
limit sugar: aim for no more than 25g of added sugar per day -e nough for one small treat. Sugar feeds bad bacteria and yeasts that contribute to a sluggish metabolism
limit or avoid processed foods: they're often low in fibre and nutrients, and contain fillers and preservatives that negatively impact your gut. Try to cook most of your meals from scratch.
Reason #2: Diet: skipping meals & living off coffee (BLOOD SUGAR IMBALANCES)
We're taught carbs are bad, and veggies are good, but we're not taught WHY, or the most critical info of all - how to eat to balance your blood sugar.
Imbalanced blood sugar (spikes and crashes) not only causes cravings, energy and mood swings, but also slows your metabolism and contributes to weight gain.
You may have been able to get away with coffee for breakfast and a bagel for lunch in your teens & 20s, but not these days.
As we get older, our metabolism naturally slows, and with hormone shifts, it becomes more difficult to manage blood sugar levels, so using specific strategies to balance your blood sugar with diet and exercise becomes even more crucial.
That means:
eating breakfast every day
the power trio: having a combination of protein, fat and fibre at every meal and snack
1/2 your plate veggies
Because protein and fats are digested more slowly than simple carbs, they slow the absorption of nutrients into your blood stream, and keep it steady for several hours.
That means less cravings, more energy, focus and better mood!
Fibre slows the absorption even more, and also feeds healthy bacteria that help to balance blood sugar as well.
Simple NUTRITION STRATEGIES for Weight Management
Let’s look at how a typical day would look when you’re eating to balance your blood sugar and boost your metabolism.
Most women don't get enough protein or fibre, so let's break it down:
Protein and fibre sources and easy ways to add it to your day:
Morning:
oatmeal with nut butter, nuts, berries, ground flax, hemp seeds or chia
boiled eggs and fruit
overnight oats with apple and cinnamon
fried eggs with avocado toast
omlette with veggies and avocado
breakfast wrap with eggs, avocado and spinach
Snack:
homemade protein ball or clean protein bar (RX Bar, Genuine Health, Iron Vegan)
boiled eggs
hummus and seed crackers or veggies
smoothie with protein powder
nuts and seeds
yogourt with seeds or granola and berries
Lunch
salad with quinoa and chicken, avocado and veggies
whole grain wrap with chicken, hummus and veggies
leftover roasted veggies with chickpea pasta
beans & rice with roasted veggies
Dinner
stir fry with shrimp, chicken, beef or tofu on brown rice or quinoa
salmon with rice pilaf and steamed green beans or broccoli
chili with beans and side salad
Treats
dark chocolate with berries
dates filled with nut butter
oatmeal chocolate chip protein balls
chocolate avocado pudding
oatmeal banana muffins
Hitting your health goals happens effortlessly when you nourish your body with what it needs.
Feeling overwhelmed?
Not sure what's safe or healthy to eat anymore?
Years of endless crash diets can do that to you.
Get your personalized gut healing protocol by booking your 1:1 session with me.
