Rejecting the Diet Mentality with PCOS

The dieting mentality is just as dangerous in the context of a PCOS dietary pattern as it is to any other situation. Diet plans convince people that the "eat less, move more" mentality is the key to good health when there are little to no long-term studies that show that these behaviors are effective, much less sustainable.

 In fact, dieting can cultivate behaviors that do more harm than good. Dieting emphasizes prioritizing the number on a scale, which is a false proxy for health status. It persuades people that one body type or one weight value is synonymous with vitality and wellness. Believing these false narratives can damage one's mental health and self-worth. The pitfalls of dieting can also be dangerously mirrored on the opposite side of the spectrum, where it's just as dangerous to obsess over  healthful foods and "clean" eating. This preoccupation with food type and quality can pose serious threats to physical and emotional well-being because it drives people to worry over every single thing they eat. 

 We must get away from both ends of the spectrum. Whether it be through exposure to advertisements, TV shows, and social media, restrictive methods of eating are detrimental. This sentiment applies to PCOS dietary patterns as well. There is no evidence that people with PCOS should eliminate certain foods, as complete elimination of one food will not instantly make symptoms disappear. Instead, people with PCOs can focus on gently integrating foods to manage inflammation and blood sugar, while minimizing others that incite these symptoms.

Luckily, there are a bevy of foods that naturally help. The fiber in whole grains and cruciferous vegetables slow blood sugar spikes. Omega-3s found in fish, avocados, and olive oil can reduce inflammation. And lastly, nutritious breakfast foods, like eggs and whole wheat toast, help to sustain energy throughout the day.

Listen to your body to understand how often that may be. But don't listen to fad diet experts saying removing one type of food will completely change your life and living with PCOS. The benefits of focusing on the sum of the parts will have many more positive benefits for physical and mental health than completely subtracting one food from the dietary pattern equation.

If you desire to learn more about how to eat and live with PCOS, contact a local dietitian near you or book a free discovery call with Elissa below. It’s essential to identify the foods that make you feel like you’re managing your PCOS  without restriction or limitation. 

The Dieting Traffic Jam

Think about driving a car. You hop in the car hoping to reach your destination with no issues along the way. Ideally, the roads are wide open, all the traffic lights are green, and no one is trying to aggressively cut you off from two lanes over. But realistically, when you go somewhere, at least one of those things is bound to go wrong. Heavy traffic, endless red lights, and hostile drivers tend to complicate what you otherwise thought was a routine trip.

When we think of dieting, we hope for the optimistic driving scenario, where reaching a weight loss goal is achievable with few barriers: quick results without much effort. But in actuality, the physical and mental highs and lows of dieting make it more like the realistic driving scenario. 

If you’ve experienced these obstacles, you are not alone. Even the most “successful” dieters face challenges associated with dieting over time. Take, for example, the contestants from the Biggest Loser. Participants were challenged to lose weight over a seven to eight month time period with the help of trainers and doctors. Six years following the conclusion of the show, participants were asked to participate in a follow-up study. Of the 16 who were originally recruited, 14 people completed the follow-up. Approximately 70% of the weight lost was regained over the six years, and participants experienced lower Resting Metabolic Rates (RMR) than what would be expected at their weights and ages. Though the sample size was extremely small, researchers warned that slow metabolic adaptation undermines efforts to quickly lose weight.

Even the intensity of the diet doesn't really impact long-term results. Some popular diet companies like to say that gradual weight loss is more effective than quick, crash diets. This is simply not true. In one study of 60 people, participants were placed on either a low-calorie diet (500 calories per day over five days) or a very low-calorie diet (1250 calories per day over 12 days). Researchers found that at follow-up, 9 months after the conclusion of the study, participants from both groups regained on average more than 50% of the weight they lost. Though low-calorie diets appear to resemble healthy lifestyles, they are just as ineffective as crash diets. 

These studies show that dieting practices do not lead to sustainable results. In addition to physical complications, dieting can induce psychological stress. From frustrations with calorie restrictions to the feelings of guilt for “giving in” to cravings, dieting can send anyone on an emotional roller coaster. Furthermore, not seeing the aspired-to number on the scale repeatedly can break anyone’s spirits. 

It’s time to liken dieting to a big traffic: irritating, headache-inducing, and no clear way to go. It’s bad for our physical, emotional, and mental health. If you yearn for open roads, contact a local, non-diet dietitian about an approach that addresses your goals and all of the facets of your health.

Ways to Measure Progress Other Than the Scale

Weight is just one measurement of many that can be taken to indicate health. Weight is not the sole indicator of health, and measuring progress solely based on the number on the scale is not only counterproductive, but can also be mentally harmful. Too often, we become fixated on our weight, foolishly believing that this number is an accurate measure of our progress and health, and react to small fluctuations in weight that really don’t mean much. Becoming fixated on the number on the scale often leads to obsessive patterns of eating and exercising that are damaging and unhealthy.  The number we see on the scale measures one thing: our weight. It doesn’t tell us how much of our weight is made up of body fat, muscle mass, or bone destiny, and doesn’t account for changes in weight due to hormone levels or water retention. Because of this, we can't accurately assess small fluctuations we see in our weight. We don’t know if a small increase on the scale is actually a weight gain, or if it can actually be attributed to muscle gain, water retention, or hormone fluctuations. Because of this, it is important not to get too fixated on the number on the scale because it is only one of many important indicators of health. Here are some other ideas for measuring progress other than the scale. 

1. Track healthy habits: there are many other ways to set, track, and achieve health goals that don’t relate to weight. For example, you can set a goal to drink more water, eat more fruit, or get in more joyful movement. You can then measure and track your progress in these goals on a weekly and monthly basis. This is a great way to take concrete steps towards measuring and tracking progress that don’t involve the number on the scale.

2. Energy levels: By using intuitive eating, we get in touch with how certain food makes our bodies feel. When we eat certain foods, we may feel sluggish and tired. Our minds feel fuzzy, and our bodies feel weak and slow. Alternatively, when we consume more foods that make our bodies feel good through gentle nutrition, we feel more energized. When our brains and bodies are given proper nourishment and fuel, our energy levels soar. Paying attention to energy levels, and how our bodies respond to different patterns of eating, can be a great way to measure progress in living a healthier lifestyle. 

3. Stress levels and mood: Mood and stress levels are another major area that are impacted by healthier lifestyle. When we are undernourished and under fueled, our neurotransmitters aren't firing optimally, which can leave us feeling irritable and low. When we begin to live a healthier lifestyle that isn’t dictated by the scale, our mood and stress levels often improve dramatically. Being aware of mood and stress can also be a great way to measure progress. 

When we are striving to live a healthier lifestyle it can be easy sometimes to get fixated on the number on the scale, and to attribute meaning to the number we see. However it is important to remember that the scale is not always accurate, and certainly does not give us an accurate picture of our overall health. It is important to focus less on the scale and more on how you feel. There are many other ways to measure progress other than the scale. The scale does not define you. 

Why Work with a Registered Dietitian Nutritionist?

As a non-diet Registered Dietitian, I help ambitious young professionals learn how to nourish themselves without tracking calories, points, or macros, so they can feel free around food, achieve optimal health without focusing on the number on the scale, and get their life ready to build a family and career instead.

Registered Dietitian Nutritionists (RDNs) are trained to provide tailored recommendations and Medical Nutrition Therapy to help you improve your lifestyle. RDNs have an extensive background in nutrition science, successfully completed a one year accredited internship, passed a board exam, and maintain continuing education units to stay up to date with current research. All nutrition recommendations are evidence-based and individualized.

When working with an RDN, nutrition counseling sessions include helpful resources, small actionable steps, goal setting, and email support between sessions.

Unlike nutritionists or health coaches, Registered Dietitian Nutritionists (RDNs) can accept health insurance as they are licensed providers.

When looking for a Registered Dietitian Nutritionist, check their website to ensure they have these qualifications.

For example, here are my qualifications:
Registered Dietitian Nutritionist
Licensed Dietitian in the State of Massachusetts

Bachelor of Science in Health Sciences Nutrition Emphasis, Ithaca College
Master of Science in Nutrition and Health Promotion, Simmons College
Dietetic Internship, Sodexo