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Why Low-Carb Diets Don’t Work

  • Low carb diets don’t work for effective, lasting weight loss
  • They come with several side effects

The 80s-90s had the low-fat craze and the 2000s have the low-carb craze. Proponents of low-carb and ketogenic diets proclaim their remarkable ability to help you lose weight fast, but, when really looked at, those claims simply don’t hold water.

About Low-Carb Diets

There have been a number of iterations on low-carb diets over the years – from the Atkins Diet to South Beach to the latest craze, ketogenic diets. The basic premise of them is that consuming carbohydrates makes you gain weight and so, if you cut down on carbs, you’ll lose weight. These diets range in their approach from only making certain “types” of carbs off-limits to limiting your overall carb intake in order to achieve ketosis, a state in which your body relies on fat for energy rather than glucose.

The Problems with Low-Carb Diets

How Low-Carb Weight Loss Works

Nearly everyone who has done a low-carb diet says: 1. they plateaued at a certain point and couldn’t get the scale to budge from there, and 2. once they started eating carbs again they gained all their weight back and then some.

I don’t know about you, but this doesn’t sound like an effective diet to me.

In fact, numerous scientific studies have shown that low-carb and ketogenic diets are no more effective at creating weight loss than any other diet out there. In other words, just like any other diet on the market, it works for a short time but then, inevitably, you will regain the weight you lost.

So why is this?

One of the things that people love about low-carb diets is that they see a big drop in their weight very quickly. To understand why that is, we need a little science lesson.

Glucose is our body’s preferred energy source. When we eat, our body breaks down our food into smaller chemical units, including glucose. Of that glucose, what we immediately need gets used for energy and what we don’t need immediately, gets stored in our body for later in the form of glycogen. Here’s the clincher: for every gram of glycogen stored in our body, 3-4 grams of water is stored with it.

And so, when we restrict or eliminate carbs, our bodies burn through our glycogen stores, releasing that water which then passes out of our body. What does this mean? That exciting weight loss that happens when you start a low-carb diet is just water weight. Hence weight loss quickly slows down on low-carb diets and you will regain weight as soon as you start eating carbs again. This also contributes to that plateau effect I mentioned earlier.

What about the rest of the weight loss?

After that initial drop in water weight, the rest of the weight loss from low carb diets comes from the same source as any other diet: calorie deficit. That’s right, carbs don’t make you gain weight.

By removing or restricting an entire macronutrient from your diet, you are consuming fewer calories without even thinking about it.

And it follows that, once you start to each carbs again, you will come out of that calorie deficit and regain the weight you lost. This also explains the plateauing that many low-carbers experience: our bodies adapt to calorie restriction by slowing down our metabolism. Calorie restriction to our bodies is famine and starvation, so they compensate to try to keep up alive by becoming more efficient with less fuel – as happens with any other low-calorie diet.

Sustainability

Think back to a time you wanted something and someone told you that you couldn’t have it. How did you react?

You wanted it even more, right?

That is how our bodies respond to restriction and deprivation as well. Remember that your body is designed to keep you alive. When you start restricting its energy source through calorie and carb restriction, it panics that it doesn’t have what it needs to keep you alive. And so it mobilizes every tactic it has to compel you to find and consume food. You think about food. You crave certain foods. Smelling food makes you salivate. Your stomach grumbles and aches. You find it harder and harder to resist.

And so we can only hold out on restrictive diets for so long. And then when we go back to our old eating habits. It’s just not effective strategy in the long-term.

Side Effects of Low Carb Diets

Many people don’t realize there are some unpleasant side effects that come with low-carb diets.

You may have heard of “keto fog” referring to a feeling of absentmindedness or difficulty focusing while on a low-carb diet. This occurs because glucose is your brain’s preferred fuel source and it does not burn fat for fuel efficiently. If you deprive your brain of its most efficient fuel, it’s not going to work as well.

Many low-carb dieters also report fatigue and crankiness. The former is also related to the lack of an efficient fuel source for your body. And the latter, well…have you ever had a carbohydrate? They’re delicious. I’d be cranky without them, too.

There are also concerns about the long-term health effects of low-carb and ketogenic diets.

The state of ketosis is, in fact, a survival mechanism to keep our vital processes going during periods of famine. The human body is not designed to exist in ketosis for any extended period of time. Thus, many health professionals are concerned about the long-term effects this may have on our health. This is a focus on ongoing study.

Finally, studies have shown a link between ketogenic diets and cardiovascular disease. Low carb diets’ focus on fat consumption runs contrary to decades of medical science demonstrating the adverse effects of high saturated fat consumption on our heart health. We simply don’t need all that much in our diet and should not consume high amounts of it.

What You Need to Know about Low Carb Diets

Long story short, low-carb diets are not effective means of lasting weight loss and come with a number of risks that don’t outweigh the benefits. They’re just another fad.

top view of a family praying before christmas dinner

Managing Diet Comments from Family

Family holiday dinners are coming up and for many of us that could mean difficult, hurtful, or triggering comments about diet and weight with relatives.

Just like everyone has an opinion about the weather, it seems like everyone has an opinion on diet and weight loss. Unfortunately, many people feel compelled to share those opinions without consent or thinking about how it could land for the person on the receiving end. I think we probably all have that one relative who holds nothing back.

Some things to keep in mind: what is on your plate is your business only and it doesn’t matter what or how much anyone else at the table is eating. Your needs are unique to you and you are the only one who can tune into them. So, as much as you’re able, allow any unwanted comments to slide away and try to focus on your hunger and satiety, your cravings, and your satisfaction and enjoyment.

But, how do we curtail these unwanted conversations? Whether it be a relative going on and on about their latest diet or a relative claiming to be concerned about your health and relating it to your weight, here are some ways you can respond and enforce your boundaries.

To the relative detailing everything about their latest diet:

  • I’m really glad that you’ve found something that works for you but would you mind if we changed the subject?
  • I’m finding this topic kind of triggering, can we talk about something else?
  • This is clearly something you’re very passionate about, but this might not be the best time to discuss it. 

To the relative commenting on your holiday dinner plate:

  • Excuse me, why is my plate so interesting to you? (OK that one is confrontational)
  • You have the food that works best for you on your plate and this is what works best for me. 
  • I know you think you’re being helpful, but you’re actually doing the opposite. I would appreciate it if you would direct your attention back to your own plate.
  • I’m so happy we could get together today, but I didn’t get together to discuss my eating habits. 
  • What I choose to eat today is my business. 

To the relative making comments about diet and weight loss:

  • I know you think you’re being helpful, but I’m finding your comments hurtful. 
  • I understand that you want to help, but I am not looking for your advice on this. 
  • I prefer to keep conversations about my health between me and my physician so I’d like to change the subject. 
  • I’m not looking for weight loss tips right now. 
  • This conversation is making me very uncomfortable. I’d like to talk about something else. 

As long as there are family gatherings, there will probably always be comments about diet. However, by setting good boundaries for yourself and protecting those boundaries, you can minimize those comments and their impact on you.

bowl with yummy colorful gummies on table

Losing Control around Halloween Candy

There is currently a video going around on social media showing a woman creating a cute Halloween candy display in a large glass bowl. But that’s not the part that has been raising eyebrows. At the end of the video, she nonchalantly sprays hair spray all over the candy and the caption reads “so you don’t eat all the candy.”

Responses have been mixed, with some commenting that it’s funny or even a good idea. Others have been commenting that there is something wrong if you are spraying toxic inedible chemicals on food to avoid eating it. Here is my take.

When I first saw this video, it immediately harkened back to a practice that some individuals with eating disorders resort to: they in some way “ruin” their food so they can’t continue to eat it. Indeed, when I was in the peak of my disordered eating habits in college, I would routinely dump a shaker of pepper onto what was left on my dinner plate so I wouldn’t eat it while waiting for my friends to finish up. This is a very problematic and disordered practice and the woman in this video is promoting it like it’s the next greatest idea. So that is issue #1.

This video also prompts the question: why are you feeling that out of control around Halloween candy? As an anti-diet nutrition coach, I can answer this one. Deprivation and restriction are the top causes of binging and overeating. In other words, the foods that you feel the least in control around are the foods you allow yourself to consume the least. You may also have thoughts about those foods along the lines of: “I can’t trust myself around that food,” “it’s my weakness,” “it’s my guilty pleasure,” or “I’m being bad when I eat that.” And if you believe these things, of course you’re going to avoid certain foods!

The urge to binge or overeat when we are around foods we seldom allow ourselves to consume is a normal human response to deprivation. It’s not always conscious, but it is both a mental and physical response. When we do engage in these behaviors, it’s referred to as “last supper eating” because we tend to consume a food as though it’s the last time we will have it. And, indeed, it can feel that way because we truly don’t know when we will allow ourselves to have it again.

So what is the antidote for this?

In order to break this cycle of restriction and overeating, we must put those “trigger foods” on the same level as every other food we eat. Take the novelty out of them. Take the guilt and shame out of them. We do this by giving ourselves unconditional permission to eat them.

This unconditional permission does a few things:

  1. It removes the novelty from them and with that novelty goes the allure.
  2. It provides the reassurance to us that we can have those foods whenever we want, so we don’t need to overindulge as though we won’t have them again.
  3. Even if you at first overindulge in these foods once you give yourself permission to eat them, it will eventually level out and they will just become “normal” foods once that initial excitement wears off.

So, if you thought spraying hair spray onto your Halloween candy to prevent yourself from eating it was an appealing strategy, it’s probably because you rarely allow yourself candy or sweets to begin with. You may want to consider making candy a more run-of-the-mill presence in your life and see how that changes your relationship with it. And, from a nutritional perspective, this coach can assure you that having some candy from time to time or even a small piece of candy every day is perfectly fine. There is room in every healthy diet for some fun foods. And, having those fun foods regularly, makes your healthy eating habits more sustainable in the long-term.

photo of people having dinner together

What to do when you overdo it

Feeling like you overate can be a really crummy feeling, but the tactics we tend to turn to in those instances typically aren’t helpful options. Skipping meals to compensate, overexercising, only eating certain foods – these tactics don’t work and promote unhealthy habits. Fact: you can’t “compensate” for overeating. So what should you do when this happens?

First, let go of trying to compensate for overeating. This simply is not how our bodies work. Your body has already digested and dealt with that food accordingly. It is not sitting in a reserve tank to be emptied and you can’t create a void in your body for that food to take up by creating a calorie deficit the next day. Furthermore, even if you do successfully undereat or overexercise the next day, your body will adjust for that accordingly. You may or may not notice it, but 2-3 days later you will be much hungrier than usual and eat more. Remember, our bodies evolved to keep us alive through periods of starvation. Finally, we don’t get to pick and choose what gets burned and what doesn’t.

Second, be realistic and take it easy on yourself. One day of overdoing it isn’t going to make a difference. One weekend of overdoing also probably won’t make a significant difference. You won’t gain 10 pounds overnight and you won’t “undo” any progress you’ve made. Something else to note, when I work with clients who feel like they went way overboard with their eating, very often when we actually map out what they ate, it’s not as much as they thought.

Third, still practice those healthy habits you’ve been working on. Remember, there is no proverbial wagon to fall off of, no proverbial train to derail. Every day is a new opportunity to pursue your goals and those 4 margaritas didn’t “ruin” that opportunity. So carry right on with eating in balance. Move your body. Drink plenty of water. Listen to your body.

If you want to avoid overdoing it the future, keep in mind the main reason why we engage in overeating is deprivation. When we don’t allow ourselves to eat certain things, when we dub certain foods “bad,” we give those foods all of our power. It’s human nature to respond to deprivation this way. The best way to make sure these overindulgence episodes happen rarely, is to give yourself permission to the eat the foods you want to eat when you want to eat them. Yes, absolutely, practice balance and make sure you’re also eating lots of veggies. But, chocolate cake doesn’t only have to happen on your birthday. Mashed potatoes and gravy don’t only have to happen on Thanksgiving. When we only let ourselves enjoy these foods once a year, that’s when we get into issues with last supper eating.

photo of people having dinner together
Trying to compensate for overeating is not the answer. Photo by Daria Shevtsova on Pexels.com

flat lay photography of vegetable salad on plate

You don’t need a meal plan. Here’s Why

It may seem like it’s the solution you need, but a meal plan probably won’t be very helpful…not in the long-term anyway.

Here’s the thing about a meal plan: it tells you what to eat and when but what happens when you’re not longer on it? What if you can’t afford to continue having someone write them for you? Or your nutritionist moves on? Or whatever program you’re doing ends?

You will probably resume the same eating habits you were accustomed to previously. And that is not your fault.

You see, a meal plan is really no different than a diet in that it forces you to overhaul all of your eating habits at once without teaching you any skills or helping you gain insight into your eating habits. The result? It’s not sustainable.

So if you are hoping to change your eating habits in the long-term, a meal plan is not the answer. In fact, unless you’re just looking for someone to plan your menu for you because you’re tapped out in terms of energy, creativity, and brain power, I don’t recommend them.

So what is more effective? Work with someone who can:

  • teach you how to compose a balanced meal and how to snack to keep you energized throughout the day
  • coach you in setting reasonable meal planning and prep goals
  • help you develop the skills you need to meal plan effectively
  • coach you in working through obstacles that may disrupt your meal plan

The difference is that skills continue on. They’re translatable. Meal plans are a one-time fix. So you’ll get way more “bang for your buck,” so to speak, focusing on picking up skills and strategy rather than having it done for you.

So before you seek out meal planning services from someone, ask yourself what your goals are and what you are hoping to get out of it. If your goals are more focused on long-term eating habits, that meal plan probably isn’t the best solution.

If you’re interested in learning how to make healthy eating work in your busy life, give me a shout.

The Trouble with Fitness Trackers

These days it’s hard to find someone who doesn’t have some type of wearable fitness tracker. You probably have one yourself. I have one – it’s on the floor between my bed and nightstand where it’s been gathering dust for months. Oops. From the Apple Watch to the Fitbit, these things are everywhere, but are these fitness trackers as beneficial as they seem?

Accuracy and Arbitrariness

The first issue with these trackers is that many of the goals they set for you are completely arbitrary. The goal of 10,000 steps, for example, is not some magic number that was arrived at after decades of scientific studies. It actually came from an ad campaign for a Japanese pedometer in the 1960s. And, while there are some studies that show it is beneficial to walk 10,000 steps a day, those studies also show that ANY amount of exercise is beneficial. So you need not beat yourself up if you come up short of your 10,000 step goal. Also, because any exercise is beneficial, you don’t need to worry about 10,000 steps PLUS your fitness class. You can do one or the other and still reap benefits.

Looking at the other possible goals a fitness tracker may set for you, keep in mind that these are not tailored to you, even if you enter your biometrics into their app. These are numbers based on general populations data. So those goals may not be right for you specifically.

When it comes to tracking those arbitrary goals, these devices vary widely in how accurate they are. For those of us who have a tendency towards obsessiveness or perfectionism, this could lead us to push ourselves too much for the sake of reaching that goal. Then there is the feeling of disappointment or defeat if you fail to reach your tracker goal as well. So it’s very important not to place too much stock in those numbers.

Tracking of Other Metrics

The newest fitness trackers can also track metrics like sleep and blood pressure, which may be very appealing to those who struggle in those areas. However, some evidence shows that these trackers could actually create or exacerbate issues in those areas just by tracking them because the tracking creates an anxiety there. Think about it, it’s hard to sleep if you’re worrying about getting enough sleep. Likewise, stressing about your blood pressure could impact your blood pressure.

The Slippery Slope

My major concern with wearables is how easy it can be for an otherwise healthy habit to turn into something destructive. Just as dieting can turn into eating disorders, fitness tracking can become disordered as well, leading to injury and health issues. We live in a culture where how little you ate, how much you exercised, and how much weight you lost are worn as badges of honor without regard to the toxic impacts that paradigm can have.

Fitness trackers can be a good source of motivation and can help show you (some of) the progress you’ve made. But they have significant limitations and drawbacks. If you’re wondering if fitness trackers are beneficial, make sure you consider these points.

Disclaimer: Please note that I am not a medical doctor and that none of the above information is to be construed as medical advice.

Dieting is the problem

Why do 90% of dieters regain the weight yet we keep turning to diets over and over again? The answer doesn’t lie in willpower or in sugar addiction or in the irresistibility of food additives. It lies in the nature of diets themselves.

First off, the diet industry thrives off promoting unrealistic (and often unhealthy) physical ideals. It makes a whole lot of promises about those ideals it knows it can’t keep. Regardless of whether they involve calorie counting, carb cutting, or fasting, essentially all diets drastically reduce the amount of calories that you eat so that you are consuming fewer calories than you burn. This is the weight loss equation: calories in < calories out.

The thing is that diets cut your calories to an unsustainable low to make sure you lose weight faster. However, you cannot sustain at those levels long-term. The adult body is not made to run off of 1200 calories – in fact, that amount is more suitable for a toddler. What happens in response to such low calorie intake over time? Cravings, obsessing over food, binging. Plus, your body slows down your metabolism in response to those reduced calories so that you must eat less and less in order to maintain (check out this great breakdown of your body’s adaptation to calorie restriction by Precision Nutrition).

When you deprive your body of energy (calories), nutrients, and the foods you enjoy, it’s not a matter of willpower. It’s basic human biology that makes you gain that weight back. It’s not a personal failing. Diets are made for weight loss, not maintenance, not keeping it off.

So, why do dieters regain the weight they lost? Because that’s what diets are designed for. So, please, keep that in mind before you sign up for your next weight loss challenge or before you start to beat yourself up for “falling off” your diet.

Want to learn more: check out my post on the difference between dieting and healthy eating.

Should You Use a Protein Powder?

Protein supplements are pretty much all the rage right now, but should you be using protein powder? Great question! I’m so glad you asked.

Do You *NEED* a Protein Powder?

Before you decide to add a protein supplement to your routine, there are a number of things to consider, the first one being, do you even need it?

In the strictest sense, supplements fill in your nutritional need gaps as a supplement your regular diet. Protein deficiency is extremely rare here in the US, even amongst plant-based eaters. So, chances are, if you’re an average person who is able to consume a balanced diet, you probably don’t *need* a protein powder.

That being said, some circumstances can increase your protein needs. For example, if you are not able to get adequate protein from your diet, whether due to lack of access to protein rich foods, lack of time, or issues with digesting protein. Another reason could be that you need more protein to support physical activity. Our bodies use protein to repair and rebuild, so if you engage in a lot of very strenuous exercise, then you will have greater protein needs than your next door neighbor with a desk job who walks his dog twice a day. And on that note about protein being used to rebuild and repair, if you are recovering from illness or injury, that could also increase your protein needs. Finally, we must consider the convenience factor. It’s definitely easier to toss a protein shake into your gym bag than a steak. So occasionally adding in a protein shake can help on those on-the-go days.

If you’re in doubt about your protein needs, speak with your physician, trainer, or dietician. (Note: I do not work with athletes)

Protein Quality

It’s important to note that the supplement industry in the US is notorious unregulated. This means that there could be issues with quality, ingredients, formulations or health claims and we, as consumers, may never know. So you need to be very cautious and informed when choosing your protein powder. Fortunately, third party resources, such as Labdoor.com and Consumerlab.com, independently test supplements for purity. You won’t find every protein powder available on there, but you will find many.

One thing to watch out for are supplements (almost always in the MLM category) that loudly brag about large numbers of scientific studies that back up their purity or efficacy. Those studies very often are either conducted by or funded by the company that makes the supplements and, therefore, cannot be assumed reliable. If you cannot obtain the actual study documentation and findings or cannot determine who conducted the study, it’s a red flag.

What Type of Protein?

So you’ve read this far. You’ve decided that you would like to use a protein powder. Now what?

Protein powders come in all sorts of varieties – whey protein, pea protein, soy protein, rice protein, even cranberry protein (WTF, right?)! Which one you choose is really up to you – your dietary preferences or allergies, price point, etc. In terms of athletic performance, studies really haven’t found any huge difference between protein types, but you will still see a preference for whey among many body builders.

Whether or not you were already a protein user, I hope this was informative. If you have questions about adding a dietary supplement to your routine, you should consult a qualified professional.

blue tape measuring on clear glass square weighing scale

What’s the difference between healthy eating and dieting?

How can you be a nutrition coach and be anti-diet? What’s the difference between healthy eating and dieting?

Dieting and healthy eating are actually very different, mutually exclusive things. In fact, dieting is NOT at all healthy eating.

Dieting

Dieting means drastically restricting what you eat, either by counting calories or outright eliminating foods, with the goal of weight loss. Diets are not meant to be sustainable in the long-term. Rather, they are designed to get you to your goal weight quickly, but not to keep you there. The proof of this is in the pudding: with all of the scientific evidence we have that shows that slashing calories will slow your metabolism and that these approaches almost always result in weight regain (plus more), the diet industry continues with the same fundamental approach. This is because the industry makes money off of dieters coming back for more.

Another hallmark that all diets have in common is the diet mentality. Diets promote deprivation and moralization of foods into “good” and “bad” categories. They entail black-and-white thinking – you’re either on a diet or off, being good or being bad. And, regardless of the specifics of the diet, they are too often a slippery slope into disordered eating. Dieting does not promote a healthy relationship with food. Think about the last time you were on a diet. How much time did you spend thinking about the foods you weren’t allowed to have? Wishing you could eat like everyone else? And how much time did you spend stressing out about how much of what you could eat? You shouldn’t be wasting so much time and energy stressing about fulfilling one of our most basic human needs. Food is not meant to be a source of stress, but the diet mentality makes it so by convincing us that we need to monitor our every bite.

The sneaky thing is, diet companies will convince you that it’s YOUR fault for not maintaining. The truth is that it’s NOT your fault if you struggle to stick to your diet’s strict rules and it’s NOT your fault if you gain your weight back. Our human bodies and minds are simply not compatible with the diet structure. Our bodies are not meant to run on just 1200 calories a day and we are programmed not to respond well to deprivation. If you would like a really eye-opening illustration of this, read about the Minnesota Starvation Experiment (and pay attention to how many calories they were consuming a day).

Healthy Eating

Healthy eating does not require counting calories or cutting out foods. In fact, there is room for all of your favorite treats! Instead of focusing on rules and numbers, you re-learn to tune into and trust your body so that you can securely give yourself permission to indulge. Healthy eating is about finding the right balance for you and for your body. By getting to the factors behind your cravings, eating mindfully, and tuning into your hunger and satiety cues, you are able to balance your diet and release that food stress.

The “healthy” in healthy eating isn’t just about the types of food you eat; it’s also about your relationship with food.

Healthy eating requires you to flip the script on that old diet mentality that we all carry with us. It requires recognizing that what works for me might not work for you. We could eat the same way and exercise the same and our bodies would look completely different – and that’s OK. It requires recognizing that there are no “bad” foods and that eating ice cream is not going to have negative consequences.

One final point: the goal of healthy eating doesn’t have to be weight loss. For example, you can focus on healthy eating to feel better, improve your health, manage certain conditions, or just to care for yourself. Our culture would certainly prefer to have us believe otherwise, but our bodies are supposed to come in different shapes and sizes and they are supposed to change as we get older. At 33, I don’t fit into the clothes I was wearing at 21 and I shouldn’t – my hormones are different, my metabolism is different, my eating and movement are different. Learning what your unique body needs is also an important part of healthy eating.

I write this post not to put down anyone else’s thing, but to give you some important information to consider before you embark on a diet program. If you have questions about this post or how I approach nutrition coaching, please don’t hesitate to send me an email.

Dealing with conflicting information

Wait…so are eggs bad for you again? But I thought you couldn’t have coffee while pregnant, now it’s OK? OK, I’ve got it, now. So red wine is good for you…except when it’s not?

These are such classic examples of the tennis match head flip we have to do as consumers reading headlines around diet and nutrition. One day a food is good for you and the next you shouldn’t eat it. With all this conflicting nutrition information, what is a health conscious consumer to do?

If there is one thing the media is really good at, it’s taking the slightest possibility and running with it as though it is unequivocal truth. One study can come out suggesting that people who eat potatoes 3 times a week are more likely to have inverted nipples and the next thing you know every outlet is reporting you should never ever eat potatoes.

But here’s the thing: correlation does not equal causation. There may be an environmental factor causing inverted nipples in a certain region and potatoes might just happen to be common and affordable in that region, thereby skewing the results. Or maybe there is a genetic factor that causes inverted nipples and also creates a taste for potatoes.

This is a silly example but the point is that just because 2 things are happening does not mean they are related.

Furthermore, just because one study had a particular finding, doesn’t mean that finding holds true. That study may have been poorly constructed, its results might not be able to be reproduced, it could have been funded by someone with skin in the game – a whole lot of different issues. So what should you do?

  1. Don’t stress about it

Getting stressed out about whether or not you should put stock in a new study isn’t helpful. Chances are, whatever those findings are won’t merit your dropping a habit immediately. By all means, give the story a read, but don’t let it drive you into a panic.

2. Keep an open mind

Remember, one study doesn’t prove anything conclusively. It needs to be peer-reviewed and the findings need to be able to be replicated. We still have SO MUCH to learn about the human body and nutrition – what we think we know now is bound to change as we learn more.

3. Talk to a professional

If you’re really concerned about the findings you’re reading, talk to your doctor or your nutrition professional about it. They should be able to let you know whether or not you need to make changes.

4. Focus on balance

At the end of the day, if you’re eating a wide variety of foods and eating more of the “healthy stuff” than the “less healthy stuff,” you probably don’t need to worry much. Too much of anything can be a problem, including information. So focus on finding your balance and don’t get sucked into the back and forth media coverage of these studies.