Do You Have D3? Diet Downfall Depression...

Have you started your "diet" and been well on your way, then notice you start feeling down & begin searching for a "better way?" You're not alone, I have numerous clients here & there that 2-4 weeks into their program begin to feel the same. Here a few things to keep in mind when this occurs(and it will occur).

Beginning to eat right starts with not calling it a "diet," simply refer to it as your "eating" or "nutrition program." Although the word "diet" simply means what nutrition intake we have (everything we digest), we as a society have begun to correlate the word "diet" with starvation, eating unliked foods, and torturing ourselves until we lose weight...This is not correct nor is it accurate or safe, but the fact remains it is what we as a society have become habituated to doing. Ever heard the phrase "I need to go on a diet?" Dieting doesn't have to be a bore or a chore. There are effective dietary methods that will deliver your desired results without the overwhelming feelings of deprivation, depression or low energy.

A Diet with No Snack Foods

One example of a weight loss program that might be giving you Diet Downfall Depression (D3) is a diet that eliminates all of your favorite foods. This is especially difficult if you turn to food as a source of comfort. Eating a piece of chocolate at night or a bag of potato chips as an afternoon snack might be ways that you have coped in the past with feelings of low energy or boredom. When you go on a diet that does not allow any of your comfort foods, feeling the D3 effect is a natural outcome. The solution is to find healthier food options similar to what those that you've craved in the past, that will be gratifying when you crave comfort foods.

Example: Love chocolate? Get a protein powder that is "double chocolate" or "fudge whey." Try different protein brownie recipes such as the ones we've posted in our previous blogs.

A Low-Calorie Diet

If you're on a low-calorie diet and you find yourself fatigued, this is a common reason for the D3 effect. This type of diet is hard, if not impossible, to sustain in the long-term and not to mention-not always the best option. It may seem like an attractive option because the scale weight usually comes off quickly on this type of diet, but this often comes with negative consequences. Fatigue, nausea  & headaches are some of the byproducts of a low-calorie diet. Feelings of depression can also accompany such a diet. This type of diet puts your body in "famine" mode. In this situation, your metabolism will slow down & when you do resume your normal eating patterns, you are more likely to gain weight while eating the same number of calories as before. This is clearly one of the biggest reasons people "yo-yo diet."

Overcoming the D3 Effect

If you're willing to make changes to your diet & you are open to a more long-term approach to permanent weight loss, there is hope. The most effective diets are those that help you change your eating patterns. When you establish healthy habits, you will see the weight come off gradually & stay off. This usually involves adopting a more moderate approach to dieting. Eating a diet that is rich in essential nutrients of which allows enough calories for adequate energy is a more sensible approach.

Would You Rather Have "Weight-Loss" or "Fat-Loss?" Implement Exercise into the Weight Loss Program

A healthy supplement to a well-balanced diet is a regular exercise regimen. Exercise will elevate your mood through an increase in endorphins. A regular fitness regimen is a natural way to beat the D3 effect. When you diet & you exercise almost daily, you are more likely to experience greater levels of energy & enjoyment, not to mention weight loss that accompanies tighter & leaner muscles.

Stress Relief to Deal with the D3 Effect

Dieting can be stressful, even when you're taking a moderate approach. This is because change can be stressful. You are attempting to transform your eating & lifestyle habits. Be sure to integrate stress relief activities such as meditation, listening to music, outdoor exercise & social activities to help elevate your mood.

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Hope these quick tips to overcome the "D3 effect" prove useful to you! Have you ran into the D3 effect & it's ugly blues that comes with it? Let us know! Tell us your story of how you overcame & what you found effective. We love to hear your stories of struggle & strive!

Until next time!

Keep it fit,

Fitness Mastermind, LLC