Its not sugar. Not fat. But the whole picture.

In today's world of social media, marketing, and influencers, there is a lot of misleading and often incorrect information about diets. These trends, often fueled by catchy headlines or celebrity endorsements, have led people to fixate on individual components of their diets. Is it sugar that’s the problem? Is it fat? The truth is, it's not just one thing; it's the whole picture.

Let’s take a quick journey through the history of “diet culture” to understand how our approach to food has evolved over time.

A Glimpse into Diet History

• 1558: The first known diet book was released, advising people to limit themselves to just 12 ounces of food a day or 14 ounces of wine.

• 1730: Dr. George Chyne's diet book The Natural Method of Curing the Diseases of the Body recommended an exclusive diet of milk and vegetables.

As time progressed, the landscape of dieting continued to evolve. Fast forward to the last 20 years, and we’ve seen numerous diet trends emerge, each promising a “quick fix” to health and weight loss. But do these diets truly lead to long-term success? Let's take a look at how the focus on food has shifted in recent decades.

Diet Trends of the 2000s

• Low-Carb Diets (Atkins/Keto): These diets focused on reducing carbohydrates to promote fat burning. Atkins was popular in the early 2000s, while Keto has since taken the spotlight.

• DASH Diet: The Dietary Approaches to Stop Hypertension (DASH) diet was promoted to reduce blood pressure by encouraging a balanced intake of fruits, vegetables, whole grains, and lean proteins.

• Mediterranean Diet: A heart-healthy diet emphasizing olive oil, vegetables, fish, and whole grains became popular for its proven cardiovascular benefits.

• Detox & Cleanse Diets: These diets promised to "cleanse" the body with juices, supplements, or strict food regimens, often without much scientific backing.

• Gluten-Free Diets: Initially meant for individuals with gluten intolerance or celiac disease, the gluten-free trend exploded in the 2000s, even among people without these conditions.

The 2010s - A Decade of New Fads

• Paleo Diet: This diet encouraged eating like our Paleolithic ancestors, avoiding processed foods, dairy, and grains, while focusing on lean meats, vegetables, and fruits.

• Macro Counting: A focus on tracking macronutrients (protein, carbs, fats) to manage calorie intake for fitness and weight loss.

• Intermittent Fasting: This eating pattern alternates between periods of eating and fasting, claiming benefits for weight loss and metabolic health.

• Flexitarian Diet: A more flexible approach to plant-based eating, the flexitarian diet emphasizes plant-based foods while allowing for occasional meat consumption.

• Carnivore Diet: An extreme version of the low-carb movement, this diet eliminates all plant foods and focuses solely on animal-based products.

The 2020s and Beyond - New Focus Areas

• Supplement-Focused Diets: Greens powders, probiotics, and gut health supplements have become a huge part of the wellness scene, promising improved digestion and overall health.

• High-Protein Products: Protein has taken the spotlight in recent years, with products like protein bars, shakes, and snacks marketed to help with muscle building and weight loss.

• Ozempic and Weight Loss Pills: These medications, once reserved for diabetes management, have now become a trendy weight-loss aid, sparking a rise in interest in pharmaceutical solutions to shedding pounds.

A Common Thread Among All These Diets

As you can see, there have been numerous diet trends that have come and gone over the years. While some have scientific backing, many others lack substantial research, and the benefits are often contested by health experts. However, they do have two things in common:

1. Quick Fixes: Most of these diets promise rapid weight loss or health improvements, often without considering the long-term effects.

2. Emphasis on One Component: These diets often focus on one aspect of nutrition—carbs, fats, protein, or calories—without looking at the broader picture of your overall diet and lifestyle.

What People Often Forget About Dieting

When it comes to "dieting," people often overlook important factors that affect overall health. These include:

• Sustainability: Is the diet something you can maintain long-term? Or will you fall off the wagon after a few weeks or months?

• Quality of the Diet: It’s not just about macronutrients like carbs, protein, or fat—micronutrients matter too. Vitamins and minerals play a crucial role in metabolism and health.

• Gut-Brain Axis: Your gut health isn’t just about digestion—it’s connected to your mental health too. The gut and brain communicate, affecting how you feel, think, and process food.

• Food enjoyment: without the fundamental “enjoyment” of taste and texture you are very unlikely to continue the eating patterns / diet. Therefore, not sustainable.

• Fat-Free Mass vs. Scale Weight: A focus on fat loss and muscle preservation is more important than simply looking at the number on the scale.

• Exercise and Incidental Movement: Total energy expenditure isn’t just about exercise—your daily movements, like walking or standing, can also affect how many calories you burn in a day (total energy expenditure - TEE).

• Inflammatory Markers: Blood tests can give insight into health markers like cholesterol, blood glucose, CRP and Caloprectin, and iron levels, which are crucial for understanding metabolic health.

• Stress and Mental Health: Chronic stress can impact your metabolism, digestion, and even your ability to lose weight.

• Thyroid Function: Hormonal imbalances, including thyroid dysfunction, can have a significant impact on your metabolism and weight management.

Why You Shouldn't Focus on Just One Thing

The bottom line is that metabolism and weight are influenced by many factors—it's not just about reducing carbs, increasing protein, or cutting out fats. Fixating on one component of your diet, without considering the whole picture, is unlikely to lead to sustainable long-term results.

What’s more, diets that focus on a single aspect—such as low-carb or high-protein—often neglect the importance of balance, variety, and overall quality of the food you’re consuming. It's crucial to take a step back and view your health from a broader perspective. 

So, What Does This All Mean?

It’s time to stop buying into the marketing gimmicks that demonize certain nutrients or put others on a pedestal. The real source of truth is often the nutrition information panel and the ingredients list. Instead of chasing fads, focus on creating a balanced, wholefoods approach to your diet. This includes:

• Carbohydrates: For energy and brain function.

• Protein: For muscle protein synthesis and repair.

• Unsaturated Fats: For anti-inflammatory benefits.

• Water: For hydration.

• Fiber: For gut health and brain function.

• Micronutrients: For metabolic and overall health.

• “Fun Foods”: For emotional satisfaction and enjoyment.

In Summary:

The main takeaway is this: Instead of fixating on one individual nutrient or factor, zoom out and look at the entire picture—your body, environment, and lifestyle. By doing so, you’ll be better equipped to make informed decisions about your health and diet that are sustainable and aligned with your long-term goals.