Diets can work. Meaning you can follow a very restrictive plan and see results. That being said, the reality is that most diets don’t stick. They typically don’t last longer than a few weeks or months. Sometimes someone will stick to a diet for years if they are truly dedicated. But, are they truly happy with their food choices? Do they feel a sense of freedom, flexibility and enjoyment?

Diets typically aren’t lifelong solutions to staying lean or developing healthier eating habits. This is often due to the fact that they are restrictive, unenjoyable and only take a single aspect of eating into account… what to eat. 

In order to find an eating style that you can actually adhere to for the long haul, you also need to take into account when you eat, why you eat, and how you eat. This is what I call the four pillars of healthy eating.

If you only take into account one pillar (what you eat) and you are cutting out groups of food (aka being restrictive) then your diet is doomed to fail eventually. If you take all the pillars into account and allow room for flexibility (another key component of a healthy diet) then you are bound to succeed. 

Now there are medical diets, such as the low FODMAP diet or the DASH diet, that are restrictive. However, it’s important to remember that these diets are intended for medical reasons, such as IBS or high blood pressure. I am not talking about these types of diets in this article — the diets that are doomed to fail are the restrictive diets that are solely intended for weight loss. Also, when I teach the low FODMAP diet, I take into account the four pillars of healthy eating and I have found it makes a huge difference in the success of my clients. I don’t just focus on what to eat and what to avoid —we also make a plan around when to eat, how to eat, and why someone is eating. 

So, how do you take into account the four pillars of healthy eating? Follow these four pillars. 

Pillar 1: Pay Attention to When You Are Eating 

Our bodies operate best on a rhythm, and an eating rhythm is no different. It doesn’t matter so much if you do intermittent fasting or eat throughout the day. It matters that you try to stay consistent from day to day. It also matters that you are lining up your eating pattern with your circadian rhythm. Meaning, try to eat during the day, when the sun is out, and stop eating late at night, when the sun is down.

Pillar 2: Pay Attention to Why You Are Eating 

This is a big one. Don’t try to follow a very restrictive diet if you struggle with emotional/stress eating. It will just make you feel worse about yourself. Let me tell you a little secret: almost everyone deals with stress/emotional eating from time to time. The key is that you are aware of it and able to identify if you are eating due to hunger or due to emotions. If you are dealing with a lot of stress/emotional eating then check out my article on emotional eating. Also, consider reaching out for help. It can be difficult to deal with emotional eating on your own, so consider contacting a therapist or dietitian to help support you. 

Pillar 3: Pay Attention to How You Are Eating 

Do you eat fast, slow or mindlessly? Do you eat when you are super stressed or on the go? This all impacts how your body is able to digest food. And let me tell you, digestion is everything. In order to properly digest your food and get the most benefits from your food, try to eat in a relaxed, calm state. Also, make sure you are properly chewing your food — you want your food to be applesauce consistency before swallowing.

Pillar 4: Pay Attention to What You Are Eating 

This is essentially what most diets focus on. What to eat and what to avoid. This is definitely an important component of an eating plan, but it isn’t everything. You want to be realistic about this pillar. Don’t follow a diet or eating plan that restricts foods you love, especially if there are no medical reasons you should avoid that food. For instance, don’t restrict dairy if you love it and have no issues digesting it. It’s critical to be realistic about your food preferences. Eating does not have to be all or nothing. Read that again. You can have your cake  and eat it too. You can have an eating plan that helps you lose weight and also love the food you eat. It is possible, I promise you this. 

If you need help creating an eating plan that lines up with your goals that is not overly restrictive or unenjoyable, then reach out to me or someone else to help you create one. Thankfully, there are a lot of people out there who can help.