There's no shortage of expert advice here. And every day brings at least one more bit. But as the last "Thin From Within" noted, one diet doesn't fit all. Further, for most of us, it goes without saying that an improved diet is going to take some getting used to. And some problem-solving, and some wrestling with inner obstacles. Nevertheless, you can't very effectively do any of these things if you don't have a clear map of where you want to go. What really is the diet you could live with, more or less happily, more or less forever, and manage your weight satisfactorily?
That last "Thin From Within" entry left you with questions to ponder in sketching your own map. It suggested drafting your own potential regime. Ideally, you could then set out to eat accordingly. At first, you might use a food log. You'd write down what you ate; this would help you focus. You could note where you struggled. You could then examine that spot: were you too hungry, for example, or eating in distress? Problem-solving could follow this analysis.
Your own actual process would of course have its own ups and downs. The point would be to stick with it, observing and adjusting over time. Here are three vignettes of people who have, after this kind of process, defined courses that keep on working for them.
Pam binged throughout her 20s, then followed an OA "gray sheet" regime for four years. Her weight came down, and binging dropped considerably. Frustrated by the rigidity of her routine, though, and the remorse that lapses caused, she set out to modify the plan for more variety. This was scary at first. Pam never could find a way to include sweets in her diet without overdoing it. However, she found she could add more carbohydrates than she'd allowed previously. Mostly this worked. On occasion, she'd find herself eating more than she liked. She'd go back to the "gray sheet" for a week or two, then reengage with the more liberal plan. Her weight's dropped a bit more, which she feels good about. She likes the freedom to eat more normally and to feel like she can maintain some control on her own. She calls it "imperfect abstinence", and it's lasted several years now.
Becca's whole family is heavy, with several diabetic. She grew up poor, eating mostly refined carbohydrates. This is what she'd always craved and loaded up on when stressed. She lost weight only with great difficulty. She'd cut calories way down. She'd follow Weight Watchers. She'd buy almost all organic foods. No matter what, her weight hardly budged. Then she'd say "why bother" and return to old habits. Fed up, she tried a popular high protein diet. She watched, amazed, as pounds dropped. She felt energetic and healthy. In a few weeks, she tried adding a few comfort foods back in, in small portions. Her weight crept up. So if she wanted to reach a good weight, the route was clear, even if her habit-changing work was cut out for her. However, the less she ate the sugar and carbs, the more her cravings waned. A solid year passed, but finally she could say, "I don't think much about them anymore." She continues to use her support system, instead of food, when stressed.
Geri hates the high protein hype. She hasn't eaten meat for years. She's not vegan, and gets protein mostly from beans and dairy. She eats lots of vegetables. Overall, you could call her diet "high carbohydrate". Much of them are complex (i.e. whole grain), but she eats refined carbs, too, such as bread and crackers. She likes sweets and has one almost daily. Her weight has been stable as she stays aware of portion sizes and rough calorie amounts. She finds if she keeps these in moderation she feels fine and doesn't gain. (The daily sweet is relatively small, in other words.) If she creeps up a pound or two, she cuts back a little and then rechecks in a week or so. While she struggled as a young adult with overeating, she's followed this pattern for nearly two decades now.
So, different regimes suit different bodies and different personalities. Define the best one for you, and then set out to solve the problems and dismantle the obstacles that interfere with your progress. The goal is to maintain a healthy weight without misery. This leaves you stronger, and less confused amid those waves of changing advice.
For more on this topic, I invite you to visit my website, www.eatsanely.com . My workbook, EatSanely: Get Off the Diet Roller Coaster for Good , is available there too, now in paperback.
