Don't Diet in 2019 - Reason #18: Diets can cause nutrient deficiencies
Be prepared to spend lots of money on fancy supplements so you can meet your nutrition needs on that restrictive diet!
Because no one should have to endure Bitot’s Spots or Keratomalacia
It’s hard enough to meet your daily vitamin and mineral needs on a non-restrictive diet. But when you embark on a plan that excludes entire food groups, it’s even harder to meet your body’s nutrient requirements!
Restrictive diets like keto, Atkins, Paleo, vegan, gluten-free, low carb, and low fat can leave you severely malnourished. Calorie-restricted and/or food-group-restricted diets, depending on which one you choose, can be low in any or all of the following: iron, folate, magnesium, biotin, Vitamin A, calcium, vitamin B12, Omega 3 fatty acids, essential amino acids, and fiber.
Deficiencies of any of these macro- and micro- nutrients can lead to problems including depressed immune system, hair loss, extreme fatigue, muscle weakness, muscle wasting, loss of bone density, hormone imbalance, extreme hunger, increased cancer risk, nerve damage, weight gain, and nutrient deficiency diseases like Bitot’s Spots, Keratomalacia, and Rickets.
What you should do instead…
Anti-Diet Wisdom: I’m not gonna lie…the standard American diet is also deficient in many critical nutrients — possibly more so than a keto, vegan, or Paleo diet. However, to meet your nutritional needs, there’s no need to go on an extreme diet that eliminates entire food groups and makes you miserable!
What to do? Start eating more real food — specifically vegetables, leafy greens, and fruits — Duh! — and consider taking a high quality multivitamin like like this one. But take these actions without necessarily limiting the other foods you love. I promise that if you simply start including more brightly-colored veggies and fruits into your normal meals, your hunger hormones will regulate naturally and you’ll eat less of everything because your body will be receiving what it needs! But you don’t need to give up all the foods you love to get there!
Blog Author: Kelly Bailey, IIN certified holistic nutrition coach, and NPTI certified personal trainer
Learn more about the author here.
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