Arya News - Can a nutrition challenge really reset your diet, or is it too restrictive? And can short-term success result in long-term results?
Weight management, better health, more energy, a nutritional reset after living off of queso and margaritas during your last vacation: There are many good reasons to eat a healthier diet. There are also a lot of different ways to get started.
Scroll through your social media feed and you’ll likely see influencers swearing by the Whole30 challenge (no added sugar, alcohol, grains, legumes or dairy for a month), committing to Prolon’s intense five-day fasting mimicking diet or trying to get through 10 days of clean eating . Maybe you’re tempted to try the 90-30-50 method (90 grams of protein, 30 grams of fiber and 50 grams of healthy fats) you saw a dietitian post on TikTok, or think challenging yourself to eat 30 plant-based foods a week just might be the magic bullet that gets you eating better for good.
Does it work? Can a short-lived health kick change the way you eat in the long term and help you build sustainable habits? Or can jumping on the bandwagon — and potentially not seeing the same results others tout — backfire? Here’s what experts say.
Why nutrition challenges can be beneficial…
Want to eat better but need some extra motivation? Dietitian Julia Long tells Yahoo Life that nutrition challenges can be “a great way to encourage people to focus on healthy habits in a structured and engaging way.” Since there are rules for what you should or shouldn’t eat, you have clear guidance that can take the guesswork out of eating healthier.
One of the perks of a nutrition challenge, dietitian Adam Ross tells Yahoo Life, is that it can provide “education” about what you’re eating. Depending on what challenge you"re trying, you can learn more about what foods are part of a healthy diet and how your body responds to them. Maybe you discover that eating a protein-packed snack — instead of hitting up the office vending machine for potato chips — helps you avoid the afternoon slump, or that a bowl of blueberries is more satisfying than a candy bar when you need a sweet treat.
Ross also notes that the community aspect of some challenges can help you stay accountable and motivated. Whole30, for example, has support groups for those who want to share recipes, get advice or see how others are handling their nutritional overhauls. Those community members can also help rally you to stick to your nutritional plan when you’re craving french fries or need a little extra encouragement.
And if you see your challenge through, Long says you can expect to have “a sense of accomplishment.”
But you should also proceed with caution
Not all nutrition challenges are created equal. Long says that some can be harmful “if they promote rigid thinking, unnecessary food restrictions or stress around eating.” Whether it’s a good idea to jump into a challenge in the first place depends on a person’s mindset and their relationship with food; someone who has struggled with an eating disorder in the past, for example, is not a good candidate for a plan that promotes restriction.
Long adds that we also should consider “how sustainable” the challenge is for the long term. Ross agrees, noting that if the challenge is overly restrictive and focused “solely on removing [entire] food groups, consuming only shakes and bars provided by the company or following a very low-calorie diet, it should definitely raise some red flags.”
That’s because a nutrition challenge should be a jumping-off point for eating better overall — not something you do before going back to eating a low-quality diet the rest of the year. It’s key for nutrition challenges to at least have elements that you can take with you for the rest of your life, Long explains, even if you don’t strictly follow them every single day. (For example, you might reintroduce certain foods after a challenge ends, but ideally, you will, for the most, part leave with a better understanding of how nutritious meals can benefit you and be inspired to keep that up.)
“Nutrition challenges such as eating a vegetable with every meal, drinking more water or eating more colorful foods can introduce someone to a nutrition habit,” Long says. She explains that people will often “notice improvements in how they feel and function” when they engage in these types of health-forward challenges and stick with those learnings.
“The key is to ensure that the challenge is flexible, realistic and focused on overall well-being rather than strict rules,” Long says.
What are some sustainable challenges you can do?
If you’re eager to try a challenge, consider something that you’ll be able to continue after the window on the challenge closes. For a month, try:
Having one plant-based meal a day: Research shows that eating more plants and cutting back on red meat can benefit our health. For a month, try making one meal a day entirely plant-based, like a chia seed pudding for breakfast or a dense bean salad for lunch.
Skipping sweetened beverages: Drinking soda has been linked to an increased risk of oral cancer , and the extra empty calories from these beverages can also lead to metabolic health issues . Skip sugary beverages for a month and stick to water, which you can sweeten with fresh fruit .
Making time for mindful eating: Do you often eat in front of the TV or have lunch while writing emails at your desk? For a month, focus on mindful eating with no distractions. You’ll eat slower, which improves digestion, and may even eat less because you’re able to properly assess your hunger cues.
Balancing your plate: Long’s preferred nutrition challenge? Keeping things balanced: Build at least one meal a day with “protein, fiber-rich carbs, vegetables and healthy fats,” she says. That could look like a piece of salmon served with quinoa, chopped zucchini and some olive-oil-based dressing. “This would help improve energy levels, digestion and overall nutrition without feeling restrictive,” she says.
Cooking at home: Take-out and restaurant meals can be expensive — not to mention full of sodium and hidden calories. For a month, skip the delivery apps and eat at home, paying attention to the ingredients you’re using. Meal prepping once a week can also help you avoid last-minute temptations when you’re too tired, hungry or time-strapped to cook.