Focus On What You Can Eat, And What You Can't

Need a winter diet boost – and a fresh way of thinking about food? Focus on what you can eat, not what you can’t. It means you’ll be happier and healthier, says nutritionist Anita Bean

It’s that time of year when we worry about succumbing to a winter diet of comfort food. While quick fixes and miracle diets promising easy weight loss may be enticing, with promises of hope and happiness, fad diets are impossible to maintain. Even if you lose weight initially, their long-term impact on your physical and mental health is often detrimental. Studies show that kilojoule restriction can lower your metabolic rate and elevate your appetite for up to a year, leading to a cycle of restriction and overeating. It’s time to break that loop by switching your focus. Instead of counting kilojoules and thinking about what to cut out, think about what to include, and see eating as an opportunity to nourish your mind and body.

1 EAT TO PLEASE YOUR GUT

Adopting a diet that is gut-friendly will positively benefit almost every aspect of your body and brain. Our gut is home to trillions of microbes (our ‘microbiome’) that protect us from infections, make vitamins and neurotransmitters, and influence our appetite, mood and weight. The best way to nurture your gut microbes is to eat a diverse diet rich in fibre, fruit, vegetables, polyphenols and probiotics. These provide ‘food’ for them, enabling them to thrive and multiply. The more diverse your diet, the more diverse your microbiome (which is good).

‘Fibre is our microbes’ favourite nutrient, so aiming for 30g a day is a great way to keep them well fed,’ explains dietitian Dr Megan Rossi (@theguthealthdoctor). But not all fibre is the same, so consuming a wide variety of plants is key. Rossi recommends eating at least 30 different plant foods (beans, lentils, fruit, vegetables, wholegrains, nuts and seeds) each week to increase the diversity of your gut microbiome. Simple tips are to count a minimum of three different types in each meal, don’t eat the same lunch every day and include mixed seeds or nuts with breakfast.