Fad Diets and Diabetes: Why Slow and Steady Wins the Race Post-Christmas

For those managing diabetes, it’s important to be mindful about how you approach this. Fad diets might promise quick fixes, but they’re rarely a healthy or sustainable choice.

Let’s unpack why these flashy diets don’t deliver long-term results and explore smarter, more balanced ways to set yourself up for success.

Fad Diets: flashy, fast, but often faulty

Fad diets are like glittery wrapping paper: they look attractive but rarely deliver what’s inside. These diets often promise rapid weight loss by cutting out entire food groups or calories/kilojoules. Examples include no-carb diets, juice cleanses, meal replacement diets or anything with 'detox' in the title.

For people with diabetes, these restrictive plans can come with risks. Reducing your carbohydrate intake too much without speaking to a health professional, can lead to low blood glucose levels (hypoglycaemia) if you are on insulin or certain medications. Juice cleanses, on the other hand, often have a high natural sugar content, which can cause your glucose level to spike. Not to mention, many fad diets leave you feeling tired and cranky because your body is not getting the balance of nutrients it needs.

Why 'quick fixes' can do more harm than good

The problem with quick-fix diets is that they’re rarely sustainable. You might see some weight loss and feel good at first. However, for most people, very restrictive eating patterns become too hard to maintain. When you stop the diet and return to your regular eating pattern weight regain is very common.

This cycle of losing and regaining weight, known as 'yo-yo dieting', can be particularly tough for people with diabetes. Fluctuating weight can lead to unstable blood glucose levels, making diabetes management more difficult. Also, fad diets often lack key nutrients. Your body needs a variety of vitamins and minerals to function properly, and cutting out whole food groups can leave you feeling worse, not better. Managing diabetes is all about balance—not just in your glucose levels but in your overall diet and lifestyle too.

The Key to Success: Sustainable, Healthy Changes

Instead of jumping on the crash diet bandwagon, focus on creating healthy habits you can stick with all year long. Think of it like building a solid foundation for a house rather than putting up a flimsy tent that will blow over in the first storm (which, let’s face it, is inevitable in Melbourne!)

Here’s how to get started:

1. Include foods high in fibre at every meal
   Focus on eating more vegetables, whole grains, fruits, and vegetarian proteins like legumes, beans and lentils. These foods are packed with nutrients and their high fibre content will help keep your blood glucose stable and keep you feeling fuller for longer. Did you know? Foods high in fibre help to reduce your cholesterol too!
   
   
2. Watch your portions
   Post-Christmas, it’s easy to overdo it on leftovers. No one likes food waste but remember not everything needs to be eaten straight away. Use your freezer for some leftover foods, and it can be a gift to your future-self to have dinners ready quickly in a couple of weeks.
   We eat with our eyes, so use smaller serve plates, and listen to your hunger cues. Let the food digest before you go back for seconds. Remember to be mindful while eating and avoid distractions like scrolling on your phone or watching TV so that you can properly taste, enjoy and appreciate your food.
   
   
3. Stay active
   Exercise is a fantastic way to improve insulin sensitivity, improve our blood glucose levels and increase our lean muscle mass. You don’t have to sign up for a gym membership—walking, dancing to your favourite music in the kitchen, or going for a swim at your local pool or beach (if you are brave) all count!
   
   
4. Be kind to yourself
   It’s easy to fall into the trap of guilt after periods of celebration. Remember, a week or two out of your usual routine will not undo your progress. Focus on all the wonderful memories you have gained with family and friends during this time. The important thing is to get back on track without punishing yourself.

Remember

Managing diabetes is not about being perfect; it’s about being consistent. A sustainable approach to eating and lifestyle will not only help you feel better but also reduce the risk of complications like heart disease or nerve damage. Focus on making small, manageable changes that will benefit your health long after the Christmas decorations are packed away. This New Year, skip the fads and embrace balance. Your body - and your blood glucose levels - will thank you for it.