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Yoni Freedhoff M.D.

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A (Very) Brief History of Dieting

Diets are anything but new. The first popular diet was a low­carb diet written by a British coffin maker in 1863. His name was William Banting, and the diet he championed and detailed in his Letter on Corpulence, Addressed to the Public was of the low­carb variety with an emphasis on eating meat, greens, and fruit while avoiding sugar, starches, dairy, and beer. His book was so incredibly popular that at the time, the word banting was used in conversation in place of dieting. Believe it or not, the book is still in print and you can even buy it in Kindle format. But it’s been over the past 50 or so years, not coincidentally the time period in which obesity rates have nearly quadrupled, that the number of diets has grown by multiple orders of magnitude. At the time I’m writing this paragraph, over on Amazon there are over 37,000 books in their “diets and weight loss” racks.

Their strategies may all vary wildly, but ultimately we can subdivide all diet books and programs into seven broad categories:

1. Good/bad diets: These are among the simplest to follow. They have very clear rules that either cut out entire categories of foods or provide very specific meal plans. People on these types of diets are told that they don’t need to track intake in terms of calories; instead they’re told to avoid virtually an entire food group and they’ll do fine. The most obvious examples of these are the ultralow­fat diet of Dr. Dean Ornish and the ultralow­carb diet of Dr. Robert Atkins.

2. Scientific and pseudoscientific diets: Rather than vilify an entire food group, these diets tend to focus only on specific foods within the group. Beans are good, carrots are bad. Oatmeal is good, rice is bad, and so on. Some, like the GI diet and the various surging paleo diets, are built on true scientific principles; others, like the blood type diet, and Suzanne Somers’ food combination diet, tend to lapse into what might be described as common sense or intuitive, but are not in fact rooted in a rigorous, scientifically defensible evidence base.

3. Counting diets and programs: Food gets assigned points (or calories) and you’re allotted a certain number with the aim of not going over. Perhaps the first counting diet was that of Dr. Lulu Hunt Peters, whose 1918 book, Diet and Health, with the Key to the Calories, was the first to recommend tracking calories. At the time, no one had heard of calories, and early on in the book Dr. Peters had to explain to readers how to pronounce the word. Of course, as far as counting diets go, there’s no doubt that the grand champion is Weight Watchers, which in 50 years has enrolled tens of millions of people in more than 30 countries.

4. Crash diets: From the get‑go, this type of diet is meant to be temporary. These diets aren’t meant to be a “for good” solution but rather just a “for now” solution. Often they’re undertaken as a way to lose weight before a particular event--a wedding, a trip, a high school reunion. They’re usually massively restrictive, and the aim is to lose the weight to get to the event and then start eating again. Generally, they just involve eating very little of anything and sometimes as much as you want of just one very specific thing. The cabbage soup diet, the grapefruit diet, and the so‑called master cleanse (that modified juice fast based on lemon juice and cayenne pepper) are this category’s most obvious examples.

5. Exercise diets: These aren’t necessarily diets so much as they are aggressive exercise programs undertaken with the expectation of weight loss. Invariably, the exercise is either highly intense (like boot camps, for instance) or exceedingly lengthy, sometimes even involving hours of daily activity.

6. Magic diets: Simply pop a magic pill or potion, or sidle up to some newfangled exercise contraption, and presto chango, with zero effort and zero dietary change, the weight will just melt off. While I’m guessing magic diets aren’t going to help melt weight, I’m positive they’ll help melt bank accounts.

And then, of course, there’s the most common and the most popular diet in history. The one diet that virtually anyone who has ever been unhappy or concerned about their weight has tried on at least one occasion. There’s no book to read, or guru to follow. I call it the “Eat Smarter diet.”

7. Eat Smarter diet: Honestly, who hasn’t tried this one at least once? Even folks who aren’t concerned about their weight have likely tried to “watch what they eat,” “eat smarter,” “be more aware,” “be more thoughtful”--­with the dual aims of “eating less” and “being more healthy.” No books to purchase. No programs to consult. Just “eat less and exercise more” and “be smarter.” And while it certainly makes sense and reflects the truism of energy balance, our bodies and our environment conspire to make this approach almost invariably useless.



“DOC, WHICH DIET SHOULD I GO ON?”

Is there one right diet for you? Is there some test you could take where you’d plug in your lifestyle, personality, and dietary preferences and out would come your perfect answer? If only it were that simple.

There are just so many variables. Some may be modifiable, but others simply aren’t. It would be no easier to give yourself a palate that loves spinach and hates chocolate than it would be to swap out your genes. And don’t kid yourself into thinking those things don’t matter--they do. As the father of three beautiful little girls, I can tell you I sure had a great deal more free time to cook, sleep, and exercise before they came into my life. And although I know I’d probably be healthier if my favorite guilty pleasures were organic vegetables, I just can’t seem to convince my mouth not to adore pizza, wings, burgers, and potato chips.

At the end of the day, all diets work, every last one. Even diets with nonsensical approaches can help people lose weight. But losing, of course, isn’t the issue. I hear it all the time in my office and it’s absolutely true: “Losing weight is easy; it’s keeping it off that’s hard.”

So is there a common theme that makes keeping lost weight off difficult? Absolutely, and putting it simply, the common theme that makes long­term success difficult is the notion that suffering is a prerequisite to success.



TRAUMATIC DIETING

The questions people ask themselves when failing any given diet may sound familiar to you: Why can’t I just stick with it? What’s wrong with me? What’s my problem? Why am I such a failure? It’s the “it’s not you, it’s me” speech we give when we break up with someone, only unlike our breakups, where the statement’s usually a sugarcoated lie, with weight management, we believe it. We failed, not our approach. It’s not the diet, it’s me.

If that’s really true--that it’s not the diet but rather us--how is it that failure is the norm? Can it really be that the past 50 years have seen a global pandemic loss of willpower? That somehow as a species we’ve become powerless to resist weight gain? That as individuals we simply can’t control ourselves?

Maybe it’s not you.

I’d be willing to wager that if you’ve been battling your weight for a while, you’ve invested more willpower in weight loss than in virtually any other area of your life. You’ve probably undertaken various whiteknuckle diets, have set your alarm clock for 5:00 a.m. so that you can hit the treadmill downstairs, and you’ve likely eaten more salads and grilled boneless, skinless chicken breasts than you’d care to admit. You might have been on your first diet before you even made it to high school, and you may well have a veritable library of contradictory diet books filling shelves of your bookcase. Clearly, you’ve got willpower. So what is your problem? Why can’t you “just stick with it”?

Human nature. We’re just not built to needlessly suffer forever. Yes, we’re an exceedingly adaptable species, but if the need to suffer isn’t there, and if the alternative to suffering is easily accessible, like water seeking its own level, that’s where your human nature and actual physiology will take you.

While there are those who will argue the scientific merits of one dietary approach over another until they’re blue in the face, at the end of the day if you don’t like the life you’re living while you’re losing weight, you’re virtually certain to gain it back. Putting dietary theory aside, what we choose to put on our plates reflects a sort of personal homeostasis--meaning that while we put as much food on our plates as we feel we need to be satisfied, satisfaction isn’t simply meeting some sort of stomach­filling need. Yes, there are our physiologically driven needs to satisfy our bodies’ fuel requirements, but there are many other needs at work: our psychologically driven need to satisfy pleasure­related desires; our medical need for food to help us cope with stress or depression through its impact on cortisol; our hedonic need, in which food plays a genuinely celebratory role such as on vacations, birthdays, and holidays. So while one particular dietary regime may do a fabulous job on one area of need, if another need is left lacking, human nature being what it is, we’re not likely to stay on program. It just isn’t meeting our needs.

If you were to take a straw poll of your friends, family, and self, I’d bet that their answer to the question of what’s required for long­term success is some variation on suffering, stick­to­it­iveness, or willpower, that success is therefore the by‑product of willfully denying ourselves enjoyment and satisfaction from food. I disagree. To succeed in the long term, to actually keep the weight you lose off, I think you need to genuinely like your life with fewer calories.

Indeed, since time immemorial, dieting has been steeped and forged in suffering. Diets have been designed to be traumatic. They’re about denial and sacrifice. They’re about suffering and restriction. They’re “die” with a “t.”

And people wonder why they fail?

I think people fail because most diets promote an almost religious experience, whereby adherents are taught to all but shout, “Hear O world! There are no other diets before mine.” Dieters are expected to stick to a strict set of commandments, from “Thou shall not consume carbs” to “Thou shall honor thy treadmill and free weights.” Transgressions against the diet are framed as being almost sinful, leaving dieters with a real sense of guilt over a plate of pasta. I hear about this guilt and regret all the time from my patients, so much so that I’ve come to think of the rules they are trying to follow as the deadly sins of dieting. I count seven most common misbeliefs, seven deadly dieting sins that have been championed by society as the necessary evils of success, and that while challenging and unpleasant, by society’s misguided definition of success, need to be willfully endured forevermore. They’re continually nurtured as necessities by popular culture, diet books, the entertainment and media industry, and even by allied health professionals. And while society believes them to be essential to success, I believe them to be integral to failure. In the next chapter, I’ll tell you what they are.



Dieting’s Seven Deadly Sins

Have you ever succumbed to the allure of dietary zealotry and felt so constrained by the rules of your regime that transgressions felt akin to sinning? While there may well be tens of thousands of different diets out there, dieting’s seven deadly sins span their gamut, and though they may not all be present in each and every diet, I’m guessing that if you’ve battled with diets over the years, you’re all too familiar with this motley collection, whereby your job was to endure and cultivate one or more of these and where failing to do so was a dietary sin.



1. HUNGER

“If I’m not hungry, my diet’s not working.”

Now, in my mind, the word hungry means a couple of different things. I use the word to describe not only the physical pit­of­your­stomach sensation of hunger (stomach hunger), but also simple cravings (head hunger). Purists and researchers might well disagree with my combination of what they in turn would refer to as appetite and hunger, but given that my experience has been that both head and stomach hunger respond identically to treatment, I think they’re simply flip sides of the same coin. I’ve also met hundreds and hundreds of individuals who tell me that while they never experience stomach hunger, head hunger’s a common and unwelcome visitor that manifests itself either as incredible cravings or as compulsive can’t­stop­once­started eating.

Eating and drinking are second only to breathing in the hierarchy of survival needs, and after 100 million years of evolution, hunger is an extremely powerful physiologic drive. If you don’t eat, you die. Taking one step further back in time, if your cave­dwelling ancestors weren’t great about eating as voluminously as possible when they were hungry and food was available, they might have had difficulty living long enough to pass on their genetic materials. Hunger is evolutionarily protective, and satisfying hunger when food is available has allowed our species to thrive.

However, over the course of the past hundred or so years, we’ve seen incredible changes to our food supply. There’s no longer any dietary whim that can’t be satisfied in a matter of moments, and where we once had to physically hunt for our food, now we simply have to dial for it. I think what we’re seeing today in terms of societal weight struggle is reflective of the fact that our genes and physiology, honed over thousands of years of extreme dietary insecurity, still function as if the next meal might never come. While a thorough discussion of how our ancient physiology responds to hunger isn’t necessary, it’s worth a brief visit given its role in getting in the way of our best intentions.

From neuropeptides, to hormones produced by our actual fat cells, to proteins produced by our intestines, there are pathways and backup pathways whose jobs are to ensure that we eat enough to survive. There’s leptin, produced by our own fat cells; its job is to act on the hunger center of our brains, the hypothalamus, where it inhibits appetite by signaling the brain that the body has had enough to eat. There’s ghrelin, produced by our stomachs; it works in our hypothalamus too, but its job is to tell us to eat. There’s neuropeptide Y, produced by the hypothalamus itself; its job is to decrease the expression of a gene that encodes for the production of proopiomelanocortin, a polypeptide that plays a role in appetite. It also decreases the synthesis of the pituitary hormone that signals the thyroid to make its hormone. There’s peptide YY, produced by our small intestines, which decreases gut movement and the production of ghrelin, and acts in our brain’s hunger center. And these are just the tip of our body’s hunger system iceberg. It’s a very complicated place and the problem is, those peptides, hormones, and proteins? They’re still cave dwellers, and what once was a protective behavior--­eating highly caloric foods in large quantities in response to hunger--has become in our modern day a kid­in­a­candy­store environment, and, at least in terms of weight, a liability.

Revue de presse

“This 10-day reset plan is designed to work with any diet plan to make it more effective. While debunking a lot of weight loss myths, it also provides sound advice for those personalizing their own lifestyle plan.” --Today show


"[Yoni Freedhoff] has invented an un-diet...a set of simple food and excericse guidelines that can help you safely lose a pound a week and keep it off--summer fun included." --Glamour magazine

"if any diet book “works,” it’s going to be this one." --Scientific American

"As should be obvious to anyone who's been paying attention, these and many other approaches to weight-loss can work. The real challenge is keeping weight off, and Freedhoff's advice focuses on how to win that battle by formulating a plan you can happily live with for the rest of your life, not just for a few weeks or months." --Runner's World

Praise for The Diet Fix

"The Diet Fix delivers.  This is a wonderful approach to tackling the Diet Demons.  It allows people to keep what they like most about food -- the taste and indulgences -- and to get rid of what they don't like about food -- overeating and guilt.  It's about balance.  Regaining balance in our diet as well as in our lives." --Brian Wansink (Ph.D.), Author of Mindless Eating and Slim by Design

"Here finally is a book capturing the nuts and bolts of the dieting culture that has gripped North America.  With Dr. Freedhoff's presentation of fact supported by years of first-hand experience, a crystal clear picture of what works, what doesn't and what is myth emerges.  The Diet Fix is a service to all." --Tosca Reno, author of the New York Times bestselling The Eat Clean Diet

"The Diet Fix is a breath of fresh air, revealing exactly why diets are such exhausting, ineffective traps and providing a do-able roadmap for a new, healthier way of approaching food and weight. It is an eye-opening and helpful diet antidote." --Ellie Krieger RDN, nutritionist, cookbook author, and TV personality

“Few people know as much about weight loss as Dr. Yoni Freedhoff. It is no surprise that he has produced a book that is the perfect combination of evidence-based facts and good, solid, usable advice. There is so much misinformation in the media about dieting, and so many trendy and near useless diets. Yoni’s book is exactly what we need: a science-informed—and fun to read—road map to long-term weight loss success.” —Timothy Caulfield, author of The Cure for Everything: Untangling the Twisted Messages about Health, Fitness and Happiness

 “Finally a diet plan that can work because it won't make you miserable! Like all honest approaches to a better life, The Diet Fix is rooted in a deep understanding of how people are wired, and inspired by optimism about their true potential. You'll never need to read another diet book.” –Melanie Warner, author of Pandora’s Lunchbox

“This isn’t a detox diet, it’s a diet detox—a 10-day “reprogramming” that will free you forever from the damaging and defeating cycle of failed diets. Those suffering from Post Traumatic Dieting Stress (which is to say, most of us) may find it hard to believe that an approach this gentle, doable, and sane could ever work. Trust me: The Diet Fix offers an end to the madness and the keys to lasting weight control.” –Monica Reinagel, MS, LD/N, author of Nutrition Diva’s Secrets for a Healthy Diet

Millions of people are suffering through restriction, denial, sacrifice, hunger and a frustrating yo-yo cycle of weight loss and regain, yet they still struggle to manage their weight. This serial dieting breeds guilt, shame, depression, despair and binge eating. If you’re one of these “traumatic dieters,” The Diet Fix, will not only provide a much needed sigh of relief, it will be a Godsend. It might even save your life. --Tom Venuto, author of Burn the Fat, Feed the Muscle

The Diet Fix is a no-nonsense approach to realistic weight management by a recognized expert in the field. This step-by-step guide to long-term weight management provides the evidence, debunks common myths and is chock full of practical tips - the ultimate diet book for anyone wanting to stop dieting and start living.” -- Arya M. Sharma, MD/PhD, Scientific Director of the Canadian Obesity Network and Disc. (h.c.), FRCPC Professor of Medicine


"Freedhoff dispels pervading myths about dieting, warns against the “seven deadly sins” (hunger, sacrifice, willpower, blind restriction, sweat, perfectionism, and denial), and instructs readers to replace tenuous willpower with “skillpower” as they learn the key triad to healthy weight loss: organization, planning, and thoughtfulness...this book will help dieters win by losing." --Publisher's Weekly


From the Hardcover edition.

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Amazon.com: 4.6 étoiles sur 5  36 commentaires
24 internautes sur 25 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 The last diet book I'll ever buy 5 mars 2014
Par G. Murphy - Publié sur Amazon.com
Format:Relié
I was lucky enough to get an advance copy to read and I'm so glad. I've been following Yoni's blog and site for a while now and he seemed sensible. I hoped that the book would not disappoint and it absolutely didn't!

This is not your standard diet book. You know the one-exclude some food group, the weight falls off, it'a a miracle! I've gone through quite a number of them and the miracle was always short lived. I've yo-yoed up and down for the last 20 years and have an extensive wardrobe of different sized clothes to prove it. For the first time in a long time, I actually have some hope of making lasting changes.

There are 3 main sections: The Reveal, The 10 Day Reset and The Recovery. The book starts out by describing diets gone wrong and introduces Post-Traumatic Dieting Disorder. I recognised myself in many of the descriptions. Too many! I'm pretty sure I'm a classic case of PTDD. Luckily, there is hope for me. It leads into a 10 day/10 step programme to fix the damage and start losing sensibly. It's all wonderfully doable and makes sense. Pitfalls are covered and there's also a great recipe section at the back. Even I could manage them! The final section teaches you how to keep these behaviours going for life.

It's wonderfully down to earth and doable. There are no false promises, no starvation, no special foods. It's based on scientific evidence, a wealth of experience and real life. I have recommended this book to everybody-particularly all my friends who have had similar experiences with losing and regaining or just struggling in general.

If I had to pick one word to describe the tone of the book it would be "kind". No matter how many times you've tried and failed, there's hope for you. You're not alone and you're not a failure. I could feel myself relaxing and exhaling as I read. With this approach, I'm confident you (and I) can actually succeed. For life!
16 internautes sur 18 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 A new way forward? 2 mai 2014
Par Leila Belhadjali - Publié sur Amazon.com
Format:Format Kindle
This is perhaps the best book about dieting that I have ever read. Period.

To start with, it isn't a diet book. Most of those are, essentially, gimmicks. Don't eat after 8pm. No carbs! No grains! No fat! No fruit! Only fruit! No foods with the letter E! Subway three meals a day! Cabbage soup before every meal! All of those, each and every one of them, is a way to trick you into, in fact, reducing calories. Period. This is no magic there. Which is why these books sell and work, at least for a short time.

So. No two-week-diet-plan at the end of the book. Oh there are some recipes, but they feel there just because, there is no OMG, these are the very best recipes that will help you...

What Dr Freedhoff did, in this book, is identify problems, and give solutions, and helps everyone find their own path as a dieter.

There is SO much in this book, and I'm going to only highlight the two things that I found the most helpful.

Dr Freedhoff is aware that some of us are what he calls survivors of "traumatic dieting". We're the ones who've tried and failed, tried to be perfect, and failed, whose self-esteem, if it were a geologic era, would be somewhere around the Cretaceous. His "solution"? A 10 day reset of expectations at the start of a diet.

Oh, for most of us, it would take more than 10 days, which is probably the only gimmick in the book. To do this right will take longer, because it is not just the planning of meals and trips to the supermarket, but the emotional breaking down of years of a crappy relationship with food, our bodies, and dieting. The tools are there.

This "10" days reset, btw, will work no matter what brand of weird diet you want to choose for weight loss, from Weight Watchers to South Beach. In his comments, btw, about "resetting" the Weight Watchers diet, he made something very clear to me, that I hadn't seen before about WW and my behaviour on the diet, and I'm slowly trying to correct that. Anyhow.

In a nutshell, the reset can be viewed as a recovery program, a way for those of us with multiple failures in our past, to break away from some of them, and perhaps to move on. Again, I've rarely felt this positive about a book that speaks of weight loss.

The second thing that was good to read.. This is something that I've been trying to articulate over the years, to people online and at my Weight Watchers meetings but Dr Freedhoff has gone further and been more clear than I could ever dream of being.

That human beings rejoice in food. We celebrate with food, we share food, we enjoy it. And that any program that does not allow for that intimate participation in a fundamental part of human culture is bound to fail long term. That doesn't mean we have to eat out lavishly every night, but that celebrating with food is normal, and should not be viewed as obscene and disgusting, as it often is in the ascetic culture of rapid diets (which I'm part of at times!). To me, this mind shift is fundamental, because it acknowledges the shared humanity of fat AND thin people. Despite the mantra in many diet-places, "Eat like a thin person eats!" does not translate to never celebrate your birthday, because thin people do, in fact, celebrate at times. Like most humans.

Those two things I was going to high light? Never mind, I'm moving on to a third, though I suppose it's part of the first in some ways.

The goal for weight loss, he says, is to eat as little as you can while still being happy with your life.

And that, my friends, is a majorly dramatic departure from every other book on dieting I have ever read. Happy. With. Your. Life. Dear god, that is NEVER mentioned elsewhere. You're fat, you're supposed to suffer every day, in order to hopefully attain thinness. If you can't suffer long term, it's because of your lack of willpower. And that breeds self contempt. That cycle is what Dr Freedhoff is giving the tools to help us break.

Happy with your life. Be at a weight where you can be happy, that you can happily maintain.
8 internautes sur 10 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Works for me. 3 avril 2014
Par M. Ponder - Publié sur Amazon.com
Format:Relié
I didn't purchase this book, I borrowed it from my local library. Then I renewed it. I read it every night, over and over.
It talks about behavior. It helps me figure out how to keep from being hungry. Eat (duh). It says its okay for me to eat the food I crave, but consciously. It says I have to keep a food diary for the rest of my life. It breaks the news to me that my "ideal" weight may not be "ideal" for me.
Yes, I have heard this stuff before (most of it), but its the WAY Dr. Freedhoff puts the information that is resonating with me. He gives it to you in little bites that are manageable. And you can eat whatever diet you want. I would recommend this book to anyone looking for a strategy to get back in control of your eating and to quit obsessing over food and diets and weight. Life is just too short for that.
10 internautes sur 13 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 A much-needed crusador 5 mars 2014
Par Jonathan Goodman - Publié sur Amazon.com
Format:Relié
In full disclosure, Yoni sent me a preview copy of this book a couple weeks before its release. He did not ask me to write a review, I am doing this out of my own volition.

The name is a touch unfortunate because I feel that it groups this book in with a host of other works that aren't of the same quality and level-headedness. Dr. Freedhoff is a crusader who isn't afraid to talk about what works, and what doesn't. Food manufacturers and health advisory boards have rightfully gotten his attention.

I didn't read this book from a consumer standpoint because I'm not looking to fix my own diet. Instead I read it because I felt it was a responsibility before recommending it to the 175k personal trainers who read my blog monthly. If there's going to be a change where quick fixes (that don't work), proprietary blends, and miracle weight loss diets don't exist, the Diet Fix is a step in the right direction.
8 internautes sur 10 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 great book, if not the greatest! 12 mars 2014
Par Zeev Sarid - Publié sur Amazon.com
Format:Format Kindle|Achat vérifié
interesting, full of compassion, great ideas for coping with overweight. I would like to give it ten stars out of five. Written by a man who really knows the difficulties overweight people deal with, and offers superb ways to fix it. Some of the ideas are same old same (like writing down every bit of food that passed your lips). But most of the book offers new approach. Theory and practice. Very well written. Excellent!
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