10 Tips for a Successful Diet

Lots of people feel and know that they need to be on a diet and that they can’t continue the way they are going. Diet also plays a role in mental health. If you have a diagnosis or feel that you fit the criteria for certain mental disorders, you can google it for a recommended diet. This doesn’t work for everything. There’s no way to overcome schizophrenia. But common ailments such as depressions, ADHD, or anxiety will have some recommendation for diets to manage symptoms.

There are a few things to take into account when you are considering a diet.

1. Think of a diet that you might like. When people restrict foods, it might be tough for them to see all the great food around and know “I can’t have that. I’m on a diet.” But if paleo, keto, or Atkins is something you’re already leaning to, then it’ll be easy for you to be on the diet. This will also help when you are out with friends and they’re trying to get you to break your diet.
2. Diets are for the long term– When you diet for a short time, you’ll go back to eating crappy and you’ll gain weight and symptoms right back. It does nothing for you to tell yourself you’ll only have to eat healthy for a little bit and then make plans to eat all the things you couldn’t eat when you were on a diet.
3. Ease into it. You don’t have to eat all the crappy food in your house in the next 24 hours just because you decided on a diet. Start switching out. If you eat potato chips, try a bag of popcorn or a handful of cashews (if you’re not allergic of course, this is just an example of switching out). Over the course of a month, if you want to give up a food like bread or pasta, slowly replace it with something.
4. Vitamins. I’m not a nurse so I can’t tell you exactly what you need for what diet and what you need to replace. Just consider that vitamins might be helpful and that there are some diets where you won’t get exactly what you need as far as vitamins (i.e. a vegan). If you’re concerned, check if your insurance will cover a visit to a nurse. I’ve heard that there are nurses who will analyze your blood or urine to figure out what you’re missing in your diet and make recommendations on what supplements might work for you.
5. Calorie Tracker. Some people do well with tracking what they eat. For me, I eat too many home made foods to figure it out. But I do know that when I’m at my favorite Mexican food restaurant– everything is high calorie (chips, salsa, beans, rice, sour cream, etc). Calorie counting can be at least a starting point.
6. Feelings tracking. It might benefit you to keep track of what days are still tough for you and if you’re feeling overall better. Some people who switch to diets to improve mental health often benefit overall from the experience. If you find that you’re just miserable, switch the diet. Again, step 1, figure out what diet will work for you.
7. It’s a lifestyle. As I’ve said before, this is a long term change. For some people, it’s always reading the calories or the ingredients. For others, it’s about where they shop, where they eat, and what they are willing to do. There are some people who might go to a nice dinner at their parent’s house or a friend’s house and it’s only polite to have something off the diet than it is to have a long conversation about how you don’t mean to offend.
8. Deviating from the diet. Some times, for a meal, you’ll want something completely off your diet. It’s best to do this rarely. Some people do this and then completely go off their diet. They never return. But a rare piece of candy or a time when it’s just fun around others can be fine.
9. It’s OK if you have setbacks. Some people plateau and some people have a whole pizza after they have just said that they want to give up pizza for the rest of their lives. When people get down on themselves, they’re more likely to start emotionally eating, if they are prone to that.
10. When you’re figuring out the diet that’s best for you, figure out what the issue beneath your food habits are. Are you emotionally eating? Are you trying to lose weight? Are you trying to gain muscle? Are you trying to run a marathon or just feel a little bit better? Are you trying to alleviate some symptoms that are driving you crazy? Are you prone to sweets or salty food? What’s going to be tough for you to give up?
11. BONUS: Other people might sabotage for you. I’ve had both the craziness of having people suggest foods that are off my diet, just to see if I’ll go along. I’ve learned my lesson from this as I’ve gotten sick off of several foods even though I knew better. And there are people who let you deviate from your diet. Sometimes it’s tough when I want to break my diet and there are others around because some people won’t let me break my diet.