3 Reasons to Avoid Restrictive Diets

3 Reasons to Avoid Restrictive Diets

Each year we eagerly wait for the ball to drop; for a fresh start. We long for each year to be THE year…. the year to get organized, or lose weight, or gain control of your finances or finally run that marathon. But responsibilities get in the way and those goals slip out of reach, sometimes sooner in the year than we would like to admit. But we try anyway, don’t we?

Don’t worry you aren’t alone; there is a reason that our strict New Year’s Resolutions aren’t sticking year-after-year. I have 3 science-based reasons that you should skip the juice cleanses, colon cleanses, and ultimate cabbage diet.

Skipping the restrictive diets as part of your New Year’s Resolution may help you keep your resolutions for the first time.

Let’s look at three reasons why those restrictive diets don’t work.


3 Reasons I don’t do restrictive diets:

  1. Restrictive diets effect your brain. Have you ever wondered why your new diet hasn’t been successful? Imagine all of your self-discipline as a glass of water. Everything in our life requires a little bit of discipline. Getting up in the morning, paying your bills, picking an apple over a cookie, putting away the Christmas decorations. Sometimes in seasons that are harder than others our glass is empty before we even make it to our self-care. By adopting an approach to wellness that encompasses every area of your life (family, work, exercises, etc), you can stretch your discipline.
  2. Restrictive diets effects your emotions. Food sends our brain positive “pleasure signals.” Other things, like petting a dog, or exercise can also send these positive signals. We can adjust and replace these pleasure signals, but if we cut out these pleasure inducing things all together we can get pretty grouchy.
  3. Restrictive diets effects our weight, and not in the way that we want. By the age of 40 most women have been on over 60 diets. That is over 1 diet per year, and in general women who go on diets return to a higher weight than before. There are a number of reasons for this but in general it is because we are bouncing back and forth between extremes.


The point of this “restrictive diet”exposé is not to just throw in the towel and give up on your nutrition-related resolutions all together, the point is to share about the no-diet approach with mindful eating practices can help you achieve the lifestyle that you want. Even Oprah is following a similar approach after years of dieting.


If you are ready to finally keep your resolution this year join my free What If? Mini course. In this class we will expose how our years of dieting has influenced our brain and start to unravel piece by piece what we can do to make permanent changes, not just fulfill a New Years Resolution.

Back to School Challenge

Ahhhh! The smell of freshly sharpened pencils, and the sound of children laughing on the playground all tell you that it is finally back to school time; or that it’s time to wake up from you summer nap and get back on track!

Join us for our Back to School Challenge.


This 4-week weight-loss and lifestyle challenge will help you bounce back from your summer slacking and get back on track. Each week will have a new challenge theme. You have the opportunity to earn points for accomplishing the challenge of the week and for weight loss.

The cost is $10, which goes towards the prize winnings.

Yes, that is right, there will be cash prizes!!! 


Don’t miss the school bell, the challenge starts August 24th. 

For more information or to sign up go to our challenge page or e-mail [email protected]

Kansas City Dietitians’ Spring Clean Eating 2-Week Challenge

If you have been following the Kansas City Dietitian from the midwest then you know that our long awaited spring is here, and we earned it one snow day at a time. But if those snow days have left you with a few extra numbers on the scale then it’s time to retrain your brain with the Kansas City Dietitians’ Spring Clean Eating 2-Week Challenge. Join the Kansas City Dietitians as we shake off our winter bluejeans and slide into our spring skinny jeans. Below is an interactive worksheet that you will use to decide which disciplines need work in your life. 


2-Week Spring Challenge

List a food that you cannot live without ______________________________

Circle 3 foods on this list that you will not have during the next 2 weeks


Easy ———————————————————————————–>    Hard

Cookies                       Candy                         Pasta                           Bread


Brownies                    Pizza                           Cheese                        Sugar


Chips                          Crackers                     Burgers                      Cereal


Hot Dog                      Fast Food                    Lunch Meat                Packaged Food


Pop                             2% Milk                      Juice                            Gatorade


List the three things that you circled and list an alternative:

Example: Cookie, Protein Bar

Food Selected                                Alternative









Circle 3 foods on this list that you will have at least 10 times in the next 2 weeks.


Easy —————————————————————————————————->   Hard


Banana                       Apple                          Strawberries              Blueberries


Carrots                       Celery                           Spinach                      Beans


Onions                        Lettuce                       Peppers                      Kale


Olive Oil                      Brown Rice                 Plain Almonds           Tofu


Chicken Breast          Oatmeal                      Quinoa                        Plain Greek Yogurt


List the three things that you circled and list which food you currently eat that you are replacing with these healthier alternatives.

Example:    Oatmeal,   Frosted Flakes Cereal

Food Selected                                Replaced







Here is the downloadable  challenge form. Print it off and put it someplace that you will see it every day for the next two weeks.

Think Outside the Bun

If you have been watching the Olympics over the last few days you have probably seen Olympians as the spokespeople for everything from Visa to Chobani. All this product endorsement got us to thinking that maybe with a really catchy slogan the Kansas City Dietitians could be spokespeople too. So we put our heads together and came up with a completely unique slogan, “Think Outside the Bun”.

We often have people ask us how to lower their cholesterol, reduce their risk for diabetes, diminish belly fat, regrow their hair (ok well this week may not help with that last one) through their diet. Our answer? Think outside the bun of course. All of these conditions have been linked to excessive intake of refined carbohydrates.To put it simply there are refined carbohydrates and what we call fine carbohydrates. Fine carbohydrates are those found in fruits, vegetables, beans, and some dairy products. Refined carbohydrates are found in cookies, cakes, chips, breads, crackers, and candy.

This week we want you to reduce your intake of carbs from the refined category to one serving or less per meal. We recommend that you replace your refined carbohydrates with a fine carbohydrate choice. For example, have veggies with dip instead of chips or eat your sandwich toppings on a bed of lettuce instead of bread or a bun. So, think outside the bun and keep your eyes peeled for your Kansas City Dietitians’ endorsement coming soon!

The Kansas City Dietitians’ Super-Lonely-Bowl

Dear Loyal Fusion Wellness Challenge Fan,

We thought that going through the last four weeks of challenges had made us quite close.  But as the days have passed and we have not received any Super Bowl party invites, we have learned the hard truth; The Kansas City Dietitian is unloved. We weren’t planning to bring cheese dip, chips, or brats, like your other guests, we were planning to bring something only the Kansas City Dietitian can bring, personality and calorie counting. That’s right, we were selflessly willing to count all your Chex mix and meatball calories, but since we weren’t invited I guess you will have to do it. It’s too late now,  we won’t be watching the game, we will be too busy returning all those nice things we had planned to give you for Valentine’s Day.


The Kansas City Dietitian

P.S. In case you missed it through our tearful words the Fusion Wellness Challenge for week 5 is tracking your calories.  Our favorite websites/apps for tracking your calories are: Myfitnesspal  and FitDay. Be sure to tell us your progress on Facebook and you might want to mention who won the game since we won’t be watching.

Paleo goes Noveo

Out with the old and in with the new!  This is the motto of week  4 for the Fusion Wellness New Year’s Challenge. You may have heard of the caveman or Paleo diet, but have you heard of the Noveo diet made popular by the Kansas City Dietitian?

This week the Kansas City Dietitian is taking the Fusion Wellness New Year’s Challenge to new heights with the Noveo diet.  We want you to rid yourself of your Paleo habits (paleo literally means old) and take on Noveo habits (Nov is the root word for new).  Last week, was step one in the Noveo diet, adding ch-ch-ch-chia to your diet. This week the Noveo diet focuses on fruits and veggies, by incorporating at least one meatless meal.

Benefits of going Noveo:

  1. Play with your food: Rather than thinking of boring meat as the main item and building your meal around it, the Noveo way is to pick your veggie first and build your meals around it.
  2. Heart-Health: Following a Mediterranean Diet, which is largely meat free, can reduce your risk of heart disease by more than 1/3.

To go meatless this week try our favorite toasted quinoa recipe. Be sure to post your novel Noveo recipes on our Facebook page.