According to YouGov, improving physical health is the most popular New Year’s resolution for Americans in 2023. With 20% of Americans trying to achieve this goal, including eating healthier.
The team at Total Shape has used data from Statista to find out whether Americans follow nutrition rules.
52% of Americans say ” I don’t follow any nutrition rules“ 19% of Americans say “Low-carb / no carb“ 11% of Americans say “Lactose-free (e.g., no dairy products) ” 11% of Americans say Flexitarian (mostly plant-based foods while occasionally allowing meat and fish) 10% of Americans say “Gluten-free (e.g., no wheat products)” 7% of Americans say “Vegetarian (not eating meat and fish)” 5% of Americans say “Pescetarian (not eating meat, but eating fish)” 4% of Americans say “Vegan (not eating any animal products)”
The team at Total Shape also discovered which celebrities have the most influence in terms of diet. They compared Google Search results of the celebrity’s name followed by “diet” over the last 30 days.
“Diet plans can be useful for those who thrive on structure. Most people put on weight by eating foods that are too heavy in fats, sugar, and other refined carbohydrates and not exercising enough. Starving yourself is mentally, emotionally, and physically dangerous. If you are planning to diet or change your eating habits in 2023, research the diet or speak to a nutritionist to make sure you are still getting all the nutrients and food groups you need.
1. How should people intermittent fast during the holidays?
Intermittent fasting provides an excellent tool for mitigating holiday weight gain, while still allowing indulgence in food festivities! One can easily continue their regular intermittent fasting window without specific adjustments. During the holidays, I stick to my same meal daily, “OMAD” eating window – partaking in dinner gatherings.
Suppose a food gathering falls outside a person’s normal eating window. In that case, they can either extend their eating window or continue fasting, sipping on coffee, tea, and water, until their window opens. One can also flex their fasting muscle, adding a few extra fasting hours surrounding holiday indulgences.
2. What to eat and what to avoid when intermittent fasting?
There are no “rules” regulating what to eat when practicing intermittent fasting, and studies show intermittent fasting can even provide health benefits when consuming “unhealthy” processed foods diet. That said, choosing a whole foods-based diet when practicing intermittent fasting can help stabilize blood sugar levels (aiding the transition to fat burning while fasting), reduce cravings, and downregulate the amount of inflammation in the body. Moderate to high protein diets support muscle maintenance and reduce appetite. Some people may focus on their macros – low-carb or low-fat approaches – to encourage health, as combining fats and carbs may exacerbate metabolic issues.
3. Is there particular wines that help with weight loss?
Wine is – surprisingly – often correlated to weight loss, especially in women. A 2019 cohort study evaluating 20 years of data in a Danish population even found that drinking wine correlated to a lower long-term BMI, specifically while young.
This may be due in part to the alcohol content itself, as well as the polyphenols found in wine. For example, piceatannol, a metabolite of the polyphenol resveratrol, has been found to inhibit the formation of new fat cells!
Wines grown organically have been found to contain higher polyphenol content, while being free of added sugars and toxins, which may contribute to inflammation.
4. Do you have a weight gain prevention sangria recipe?
Unfortunately, sangria is a wine-based drink involving sugar from fruit juices: the antithesis of wine’s healthy weight-supporting benefits. To support a healthy weight, consider declining the sangria, and choosing a glass of dry red wine instead.
5. Are there fitness workouts one can do to support fasting?
Strength training is key for fasting, to support body composition and maintain (or even gain) muscle mass. Low-intensity cardio (like walking) can support the fat-burning mode without sparking compensatory appetite mechanisms which upregulate appetite. To further boost fat burning while fasting, try a brief HIIT (high-intensity interval training) session near the end of the fast. Meditative strength-based exercises like yoga and pilates can also support strength in spirit and mind. Ultimately, do what you love! Fasting puts the body into a fat-burning state of ample endogenous energy, ready and waiting to fuel life’s pleasurable physical activities!
6. Is there anything you would like to add?
Perhaps the most difficult obstacle to intermittent fasting, isn’t the fast itself (which becomes effortless due to the reduced appetite and cravings achieved by the fat burning state), but rather social pressure, especially around the holidays. Here are some tips to mitigate social pressure:
Remember that the true joy of gathering can come from the company of others rather than solely the composition of what you eat.
Remember that people often disapprove of those following dietary patterns due to their insecurities.
Language is powerful: frame things as a choice. (“I don’t eat that,” rather than “I can’t eat that.”)
If you’re fasting, hold a drink to sip on!
Don’t feel defensive or the need to explain yourself. You have the complete right to eat in the way which makes you happiest! A simple “no thank you” can suffice. You can also say you’re eating earlier or later.
If people offer food they made especially for you or the family, it is often an offering of love. Rather than just declining, consider providing them another way they can show their love. IE: You can say you’re not hungry at that moment, but you’d love if they could make you a drink, or help you with a task or problem, etc.
When you do eat in your eating window, make sure you truly enjoy it, and also are eating enough to support your fast!
When all else fails, choose kindness and gratitude.
If you’re following certain dietary choices, focus on what you can eat, rather than what you are forging.
Try not to become neurotic about or too restrictive with fasting – it is a tool to help you enjoy life and health to its full potential!
The holiday season is right around the corner and nearly a quarter of Americans have trouble enjoying gatherings because they are so focused on their weight.
A new survey reveals that 31% of Americans feel pressured to diet during the holidays and 44% of Americans are on a diet right now. Diets can be beneficial for your overall health and wellbeing if done correctly, but the study found that 1 in 5 have taken a diet to unhealthy levels in the past.
Most Common Dieting Trends ( 2022)
Here are the the most common dieting trends in 2022:
Intermittent fasting (#1)
Low carb (#2)
Clean eating (#3)
Vegetarian (#4)
Keto (#5)
More than 1 in 4 (27%) say a doctor has recommended they go on a diet.
44% of those who have been on a diet have experienced at least one symptom of disordered eating, with 23% currently experiencing body dysmorphia.
The report outlines the most disordered eating symptoms Americans have reported, the cities searching online for new diet trends the most, and the average length of American’s diets.
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