‘Dieting rarely builds lasting results,' says a personal trainer: Try this dietitian-approved hack instead

Features
By published

Fad diets aren't sustainable, but small life hacks are...

Woman eating a bowl of food in a light and airy kitchen wearing a sports bra
(Image credit: Shutterstock)

I’m in the business of "health and fitness," and as a personal trainer, I know a bit about diet — I'm an advocate of high-protein, balanced meals to fuel gut health, recovery and workout gains. However, I am not a dietitian or nutritionist, so I like to get advice from the experts (rather than social media).

We know that fad diets rarely produce sustainable results, whether you want to build muscle or lose fat, or both (something called body recomposition). Instead, it’s key to find an approach that suits your lifestyle, body and long-term health and fitness goals. In other words, out with the "All or nothing."

With that in mind, I turned to the head of nutrition at MyFitnessPal and registered dietitian Melissa Jaegar, RD, LD, to see what she recommends. Here’s a simple hack she uses to improve your health — no fads or TikTok trends allowed.

Have you got “fad fatigue”? You’re not alone.

Have you got “fad fatigue”? You’re not alone. In 2023, the food and fitness-tracking app MyFitnessPal conducted a study with Dublin City University to assess diet and nutrition “influencer content” on TikTok; preliminary findings suggest that as little as 2.1% of the analyzed content was accurate when compared to public health and nutrition guidelines. Yikes.

As someone who works in the industry, I find the volume of conflicting information out there alarming, which is why I’m interested in finding just one simple, sustainable hack I can use, recommended by a qualified dietitian, to improve my diet and lifestyle choices.

That hack is this: Increase fiber intake.

What is fiber?

a plate of healthy food

(Image credit: Shutterstock)

Fiber is sourced from foods such as fruits, legumes, veggies and grains and cannot be digested by the body. It can, however, aid digestion while potentially lowering the risk of chronic diseases such as type 2 diabetes and heart disease.

One study has linked higher fiber consumption with 'significantly lower risk' of cardiovascular disease, type 2 diabetes and colorectal cancer.

Fiber is either soluble, which primarily helps lower blood cholesterol and manage blood glucose, or insoluble, which helps promote digestion and prevent constipation — in short, it “keeps things moving.”

If your goal is fat loss, increasing your fiber intake may help with weight management, as it can increase satiety and help manage blood sugar and bowel movement.

Although it's best to source fiber from natural food sources, your physician may recommend supplements if you are chronically below the daily recommended intake of fiber, which is roughly 25g for women and 38g for men.

Fibermaxxing has become a bit of a trend recently, but rather than encouraging an extreme fad, it aims to help people consume more fiber-rich food like berries, beans and leafy greens as part of their daily diets for more sustainable health benefits.

One study published in The Lancet linked higher fiber consumption with "significantly lower risk" of cardiovascular disease, type 2 diabetes and colorectal cancer.

'Here are my favorite simple swaps' says a dietitian:

  • Switch your bread and pasta to whole grain — same meals, more fiber
  • Add a tablespoon of ground flaxseed or chia seeds to yogurt, smoothies, or oatmeal — you won't taste them, but you'll get 2-5g of fiber per serving
  • Leave the skins on potatoes, apples and kiwis — the peel is where much of the fiber lives
  • Add a cup of beans or lentils into soups, salads and pasta dishes — they blend in easily and pack serious fiber
  • Snack on berries, raw vegetables with hummus, or a small handful of nuts —all easy fiber wins
  • Increase your water intake as you add more fiber. Dehydration may worsen constipation or cause gastrointestinal discomfort.

Bottom line

While slowly increasing fiber intake is beneficial, high amounts, consumed quickly rather than over time, can lead to uncomfortable symptoms, such as bloating, constipation and cramping.

“Small, gradual changes are absolutely the way to go,” says Jaegar. “Your body needs time to adapt to increased fiber, so jumping from 15 grams to 30 grams overnight may leave you bloated, gassy and, potentially, uncomfortable. Tweaks are not only more tolerable, (but) they're easier to sustain and build on over time.

"Real progress comes from consistent, balanced actions, not from chasing the next fad.”

Google News

Follow Tom's Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds.

More from Tom's Guide

Sam Hopes
Sam Hopes
Fitness Editor and Coach

Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and fitness editor at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course.

Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science, Fit&Well, Coach, and T3.

Having coached at fitness studios like F45 and Virgin Active and personal trained, Sam now primarily teaches outdoor bootcamps, bodyweight, calisthenics and kettlebells.

She also coaches mobility and flexibility classes several times a week and believes that true strength comes from a holistic approach to training your body.

Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.

You must confirm your public display name before commenting

Please logout and then login again, you will then be prompted to enter your display name.