The Truth Behind the Diet Rules We Grew Up With [Ep. 145]
![The Truth Behind the Diet Rules We Grew Up With [Ep. 145] The Truth Behind the Diet Rules We Grew Up With [Ep. 145]](https://getpodpage.com/image_transform_gate_v3/Gfvk7LF5kcDR6P2Q03NRRE3x3fUAnCCBuVA-ZedVq_0=/?image_url=https%3A%2F%2Fstorage.buzzsprout.com%2Fvosbfenzq2ydud1xsaaasoiwvz70%3F.jpg&w=1200&h=630&fill=blur)
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If you grew up hearing diet rules like “don’t eat after 7pm” or “clean your plate,” this episode is for you. Today I’m breaking down five of the most common diet rules from the ’80s and ’90s and beyond — the ones that had a tiny bit of truth but ended up making us feel guilty, stuck, and confused around food.
We’ll talk about where these rules came from, what part of them still matters, and how to replace them with healthier, more sustainable habits that actually support your weight loss goals — without shame or rigidity.
You’ll learn:
- Why “don’t eat after 7pm” isn’t about the clock at all
- How the “clean plate club” messes with your hunger cues
- What really happens when you cut out all fat or carbs
- And how to stop letting outdated rules run your eating choices
Let’s clear out the old food guilt and bring in a little more freedom — you deserve it.
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So ultimately this rule is debunked and we can think about the healthy fats we want to incorporate into our daily diets, knowing that it's the overall quantity of food that is causing the weight gain, not the including of the fat micronutrient.
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Okay.
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Following up on that.
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Fat conversation leads us into the next trend, which was number three, carbs are bad for you.
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So what we were told was that carbs equals sugar, equals weight gain.
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We swung the other way from the fat conversation and landed into the all fat and zero carb conversation.
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So the truth behind it is that refined carbohydrates, cans spike blood sugar and lead to more cravings.
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There's no doubt about it that when my clients eat less sugar, they end up.
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Eating less sugar.
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And what I mean there is that when they first are working on processing their cravings for sweetss and treats and they eat a little less through their thought work that we do and their commitment to their goals, they notice that their desires for more sugar go down and they end up craving it less.
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Which helps them continue to eat less sugar.
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So regardless of what studies say on blood sugar spikes from refined carbs, basically foods composed of primarily sugar and flour, you need to pay attention to your own body and note how eating these items or not eating them affects you.
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This rule hurt us because it created tons of fear around fruits, grains, and even vegetables.
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Eliminating carbohydrates also leads to encouraging restriction binge cycles because eating low carb or no carb is not sustainable for the vast majority of people.
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And that's okay.
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You aren't broken if you can't stick to keto as the fall guy, Ryan Gosling reminds us you need carbs.
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Your brain runs on glucose.
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I did a bootcamp style challenge.
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Where even onions and bell peppers were off limits because of the carb content.
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Super ridiculous.
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Do not fear vegetables or fruits of any kind.
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I've had zero clients that tell me once I start eating an apple, I just end up eating the entire bag of apples I bought.
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And I think that's the problem.
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Why I can't lose weight?
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No, no one says this.
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Fruits and vegetables are not the problem, and even rice and oatmeal and other whole grains are not the problem.
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So the reframe here is that quality matters.
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Whole carbohydrates can and should.
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Fuel your body and brain.
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Women need carbs.
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End of discussion.
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Again, similar to the um, fat makes You Fat Rule.
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This rule is basically debunked.
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Not all carbs are bad.
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Okay, number four, this is a favorite of mine.
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This rule is eat six small meals a day.
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What we were told was eating constantly would stoke your metabolism.
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Oh my goodness.
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I can barely say this one without laughing.
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The truth behind it is that regular meals can help with blood sugar stabilization for some people, but the idea that you had to eat six times per day as if that was some magic number.
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I mean, really.
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I know tons of you out there are thinking.
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Yeah, I was told the six meals.
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I mean, why weren't some people told five or seven or eight?
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I don't know.
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We definitely want to eat on a regular basis for sure.
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But there is nothing about eating frequently that actually can help with your metabolism in a meaningful way for weight loss.
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Studies have consistently shown that when controlled for calories, eating six times per day, overeating three times per day, did not provide any meaningful metabolic benefits.
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This rule hurt us because constant grazing made us lose touch with true hunger and fullness, and I see this all the time.
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This is the major damage.
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I know.
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I used to set my alarm to eat every two hours during one, particularly strict diet I was on, and the meals, if you can call them, that were so tiny, in order to keep me in a calorie deficit by eating so many times a day, I would just be counting down the minutes to the next one.
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So instead of responding to my true hunger for an actual meal, I would continue to eat these small snack like portions to just get through to the next one.
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Feeling satisfied is just as important to feeling hungry when it comes to the hunger scale.
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This idea also became one more food rule to micromanage.
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I barely wanna think of what to feed myself three times a day, let alone six or more times per day.
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Okay, what's the reframe?
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You don't need a set number of meals.
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Learn what rhythm works best for your body and prioritize waiting for hunger to eat and then eating an actual meal to get to that positive three on the hunger scale.
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And feeling that enough feeling so that you can move on with your day and not have to think about food again in an hour.
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So again, this six times a day rule would be debunked because it doesn't do anything for your metabolism.
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But we do wanna remember that eating on a regular braces and having breakfast and fueling our bodies regularly is beneficial.
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So we want to eat.
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We want to eat regularly, but there is no magic number of meals.
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Okay, number five.
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Is, and you've heard me talk about this, I've done a whole episode on this one.
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Okay.
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Number five is clean your plate, or Let's be in the Clean Plate Club.
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We were told, don't waste food, finish it all, regardless of being full.
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And it was often tied to where the starving children were in the world.
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But the truth behind it is food waste matters, and gratitude for food is important, but wasting food.
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Doesn't actually make you a bad person or automatically ungrateful.
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The truth is that we will have to waste food sometimes, because again, another old saying, sometimes your eyes are bigger than your stomach.
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That's what my grandma would say if I couldn't finish something, and that is okay.
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Sometimes you just don't dish up the exact right amount, or you're at a restaurant and they bring out the standard portion.
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They don't care how hungry you are.
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The truth is that when you are in touch with your hunger and fullness cues.
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You will waste food sometimes, and that's okay.
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We are human beings.
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We are not robots and know exactly how much food to put on our plates for the amount of hunger that we have.
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So this rule hurts us because it basically taught us to ignore our fullness cues.
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The eating six times a day, I think taught us to ignore our hunger cues.
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But this one I think is more about the fullness cues.
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We also connected eating with guilt and obligation.
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If you had parents or grandparents or whoever was feeding you, telling you that if you didn't eat, you were ungrateful and that it was hurting starving children elsewhere.
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So we wanna reframe this one.
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It's okay to stop eating when you are full.
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And actually the reframe here is just the Clean Play Club is not even cool.
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Like you don't even get your picture in the yearbook or anything like it's a dumb club.
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You just throw out your membership card.
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Um, and honestly, leftovers, if you're in a place where the extra food can be saved, are a gift to your future self.
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That's what I had for lunch today, like literally right before I recorded this.
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I had leftovers from last night, and I was so happy.
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You also may want to reframe with thoughts about the actual waste.
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I mean, I get it.
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Nobody likes wasting food because it feels like you're wasting money, but is it really better to waste it in your body?
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Then in the garbage, you're not a human compost bin.
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You don't have to finish it.
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Just because it's there constantly eating more than you need, then stressing about how to burn it off is also a waste.
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A waste of time and effort either way.
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That food's not doing what you hoped.
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Okay.
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So the problem with all these diet rules wasn't the original intention.
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It's possible they even came from well-meaning dieticians that had the truth in mind when they handed them out.
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It's how.
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Rigid and shame inducing.
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They became, and it's like a bad game of telephone.
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I think one dietician somewhere was like, Hey, let's try not eating after seven and see if we can't eliminate some of that late night stacking.
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that's keeping your weight loss stack.
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And then it got passed around until we all believed that any calorie consumed after a certain time was going straight to our hips.
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It's just this bad game of telephone where the original intent is completely lost on most of these rules.
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So if you find yourself still hearing these old voices in your head.
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I invite you to replace them with curiosity, compassion, and your own body wisdom.
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Not only that, but when you hear of new diet rules, think about what might have been the original intent, how it's gotten distorted, and if it's something that could be useful to you or if you want to just throw it right out.
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I think the one that's coming to mind for me is the.
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Um, the trend right now to prioritize protein, which for me is not a trend.
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It is something I work heavily with my clients to prioritize protein so that we are maintaining or building our muscle mass, and it's gotten blown completely out of proportion with the carnivore fad dieting.
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And so I think that's where you can look at like maybe the original intent of prioritizing protein has gotten completely and utterly distorted and all of a sudden now we're not eating.
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Any fruits or vegetables which compounds with the carbs are bad rule.
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So if you can see how like one tiny rule gets completely blown out of proportion, watch for those.
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This isn't the end of fad diets.
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There will be a new one in a few years and it will be just as crazy.
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I'd love for you to DM or email me with the diet rule that messed you up the most, and if it's a real doozy, we might even do a whole episode on it.
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Don't forget to fill out my podcast survey for a chance to win that Amazon gift card.
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And if something in today's episode made you think differently or gave you that little nudge you needed, that's exactly why I do this.
00:20:41.664 --> 00:20:44.125
If you're ready to take it further, I'd love to support you.
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Start with my free, what to do when you overeat Course that is for you.
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If you find yourself eating too many times in a week to see lasting weight loss, you'll get the Reset and Recover guide and figure out how to reduce your overeats and not beat yourself up about it.
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You can also schedule a free consult session to see if my full 12 week one-on-one coaching program is right for you.
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All the links are in the show notes.
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Remember, it's not just about the food, it's about empowering yourself with choices that truly serve you.
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Have a great week and as always, thanks for listening to the Eat Well Think Well Live Well podcast.