How Moderation Sets Us Up for Failure
by JJ Virgin
“Everything in moderation” might be the most overused phrase in weight loss, yet I continually hear experts espouse this tired cliché.
Based on my three decades working with clients for fat loss and weight loss resistance, I’ve learned moderation makes people overweight. It gives them license to eat things they shouldn’t eat. Simply put, moderation becomes our enemy for fast, lasting fat loss.
Look at it this way. There is no safe level of trans fats, high-fructose corn syrup, or artificial sweeteners. We need literally zero gluten, soy, dairy, eggs, corn, peanuts, and foods with added sugar. Even a little of these things can create havoc, and eliminating them becomes the only way to stop stressing our system.
Most people don’t gain weight rapidly. Instead, we continue eating our normal diet, with maybe a few extra cookies or a 100-calorie snack pack. Before we know it, we’ve gained weight.
That’s because our body is not a bank account or a calorimeter. It is a chemistry lab. Eating the wrong foods – even a few bites – adversely affects our body’s chemistry. To get that extra weight off, we have to heal our body’s chemistry.
Among the many reasons it makes us fat and sets us up for failure, moderation:
- Creates a slippery slope. If a few bites become okay, a little bit more is still okay. We know the result: One cookie turns into half the box.
- Sets us up for cravings. A few bites triggers several cookies. We feel disgusted, yet several hours later we’re hankering for more cookies. That’s the feeling of our blood sugar rising and rapidly crashing, paving the way for hunger, cravings, and fat gain.
- Sparks food addiction. In his book The End of Overeating, David Kessler likewise talks about how the sugar/salt/fat combination of most processed foods creates an addiction that makes it virtually impossible to eat these foods in moderation: “Until you have gained the upper hand over trigger foods, an attempt at moderation won’t work.” In other words, if you have a little bit, you will want a little bit more and more.
- Creates food sensitivities. If we eat a little bit of a highly reactive food like gluten or dairy each day, we build up immune complexes that create weight loss resistance, inflammation, and numerous symptoms. Over time, that “moderate” consumption can create chronic reactions that adversely impact our weight and health.
- Ignores the serious damage food can do. If we’re using the bank-account model, we might eat a 100-calorie snack pack and think, It’s just 100 extra calories each day. What harm could that do? Remember, our body is not a bank account; it’s a chemistry lab. Food sends specific information to our body. We’re not just consuming 100 calories. We’re consuming gluten that can damage our gut, plus sugar that raises our blood sugar and keeps insulin in overdrive.
The alternative to moderation involves rewiring our metabolism with the right foods. Lean protein, healthy fats, lots of leafy and cruciferous vegetables, and slow-release high-fiber starches like quinoa stabilize our blood sugar and normalize hormones to reduce cravings, hunger, and overeating.
That doesn’t mean we can never indulge. Maybe we’re visiting a restaurant with a world-famous pastry chef or want to sample our cousin’s birthday cake. Simply fill up on the right foods and then enjoy three polite bites of that guilty pleasure.
A few caveats: For some people, even those three bites can become a slippery slope into overeating. And if we have gluten and other food intolerances, even a little can create reactions. Proceed accordingly.
Do you agree that moderation becomes the enemy for fat loss or is it ever possible to effectively employ “everything in moderation”? Share your thoughts below or on my Facebook page.
References
Kessler, DA. 2009. The End of Overeating: Taking Control of the Insatiable American Appetite. New York: Rodale.
5/26/2015 7:00:00 AM
Written by JJ Virgin
Celebrity Nutrition & Fitness Expert JJ Virgin helps clients lose weight fast by breaking free from food intolerances and crushing their sugar cravings. She is author of New York Times Bestsellers The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days, The Virgin Diet Cookbook: 150 Easy and Delicious Recipes to Lose W...
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Website: http://www.jjvirgin.com/
Comments
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http://www.wellness.com/blog/13276726/how-moderation-sets-us-up-for-failure/jj-virgin
You don't have to moderate depending on what you eat. If you are on a plant-based diet, there is no moderation. However if you put things like animal-based stuff like dairy, eggs, flesh in your diet of course you can expect not to loss weight. And especially low carb diets are the worst.
Posted by PL
http://www.wellness.com/blog/13276726/how-moderation-sets-us-up-for-failure/jj-virgin
JJ,
I can see both sides of this. I was in an accident and after being down for over a yr with 3 back surgeries I weighed more than I ever had in my life- even when I was pregnant. When I began rehabbing, exercising and attempting to lose the weight I'd put on, I weighed in at 192-- this was almost 24yrs ago. My MD handed me a book from the AHA and said " You know what you have to do".
It took a couple yrs. but I got back down to 116 lb and kept it off for a number of years.. However, those plateaus on the way down were murder!
I didn't deny myself.... I used moderation and compromises.
For ex.: I REALLY like BF real mayo, so I used 1/2 real mayo and 1/2 low/no cholesterol/ fat mayo when I made egg or tuna salad. Most of the time, I had open faced sandwiches, which eliminated 1 pc of bread. When I made up egg salad, I'd boil up 8 eggs, use only 2 yolks and all the whites. When I had an omelet or just eggs-- it was whites only but I always used fresh eggs and tossed the yolks.
I kept my whole grain oat bread in the freezer and my butter in the refrigerator, When I wanted something like toast with egg whites, I'd take a pc of frozen bread, rub the hard cold butter stick over it, uses less than 1 small pat of butter- probably not even 1/4 pat-, and nuked it for 15 seconds to defrost. That helps with with change in consistency of bread when nuked and added just a taste of butter.
Every few months I'd go to a fast food drive-through and get a grilled chicken with fr. fries & frosty. I'd roll a few fr. fries in a napkin or paper towel and squeeze. Destroyed the structure but got a lot of the grease out of them. I'd eat maybe 5-6; give my dog a few bites, maybe the equivalent of 1 fr fry and tossed out the rest. I didn’t deny myself - I just compromised with moderation.
I kept a very decadent chocolate ice cream in the freezer so I wouldn't feel denied.
If I really wanted some, just a small spoon full would satisfy it was so rich. I made a pint last months that way-- but, it was always there if I wanted it. I think it was the "forbidden fruit" thing.
However, on your point--I couldn't take the container away from the freezer door nor put some in a bowl. If I walked away with the pint, inevitably, I'd scrape "just a little off”— until it was all gone. If I put some in a bowl, you can be certain, it wasn't just a tsp. full. That looked like sooo little, I had to add a little more. So... I took my spoon to the freezer and scooped out 1 teaspoon--not heaping--and tried to make it last as long as I could. A game I played with myself.
I ate a lot of veggies, fish & chicken. If I had red meat 2-3 times a yr it was a lot.
I ate very little in the way of packaged foods-- everything except instant powdered milk, bread, tuna, instant rice and oatmeal was fresh. Drinking a lot of water was also a key component. My MD had told me, 8 glasses/day and for every cup of tea or coffee I drank, I had to add 2 glasses of water.
Another trick I used, was if I was really craving chocolate, or something sweet, I'd take a small handful, about 12-15 semi-sweet chocolate chips. I'd lick the bottoms and stick 2 together. Then I'd allow them to melt in my mouth. By the time I got through my 6-8 "2-pks", my craving was satisfied, calories & fat kept to a bare minimum.
With daily exercise and that diet I lost 76 lbs. My MD's assistant said "who'd have believed this little person lived in that body?" She hadn't known me prior to my accident and weight gain. I got my LDL & Tri’s so low, and my HDL so high, that my MD said the total cholesterol figure on my tests was meaningless.
However....here I am almost 25 yrs later. A family member has been living with me for a few yrs. who wouldn't eat my way. I began eating more his way, developed bad habits again & started putting the weight back on and the Tris & LDL have climbed.
I was eating a lot more bread/grain products and other sweets. Little by little my weight has climbed back up to over 150 lbs. I've gained all over and the flat stomach of the past, is no where to be found. I've finally said "ENOUGH!!"
We no longer eat together. In fact, my brother just stuck his head in the door and asked if I wanted pizza for dinner..”No, thank you.” I have tuna salad in the frig. for my dinner. Now-- this is all real mayo, no canola oil products for me anymore, but I'll have itwith a lot of red leaf lettuce, open-faced on 1 pc of whole grain oat bread It’ s
what I have and it's not gluten free. When this loaf is gone, I'm going to try a certified gluten free bread that's suppose to be pretty good..
Where I'm having a hard time getting started on your eating regime--not a diet, a way of life--is I just don't eat that much food! I get full way too soon. Most of the time now, like the other night, my salad turns into a late night snack.
I poached about a 4-6 oz pc of. NW Wild Sockeye Salmon, lightly steamed some broccoli and made a large bowl of salad for my dinner. After eating just the salmon and broccoli, I was full/satisfied. I ate the salad a couple hours later with a few nuts.
Actually, I suspect if I just cut out grains/gluten and sugar and exercised, the weight would fall off. I'm not concentrating on dairy because I learned after my accident that dairy made a big difference--for the good. I always had terrible nails-chipping, layering, splitting, etc. After I was hurt, I changed to powdered non-fat milk because a 1/2 gal of milk weighs over 4 lbs. I had to carry all my groceries up 20+ stairs to get them from the car to inside. I eliminated that 4 lbs. from my grocery bags by having large containers of the powered milk delivered. If I was hurting a lot, I'd add extra powder for the protein value and have a large serving of cocoa or chocolate milk as a liquid meal. At the time, I was also using a soy protein powder, which I’ve since stopped. Funny thing, my nails got so much better - the best I'd ever had! I don't think I could eat enough spinach and other high calcium veggies to make up for the calcium I get from milk. I'm afraid to go without dairy because every time I have tried to back off on it my nails do an about face again. Obviously, I'm not getting enough protein and calcium without it.
There is just one other problem. If you’ve read Dr Perlmutter’s “The Grain Brain” you’d know he considers eggs a super - almost perfect food and recommends eating whole eggs every day. Newer science has shown some of the nutrients found in whole eggs are essential for a healthy brain. Eggs of course are dairy. Other than that, you two pretty much agree on what to eat. Lean high protein meats, good fats, lots of vegetables and no gluten or sugar.
Back to your blog... I think for some people, moderation just isn't possible. They cant/don't limit their portions -- especially on things they really like. ie: me on the ultra rich ice cream - although keeping other portions limited to 1/2 c or 4-6oz., except for unlimited salad, I have no problem with.
Bottomline.. I believe you have to know yourself. I believe each person is different.
Some can do fine in moderation. For other's, it's not even a slippery slope, it's a steep grade! However, if you care about your brain health and keeping it into old age, Dr Perlmutter makes quite a case for eliminating gluten and sugar completely from your diet.
Posted by ricrac
I can see both sides of this. I was in an accident and after being down for over a yr with 3 back surgeries I weighed more than I ever had in my life- even when I was pregnant. When I began rehabbing, exercising and attempting to lose the weight I'd put on, I weighed in at 192-- this was almost 24yrs ago. My MD handed me a book from the AHA and said " You know what you have to do".
It took a couple yrs. but I got back down to 116 lb and kept it off for a number of years.. However, those plateaus on the way down were murder!
I didn't deny myself.... I used moderation and compromises.
For ex.: I REALLY like BF real mayo, so I used 1/2 real mayo and 1/2 low/no cholesterol/ fat mayo when I made egg or tuna salad. Most of the time, I had open faced sandwiches, which eliminated 1 pc of bread. When I made up egg salad, I'd boil up 8 eggs, use only 2 yolks and all the whites. When I had an omelet or just eggs-- it was whites only but I always used fresh eggs and tossed the yolks.
I kept my whole grain oat bread in the freezer and my butter in the refrigerator, When I wanted something like toast with egg whites, I'd take a pc of frozen bread, rub the hard cold butter stick over it, uses less than 1 small pat of butter- probably not even 1/4 pat-, and nuked it for 15 seconds to defrost. That helps with with change in consistency of bread when nuked and added just a taste of butter.
Every few months I'd go to a fast food drive-through and get a grilled chicken with fr. fries & frosty. I'd roll a few fr. fries in a napkin or paper towel and squeeze. Destroyed the structure but got a lot of the grease out of them. I'd eat maybe 5-6; give my dog a few bites, maybe the equivalent of 1 fr fry and tossed out the rest. I didn’t deny myself - I just compromised with moderation.
I kept a very decadent chocolate ice cream in the freezer so I wouldn't feel denied.
If I really wanted some, just a small spoon full would satisfy it was so rich. I made a pint last months that way-- but, it was always there if I wanted it. I think it was the "forbidden fruit" thing.
However, on your point--I couldn't take the container away from the freezer door nor put some in a bowl. If I walked away with the pint, inevitably, I'd scrape "just a little off”— until it was all gone. If I put some in a bowl, you can be certain, it wasn't just a tsp. full. That looked like sooo little, I had to add a little more. So... I took my spoon to the freezer and scooped out 1 teaspoon--not heaping--and tried to make it last as long as I could. A game I played with myself.
I ate a lot of veggies, fish & chicken. If I had red meat 2-3 times a yr it was a lot.
I ate very little in the way of packaged foods-- everything except instant powdered milk, bread, tuna, instant rice and oatmeal was fresh. Drinking a lot of water was also a key component. My MD had told me, 8 glasses/day and for every cup of tea or coffee I drank, I had to add 2 glasses of water.
Another trick I used, was if I was really craving chocolate, or something sweet, I'd take a small handful, about 12-15 semi-sweet chocolate chips. I'd lick the bottoms and stick 2 together. Then I'd allow them to melt in my mouth. By the time I got through my 6-8 "2-pks", my craving was satisfied, calories & fat kept to a bare minimum.
With daily exercise and that diet I lost 76 lbs. My MD's assistant said "who'd have believed this little person lived in that body?" She hadn't known me prior to my accident and weight gain. I got my LDL & Tri’s so low, and my HDL so high, that my MD said the total cholesterol figure on my tests was meaningless.
However....here I am almost 25 yrs later. A family member has been living with me for a few yrs. who wouldn't eat my way. I began eating more his way, developed bad habits again & started putting the weight back on and the Tris & LDL have climbed.
I was eating a lot more bread/grain products and other sweets. Little by little my weight has climbed back up to over 150 lbs. I've gained all over and the flat stomach of the past, is no where to be found. I've finally said "ENOUGH!!"
We no longer eat together. In fact, my brother just stuck his head in the door and asked if I wanted pizza for dinner..”No, thank you.” I have tuna salad in the frig. for my dinner. Now-- this is all real mayo, no canola oil products for me anymore, but I'll have itwith a lot of red leaf lettuce, open-faced on 1 pc of whole grain oat bread It’ s
what I have and it's not gluten free. When this loaf is gone, I'm going to try a certified gluten free bread that's suppose to be pretty good..
Where I'm having a hard time getting started on your eating regime--not a diet, a way of life--is I just don't eat that much food! I get full way too soon. Most of the time now, like the other night, my salad turns into a late night snack.
I poached about a 4-6 oz pc of. NW Wild Sockeye Salmon, lightly steamed some broccoli and made a large bowl of salad for my dinner. After eating just the salmon and broccoli, I was full/satisfied. I ate the salad a couple hours later with a few nuts.
Actually, I suspect if I just cut out grains/gluten and sugar and exercised, the weight would fall off. I'm not concentrating on dairy because I learned after my accident that dairy made a big difference--for the good. I always had terrible nails-chipping, layering, splitting, etc. After I was hurt, I changed to powdered non-fat milk because a 1/2 gal of milk weighs over 4 lbs. I had to carry all my groceries up 20+ stairs to get them from the car to inside. I eliminated that 4 lbs. from my grocery bags by having large containers of the powered milk delivered. If I was hurting a lot, I'd add extra powder for the protein value and have a large serving of cocoa or chocolate milk as a liquid meal. At the time, I was also using a soy protein powder, which I’ve since stopped. Funny thing, my nails got so much better - the best I'd ever had! I don't think I could eat enough spinach and other high calcium veggies to make up for the calcium I get from milk. I'm afraid to go without dairy because every time I have tried to back off on it my nails do an about face again. Obviously, I'm not getting enough protein and calcium without it.
There is just one other problem. If you’ve read Dr Perlmutter’s “The Grain Brain” you’d know he considers eggs a super - almost perfect food and recommends eating whole eggs every day. Newer science has shown some of the nutrients found in whole eggs are essential for a healthy brain. Eggs of course are dairy. Other than that, you two pretty much agree on what to eat. Lean high protein meats, good fats, lots of vegetables and no gluten or sugar.
Back to your blog... I think for some people, moderation just isn't possible. They cant/don't limit their portions -- especially on things they really like. ie: me on the ultra rich ice cream - although keeping other portions limited to 1/2 c or 4-6oz., except for unlimited salad, I have no problem with.
Bottomline.. I believe you have to know yourself. I believe each person is different.
Some can do fine in moderation. For other's, it's not even a slippery slope, it's a steep grade! However, if you care about your brain health and keeping it into old age, Dr Perlmutter makes quite a case for eliminating gluten and sugar completely from your diet.
http://www.wellness.com/blog/13276726/how-moderation-sets-us-up-for-failure/jj-virgin
I enjoy broclli and vegables
Posted by Gelenda Pace
http://www.wellness.com/blog/13276726/how-moderation-sets-us-up-for-failure/jj-virgin
Nice to know what we can't have and can't do, how about expanding into specific foods and amounts we should be eating based on maintaining ideal body weight ( which, by the way, is another tired old cliche )?
Posted by Steve Clough
http://www.wellness.com/blog/13276726/how-moderation-sets-us-up-for-failure/jj-virgin
Hi nice article.I didnt see fruit mentioned.Sorry,but I cant go without fruit.Apples,watermelon,mangoes,tangerines.Fruit is my weakness.
Posted by shawna
http://www.wellness.com/blog/13276726/how-moderation-sets-us-up-for-failure/jj-virgin
I am proof that everything in this article is TRUE. I am finally at the age of 58 free from being uncontrollable sugar/starch cravings for the first time in my life. I hope to have my digestive system healthy enough some day to have those polite tastes of a dessert or dairy product.Right now, one bite and I'm back to being an out-of-control addict. I will choose the calm and clear mind and anxiety free body over moderation any day! Thank you for a smart and progressive mind. BTW there are plenty of famous medical doctors saying similar things; Mercola, Amen, Perlmutter,
Posted by BK
http://www.wellness.com/blog/13276726/how-moderation-sets-us-up-for-failure/jj-virgin
I cannot believe this article or any other of JJ Virgin's books have been published! What are her credentials, education, training??? This way of thinking along with all the other fads Virgin writes about is what causes individuals to fail. Teach portion sizing, moderation, and other techniques for weight loss / weight management....not food restriction or avoidance which can lead to eating disorders among other psychological disorders. In order for an individual to lose 7lbs in 7 days, they would have to burn or restrict 24,500 calories...this is not medically recommended or safe. The 7lbs is nothing but water weight with 1-2lbs of actual mass loss. Virgin may have healthy recipes to help with calorie control, but please, if you value your health, disregard anything else this person has to offer. - Registered Dietitian, TX
Posted by Dawn, MS, RDN, LD
http://www.wellness.com/blog/13276726/how-moderation-sets-us-up-for-failure/jj-virgin
I have to agree 100% with the author here. Take it from someone who lost over 90 lbs (finally!!) following almost the same guidelines (only difference being that I do eat organic eggs, peanuts and minimal corn, but definitely only organic. GMOs are rampant in all our processed foods and incredibly hard on our bodies, along with the countless chemicals we spray on them.)
While I most certainly did NOT before, I now have a wonderful relationship with food, and feel very grateful for what I'm eating because of how it makes my body *feel*. I DON'T miss the foods to which I said goodbye... I don't even miss spending less $ on them because that only translated to exorbitant medical costs!! And to the pain of feeling uncomfortable in my own body.
Now, I have amazing energy, I've been able to reverse my diabetes and scary high blood pressure (I'm only 38 yrs old, 5'6", and weighed 220+ lbs with uncontrollable hypertension in the 200s/100s for several years, almost died several times... and now I weigh 125) and I'm able to do 1-2 hours of yoga & meditation every day. I wish with all my heart that I could show you how sick & heavy I was, and how drastic of an improvement that following these guidelines has made in my and some of my family members' lives. My sweet mom just missed this bandwagon and died of a massive coronary this last October. She was young and beautiful at 62, but about 90 lbs overweight and working desperately to get healthy again. Wonder how much would be different if she and I had had this information several years ago...
It is my prayer that you might embrace the hope & possibility this article has to offer you. I believe that getting angry at the messenger is a sign that one is - deep down in the subterrain of the mind - afraid of true, lasting change. Whether that change is for better or for worse.
Your ego is just doing its job, but you can thank it for that, then give it an extended, paid vacation ;) and try something new! ...Try something an expert with tons of experience and education has offered you. It's a gift; open it up and enjoy it. <3>
My sincerest thanks to the author for putting into credentialed, credible words what I've had to learn on my own as a novice, and through much trial and error.
Namaste and wellness to all on this thread <3>
Posted by Eden Wakefield-Hopper
While I most certainly did NOT before, I now have a wonderful relationship with food, and feel very grateful for what I'm eating because of how it makes my body *feel*. I DON'T miss the foods to which I said goodbye... I don't even miss spending less $ on them because that only translated to exorbitant medical costs!! And to the pain of feeling uncomfortable in my own body.
Now, I have amazing energy, I've been able to reverse my diabetes and scary high blood pressure (I'm only 38 yrs old, 5'6", and weighed 220+ lbs with uncontrollable hypertension in the 200s/100s for several years, almost died several times... and now I weigh 125) and I'm able to do 1-2 hours of yoga & meditation every day. I wish with all my heart that I could show you how sick & heavy I was, and how drastic of an improvement that following these guidelines has made in my and some of my family members' lives. My sweet mom just missed this bandwagon and died of a massive coronary this last October. She was young and beautiful at 62, but about 90 lbs overweight and working desperately to get healthy again. Wonder how much would be different if she and I had had this information several years ago...
It is my prayer that you might embrace the hope & possibility this article has to offer you. I believe that getting angry at the messenger is a sign that one is - deep down in the subterrain of the mind - afraid of true, lasting change. Whether that change is for better or for worse.
Your ego is just doing its job, but you can thank it for that, then give it an extended, paid vacation ;) and try something new! ...Try something an expert with tons of experience and education has offered you. It's a gift; open it up and enjoy it. <3>
My sincerest thanks to the author for putting into credentialed, credible words what I've had to learn on my own as a novice, and through much trial and error.
Namaste and wellness to all on this thread <3>
http://www.wellness.com/blog/13276726/how-moderation-sets-us-up-for-failure/jj-virgin
I agree with JJ. I have been trying to lose the 13 lbs I've gained since October- when i quit smoking. Nothing is working. Why you ask? Because after a week of calorie counting I think oh this wont hurt just a little bite. Then there it goes my whole diet plan flying out the window. And I'm not talking about cake and cookies. It's all those things that are good for you but just eating too much of it.
Posted by Vanessa
http://www.wellness.com/blog/13276726/how-moderation-sets-us-up-for-failure/jj-virgin
I can't believe wellness.com would even post an article like this. You might as well have titled it "Let's all get Orthorexia" This is the kind of thinking that gets my clients in trouble and creates eating disorders. I will no longer recommend this site to my clients.
Posted by Becky Crowther
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