Weight management, better health, more energy, a nutritional reset after living off of queso and margaritas during your last vacation: There are many good reasons to eat a healthier diet. There are also a lot of different ways to get started.<\/p>\n
Scroll through your social media feed and you\u2019ll likely see influencers swearing by the Whole30 challenge<\/a> (no added sugar, alcohol, grains, legumes or dairy for a month), committing to Prolon\u2019s intense five-day fasting mimicking diet<\/a> or trying to get through 10 days of clean eating<\/a>. Maybe you\u2019re tempted to try the 90-30-50 method<\/a> (90 grams of protein, 30 grams of fiber and 50 grams of healthy fats) you saw a dietitian post on TikTok, or think challenging yourself to eat 30 plant-based foods a week<\/a> just might be the magic bullet that gets you eating better for good.<\/p>\n Does it work? Can a short-lived health kick change the way you eat in the long term and help you build sustainable habits? Or can jumping on the bandwagon \u2014 and potentially not seeing the same results others tout \u2014 backfire? Here\u2019s what experts say.<\/p>\n Why nutrition challenges can be beneficial\u2026<\/strong><\/p>\n Want to eat better but need some extra motivation? Dietitian Julia Long tells Yahoo Life that nutrition challenges can be \u201ca great way to encourage people to focus on healthy habits in a structured and engaging way.\u201d Since there are rules for what you should or shouldn\u2019t eat, you have clear guidance that can take the guesswork out of eating healthier.<\/p>\n One of the perks of a nutrition challenge, dietitian Adam Ross<\/a> tells Yahoo Life, is that it can provide \u201ceducation\u201d about what you\u2019re eating. Depending on what challenge you’re trying, you can learn more about what foods are part of a healthy diet and how your body responds to them. Maybe you discover that eating a protein-packed snack<\/a> \u2014 instead of hitting up the office vending machine for potato chips \u2014 helps you avoid the afternoon slump, or that a bowl of blueberries<\/a> is more satisfying than a candy bar when you need a sweet treat.<\/p>\n Ross also notes that the community aspect of some challenges can help you stay accountable and motivated. Whole30, for example, has support groups for those who want to share recipes, get advice or see how others are handling their nutritional overhauls. Those community members can also help rally you to stick to your nutritional plan when you\u2019re craving french fries or need a little extra encouragement.<\/p>\n And if you see your challenge through, Long says you can expect to have \u201ca sense of accomplishment.\u201d<\/p>\n But you should also proceed with caution<\/strong><\/p>\n Not all nutrition challenges are created equal. Long says that some can be harmful \u201cif they promote rigid thinking, unnecessary food restrictions or stress around eating.\u201d Whether it\u2019s a good idea to jump into a challenge in the first place depends on a person\u2019s mindset and their relationship with food; someone who has struggled with an eating disorder<\/a> in the past, for example, is not a good candidate for a plan that promotes restriction.<\/p>\n Long adds that we also should consider \u201chow sustainable\u201d the challenge is for the long term. Ross agrees, noting that if the challenge is overly restrictive and focused \u201csolely on removing [entire] food groups, consuming only shakes and bars provided by the company or following a very low-calorie diet, it should definitely raise some red flags.\u201d<\/p>\n That\u2019s because a nutrition challenge should be a jumping-off point for eating better overall \u2014 not something you do before going back to eating a low-quality diet the rest of the year. It\u2019s key for nutrition challenges to at least have elements that you can take with you for the rest of your life, Long explains, even if you don\u2019t strictly follow them every single day. (For example, you might reintroduce certain foods after a challenge ends, but ideally, you will, for the most, part leave with a better understanding of how nutritious meals can benefit you and be inspired to keep that up.)<\/p>\n \u201cNutrition challenges such as eating a vegetable with every meal, drinking more water or eating more colorful foods can introduce someone to a nutrition habit,\u201d Long says. She explains that people will often \u201cnotice improvements in how they feel and function\u201d when they engage in these types of health-forward challenges and stick with those learnings.<\/p>\n \u201cThe key is to ensure that the challenge is flexible, realistic and focused on overall well-being rather than strict rules,\u201d Long says.<\/p>\n What are some sustainable challenges you can do?<\/strong><\/p>\n If you\u2019re eager to try a challenge, consider something that you\u2019ll be able to continue after the window on the challenge closes. For a month, try:<\/p>\n Making time for mindful eating: <\/strong>Do you often eat in front of the TV or have lunch while writing emails at your desk? For a month, focus on mindful eating<\/a> with no distractions. You\u2019ll eat slower, which improves digestion, and may even eat less because you\u2019re able to properly assess your hunger cues.<\/p>\n<\/li>\n Balancing your plate: <\/strong>Long\u2019s preferred nutrition challenge? Keeping things balanced: Build at least one meal a day with \u201cprotein, fiber-rich carbs, vegetables and healthy fats,\u201d she says. That could look like a piece of salmon served with quinoa, chopped zucchini and some olive-oil-based dressing. \u201cThis would help improve energy levels, digestion and overall nutrition without feeling restrictive,\u201d she says.<\/p>\n<\/li>\n Cooking at home: <\/strong>Take-out and restaurant meals can be expensive<\/a> \u2014 not to mention full of sodium and hidden calories. For a month, skip the delivery apps and eat at home, paying attention to the ingredients you\u2019re using. Meal prepping<\/a> once a week can also help you avoid last-minute temptations when you\u2019re too tired, hungry or time-strapped to cook.<\/p>\n<\/li>\n<\/ul>\n\n\n\n