6 Ways I Approach a Diet Differently as a Doctor (And Why It Matters)

When it comes to diets, we’ve all heard the same promises: lose weight fast, drop a dress size in a week, or eliminate cravings overnight. But let’s be honest—how often do those diets actually work long-term? As a doctor who has worked with countless patients (and struggled with my own cravings—yes, chocolate is my vice!), I’ve learned that sustainable, meaningful health changes require a completely different approach. So, let me share the six ways I approach dieting differently—and why these make all the difference.

1. It’s About Health First, Not Just Weight

Most diets focus on one thing: making the scales go down. And while losing weight can absolutely be part of the picture, it’s far from the whole story. Here’s the thing: I’ve seen patients who looked "healthy" on the outside but were struggling with energy crashes, blood sugar spikes, or even prediabetes. Weight loss isn’t the ultimate goal—it’s about improving your overall health and feeling your best.

For example, eating in a way that balances your blood sugar does so much more than help you lose a few pounds. It can give you steady energy throughout the day, reduce cravings, and even lower your risk of chronic conditions like type 2 diabetes. When you feel good from the inside out, sticking to healthier habits becomes so much easier. And hey, if weight loss comes along for the ride, that’s just a bonus.

2. Extreme Calorie Restriction Can Harm Your Metabolism

Here’s something most diets don’t tell you: when you drastically cut calories or yo-yo diet, you’re not just making it harder to lose weight—you might be harming your metabolism. Restrictive diets send mixed messages to your brain, triggering evolutionary systems designed to protect you from famine. Your body thinks, “Food is scarce! Better hold on to every calorie!”

This means your metabolism slows down, making it harder to burn fat, even when you’re eating less. It also creates a cycle where losing weight becomes increasingly difficult and frustrating. Worse, these systems can make you crave high-calorie foods as your brain tries to "protect" you from starvation.

That’s why I focus on eating habits that support your metabolism rather than fight against it. Fueling your body consistently and adequately tells your brain, “We’re safe; no need to panic.” This approach not only makes weight loss easier but also helps you feel more energetic and less at war with your cravings.

3. I Dig Into the Root Causes of Habits

Let’s talk about why most diets fail: they focus on what you eat without ever addressing why you eat that way in the first place. And trust me, I get it—food isn’t just fuel; it’s comfort, celebration, and sometimes a plaster for a stressful day.

As a doctor, I’m all about digging into those deeper layers. Are you reaching for sweets when you’re stressed because your cortisol levels are through the roof? Do late-night snacks sneak in because you’re overtired and your body is begging for quick energy? By identifying these root causes, we can create solutions that actually fit your life. Instead of just saying, "Stop snacking at night," we’ll figure out how to address the stress or fatigue that’s driving it in the first place.

When we tackle the why behind your habits, change becomes less about willpower and more about finding what works for you.

4. I’m All About Science, Not Trends

Let’s be real: the diet world is full of fads. From celery juice cleanses to keto-this and carnivore-that, there’s always a shiny new thing promising to be the magic solution. But here’s the deal—as a doctor, I’m not about to recommend anything that isn’t backed by solid evidence.

Science tells us what actually works: eating nutrient-dense foods, balancing your macronutrients, and building habits you can stick to for the long haul. This means skipping extreme diets that cut out entire food groups or make you feel like you’re constantly starving. Instead, I focus on approaches that are both effective and sustainable—because if you can’t see yourself eating this way a year from now, it’s not the right plan.

Also, fun fact: science evolves. That’s why I’m always learning and adjusting my approach based on the latest research. No fads here, just tried-and-true strategies that work.

5. I Believe in Sustainability Over Perfection

Here’s the thing: perfection is a myth. Life happens. There will always be birthday cake, holiday feasts, and random Tuesday nights when pizza feels like the only answer. And that’s okay! The key isn’t about being perfect—it’s about being consistent.

As a doctor, I’ve seen how all-or-nothing thinking can derail even the most motivated people. You skip one workout or eat one "off-plan" meal, and suddenly it feels like you’ve failed. That’s why I emphasize sustainability. Instead of cutting out entire food groups or creating a plan that feels rigid, we focus on small, manageable changes that fit your real life.

For example, love pasta? Me too. Instead of banning it, let’s experiment with portion sizes or pair it with a big salad to balance things out. Craving chocolate? Have it—but maybe after a meal so it doesn’t trigger a blood sugar rollercoaster. It’s about finding a rhythm that works for you, not against you.

6. Mindset Is Everything

If there’s one thing I’ve learned, it’s this: your mindset can make or break your health journey. You can have the perfect meal plan, but if you’re approaching it with guilt, fear, or self-doubt, it’s going to feel like a struggle. That’s why I focus so much on the mental side of health.

A big part of this is shifting how we think about "failure." Ate something "off-plan"? That’s not failure—it’s feedback. Skipped a workout? That’s okay—what can we learn from that? Every choice is an opportunity to learn and grow. When you approach your diet with curiosity instead of judgment, it becomes so much easier to stay on track.

Another big mindset shift is focusing on progress, not perfection. Maybe this week you drank more water than usual, or you managed to fit in an extra walk. Celebrate those wins, no matter how small they seem. Over time, those little victories add up to big changes.

Why I'm Passionate About This

Diets shouldn’t feel like punishment. They should feel like self-care—a way to nourish your body, support your health, and create a lifestyle you genuinely enjoy. By focusing on health over weight, addressing root causes, relying on science, emphasizing sustainability, and cultivating a positive mindset, you’re setting yourself up for success that lasts far beyond the scale.

This approach isn’t about quick fixes or short-term wins. It’s about creating a life where you feel strong, energized, and in control of your health. And honestly, isn’t that what we’re all looking for?

Ready to take a different approach to dieting? Let’s make it about more than just what you eat—let’s make it about the amazing life you’re building.

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