Healthy Eating with the 2B Mindset
I have always struggled with my diet. Firstly, I’m a people person, and I’ve always enjoyed the social component of eating and drinking with others. Generally speaking, social foods aren’t always the healthiest. Secondly, while I like cooking, I have so many other interests and pursuits, they tend to crowd out cooking, especially when it’s easy to buy convenience foods that I can take and eat on the run. Even before I had to be responsible for a child, entertaining her and carting her off to one activity or another, I was an eat-while-on-the-go personality. Convenience foods are also typically not super healthy.
Well, I’m getting older, and my poor eating habits started catching up with me. I reached a point where I was constantly uncomfortable. I felt like I was struggling to breathe. I felt all the points where my clothing was touching my body. I almost started feeling claustrophobic, like my body was expanding to fill up all of the space in a room, and I needed more space. As a result of this constant discomfort, I was finding myself irritable and snappish. I recognized that my physiological needs were suffering.
I signed up for Nutrisystem because I’ve spoken to a couple of people who had success with it, and their strategy is sensible. (I want nothing to do with fad diets. Carbohydrates? They give you energy. Please don’t cut them out of your diet. Fats? They can be healthy and give you important nutrients, as well.) I spent a couple of months on Nutrisystem, and for educational purposes, I don’t regret that time. I still use some of their charts for categorizing foods and putting together meals.
However, the food Nutrisystem sends are the supplemental foods. They recommend your meals be largely comprised of vegetables, and they don’t really supply those. I went into the Nutrisystem plan thinking I wouldn’t have to cook anything, but I still had to prepare my vegetables for every meal. The supplemental foods are easy to buy and prepare. Pre-baked rotisserie chicken, yogurt or cottage cheese, heat-and-serve wild rice, whole wheat sandwich bread, etc. If Nutrisystem can’t take care of the vegetables, it’s useless to me.
While I was on Nutrisystem, I happened to pick up Ilana Muhlstein’s book You Can Drop It! How I Dropped 100 Pounds Enjoying Carbs, Cocktails, and Chocolate and You Can Too. I had received this book as part of a Beachbody promotion that also included access to a library of videos, part of their 2B Mindset nutrition program. What I realized while reading Muhlstein’s book was that her overall strategy aligns closely with Nutrisystem’s. They have the same recommendations for what foods to fill your plates with and which to avoid, the same suggestions for plating your food for each meal with an emphasis on vegetables and avoiding carbs in the evening, the same exhortation to drink lots of water. But Muhlstein’s secret sauce is the mindset portion to get you thinking about your diet as a long-term need for a healthy approach.
I’ve actually been on this journey of habit-formation for a couple of years now. I’m constantly making changes to my diet, trying new things on, seeing what works for me and what doesn’t. Time is always of the essence, but my health is of paramount importance, so I’m continually working on fitting meal prep time into my schedule. What I have learned while I’ve been on this journey is just how important vegetables are to me feeling comfortable in my own skin, and I am getting better at prioritizing them on busy days and while I travel.
What is the 2B Mindset?
The 2B Mindset is more than just a diet; it's a comprehensive program that focuses on behavior change and habit formation. It emphasizes mindful eating, prioritizing nutrient-dense foods, and managing portions without strict calorie counting. The program encourages you to fill up on vegetables, lean protein, and fiber-rich carbohydrates while staying hydrated throughout the day.
Pros:
No Food Restrictions: Unlike many diets, the 2B Mindset doesn't label foods as "good" or "bad." It allows for flexibility and teaches you how to incorporate all foods into a healthy eating pattern.
Focus on Habits: The program emphasizes building sustainable habits rather than relying on quick fixes. This approach can lead to long-term success and a healthier relationship with food.
Mindful Eating: The 2B Mindset encourages mindful eating practices, such as paying attention to hunger and fullness cues, which can help prevent overeating and promote a deeper connection with food.
Hydration Emphasis: Staying hydrated is crucial for overall health and weight management, and the program puts a strong emphasis on drinking plenty of water throughout the day.
Created by a Registered Dietitian: The 2B Mindset was developed by a registered dietitian (Muhlstein), ensuring that the program's principles are based on sound nutritional science.
Cons:
Emphasis on Weight Loss: While the program promotes a healthy lifestyle, it still heavily emphasizes weight loss as the primary goal. This focus may not be suitable for everyone, especially those who are struggling with disordered eating patterns.
Limited Scientific Evidence: While the program's principles align with general healthy eating guidelines, there is limited scientific evidence specifically supporting the 2B Mindset's effectiveness for long-term weight loss maintenance.
Potential for Oversimplification: Some critics argue that the program oversimplifies the complexities of weight management and may not address the underlying factors that contribute to individual weight struggles.
My Verdict:
I love that the 2B Mindset focuses on sustainable habits and developing a positive relationship with food. Muhlstein’s no-nonsense, practical advice was just my cup of tea. I think her system could be a great fit for individuals who are looking for flexibility and a non-judgmental approach to weight management. However, it's important to remember that weight loss isn't the only indicator of health, and while I love her pragmatism, I could see it potentially rubbing others the wrong way.