Weight Loss Guru


Fad Diets

     We all know about fad diets and their promise of bringing some instant weight loss. You should always visit a doctor before starting any diet or exercise program. Fad diets are far from the ideal diet and they aren't balanced. The best way to lose any weight is with a careful well balanced diet.

     Nutrition experts recommend adopting healthy eating habits permanently, rather than impatiently pursuing crash diets in hopes of losing unwanted pounds in a few days.

Why be wary of quick Weight Loss Diets?

* They feature many misleading weight-loss claims. Many of these diets -- like the Cabbage Soup Diet -- can undermine your health, cause physical discomfort (abdominal discomfort and flatulence [gas] ) and lead to disappointment when you regain weight soon after you lose it.

* Quick-weight-loss diets usually overemphasize one particular food or type of food. They violate the first principle of good nutrition: Eat a balanced diet that includes a variety of foods. If you are able to stay on such a diet for more than a few weeks, you may develop nutritional deficiencies, because no one type of food has all the nutrients you need for good health. The Cabbage Soup Diet mentioned above is an example. This so-called fat-burning soup is eaten mostly with fruits and vegetables. The diet supposedly helps heart patients lose 10-17 pounds in seven days before surgery.

* There are no "superfoods." That's why you should eat moderate amounts from all food groups, not large amounts of a few special foods.

* These diets also violate a second important principle of good nutrition: Eating should be enjoyable. These diets are so monotonous and boring that it's almost impossible to stay on them for long periods.

* These diets can result in fatalities!! A special problem was seen with a liquid protein diet that became popular several years ago. It used digested collagen with little or no essential substances added. In 1977 this diet was blamed for at least 60 deaths.

* Many of these diets falsely say they are endorsed by or authored by health associations. The public should know that health associations, such as the real American Heart Association eating plan gives recommended servings per day of various food categories, not of specific foods. These credible eating plans for those who want to maintain their weight emphasizes reducing saturated fats and trans fats and advises adequate amounts of total fat to reach a caloric level balanced with energy output or activity. For weight management or weight loss, we recommend no more than 30 percent of calories from fat. These eating plans recommend a variety of foods, including five or more servings of fruits and vegetables every day. They also recommend moderation in sodium intake and adequate amounts of whole grains and low-fat dairy products. Any diet that gives specific menus or suggests that it be followed for a set time period isn't from one of these credible organizations. These eating plans have been carefully researched and is intended for a lifetime of use.

* Unlike an incomplete liquid protein diet or other fad diets, a good diet can be eaten for years to maintain desirable body weight and good health. Fad diets fail to provide ways to keep weight off.

* Some major medical centers prescribe extremely low-calorie, high-protein diets for selected patients, however these need to be carefully monitored by physicians.

* Most of the "evidence" for fad diets is based on anecdotal findings, theories and testimonials of short term results.

* Many don't encourage physical activity -- for example, walking 30 minutes most or all days of the week. This helps you maintain weight loss over a long time. Physical inactivity is a major risk factor for heart disease. It increases the risk of stroke, too.

* Because quick-weight-loss diets require drastic changes in eating patterns, you can't stay on them for long. People on such diets don't learn anything about permanently changing their eating patterns.

* In addition, many fad diets are based on "food folklore," some dating back to the early 19th century. Diets high in protein, for example, are also usually higher in fat. They have not been documented to be safe in the long term. Ideas about "fat-burning foods" and "food combining" are also classified by the American Heart Association as unsubstantiated myths.

* The most prominent elements of fad diets are those of ritual and sacrifice. These diets offer quick and painless weight loss while allowing consumption of favorite or tasty foods, but place severe restrictions on certain other foods or food categories.

" Fad diets often work in the short term because they are low-kilojoule diets in disguise; that is, energy intake as a result of the diet is lower than the person's requirements

The Bottom Line:
     Despite what quick-weight-loss diet books may say, the only sensible way to lose weight and maintain a healthy weight permanently is to eat less and balance food intake with physical activity.

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