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How to Eat for a Healthy Lifestyle
Facts about Fad Diets
Wouldn't it be great if there was a magic pill for shedding those hard to lose pounds? Or a diet where you could eat all the chocolate that you desired and still fit into your jeans? Unfortunately, there is no quick-fix for losing excess weight and then maintaining weight-loss. Instead, this goal requires dedication to long-term lifestyle changes. While most people realize that losing weight and maintaining weight-loss is a difficult task, fads diet that guarantee fast weight-loss and improved health can be tempting to try. It's true that some individuals may have some weight-loss success on a fad diet; but usually it is simply because they are restricting calories. And the majority of these fad diets are not nutritionally-balanced, are difficult to follow, and aren't feasible as life-long eating plans. Any weight-loss success from a fad diet is often quickly met with failure, after the diet is stopped and old eating habits resume.
Fast diets often make outrageous and unreasonable weight loss claims, but many gain credibility by making reference to scientific facts and figures. These slightly more "reasonable" diet plans mix fact with fiction, making it difficult to figure out what's right and what's wrong. So before you think about trying a new diet, it's important to first examine the facts, and talk to your doctor and/or a registered dietitian before jumping on the "new diet bandwagon."
The American Dietetic Association has identified ten red flags that signal bad nutrition advice. Look for these things when you consider a diet plan.
The American Dietetic Association has identified ten red flags that signal bad nutrition advice. Look for these things when you consider a diet plan.
Atkins Diet®
THE CLAIM High carbohydrate diets contribute to fat, and limiting carbohydrates allows the body to burn fats.
Tend to believe that sugar (from carbohydrates) not fat contributes heart disease
WHAT YOU EAT The latest Atkins diet consists of 4 phases, and carbohydrate restriction varies depending on the phase. During most phases, however fat and protein foods are consumed in larger quantities than carbohydrate containing foods
POSITIVES Limiting simple carbohydrates (such as white flour, white rice, high-fructose corn syrup) may be beneficial as these products are usually lower in fiber and many vitamins & minerals than complex carbohydrates (or whole grain products). Too many simple carbohydrates in the diet may also contribute to high triglycerides
NEGATIVES The substitution of high-fat, high-protein animal foods for carbohydrates during the induction phase adds a lot of saturated fat to the diet, increasing risk for high cholesterol.
Diet may be low in calcium, and fiber especially during the 'induction phase'
Scientific evidence does not support claims that high carbohydrate diets contribute to heart disease, however studies have indicated that high-fat diets do contribute to the worsening of heart disease.
Long-term adherence to a low-carbohydrate diet my increase the risk of kidney stones and reduce the body's ability to absorb calcium
The Zone Diet®
THE CLAIM To be in the 'zone' you need to consume carbohydrates, protein and fat in a 40:30:30 ratio. This ratio keeps insulin levels in the correct zone
WHAT YOU EAT Emphasis on fruits, vegetables and low fat-protein sources and lots of water
Recommends monounsaturated opposed to saturated fats
POSITIVES Recommends lean/low-fat protein sources and includes a reasonable amount of fruits and vegetables
Includes 'healthy' fats such as those from canola or olive oil.
Recommends water, which is beneficial in order to stay adequately hydrated
NEGATIVES Diet may be low in whole grain and calcium foods
No scientific data supporting eating certain food combinations eaten at one time
Typical diet contains 1,000 calories, so it may be difficult to meet vitamin
South Beach Diet®
THE CLAIM Emphasis on 'good' carbohydrates and good fats. Switching to the 'good' carbs will help cure cravings and assist with weight loss.
WHAT YOU EAT Seafood, lean meats, low-fat cheese, most vegetables, most fruits, nuts, and healthy oils are included
Recommends avoiding fatty meats, full-fat cheese, juice, potatoes, refined grains and certain fruits and vegetables
POSITIVES Evidence indicates that 'healthy' oils and fats are beneficial
Mostly balanced. Encourages many healthy choices such as lean meat, low-fat cheeses, vegetables and fruits
NEGATIVES Restricts some vegetables and fruits that aren't 'bad' for you and provide many important vitamins and minerals such as carrots, bananas, pineapple and watermelon
Eat More, Weigh Less (Dr. Dean Ornish)®
THE CLAIM Low-fat, plant-based diet. Key message is that decreasing fat is the key to weight loss
WHAT YOU EAT Emphasis on fruits, vegetables, whole grains, beans and soy products.
Recommends decreasing consumption of meat, seafood, poultry, oils, nuts, butter, dairy (except non-fat), sweets and alcohol
POSITIVES Many healthy foods are recommended and some scientific evidence reveals that this diet is effective when combined with exercise and stress reduction
NEGATIVES Difficult for many people to follow a low-fat vegetarian diet
Restricts seafood, turkey, chicken, oils, nuts and fat-free dairy, unnecessarily.
Eat Right 4 Your Type®
THE CLAIM Diet should be based on your specific blood type because the author claims that there is a relationship between digestion and a person's blood type.
WHAT YOU EAT Diet changes depending on blood type, however premise is that there are certain foods that are 'good' for your blood type and foods to 'avoid'
POSITIVES Diet is not necessarily harmful, however not scientifically founded and makes fairly outrageous claims.
NEGATIVES Not scientifically founded and makes many false claims.
Dr. Phil's The Ultimate Weight Solution®
THE CLAIM"Tough-love" approach to weight-loss that includes creating a 'no-fail' environment, and 'right thinking'.
WHAT YOU EAT Seafood, poultry, meat, low-fat dairy, whole grains, most vegetables, fruits and limited oils.
POSITIVES Well-balanced diet where healthy foods are encouraged.
Limits fried foods, sweets, fatty meats and refined grain products.
NEGATIVES The book does not provide recipes or serving size recommendations. There is a cookbook that you can buy with all the recipes recommended.
The supplement products are not 'wonder' products that will help control your weight as the labels claim.
Slim Fast®
THE CLAIM Drink slim fast shake for breakfast and lunch and eat a sensible dinner and exercise in order to lose weight.
WHAT YOU EAT Slim fast drink for breakfast and lunch and then a sensible dinner. Snacks are sometimes included which includes a piece of fruit or slim-fast bar.
POSITIVES There are none
NEGATIVES Limited choice diets are often difficult to follow and maintain over a period of time and are certainly not a life-long way of eating.
Dieters may get tired of drinking slim-fast shakes and having the same eating patterns everyday.
Weight Watchers®
THE CLAIM Using points helps participants keep track of what they are eating and easily cut calories to lose weight.
WHAT YOU EAT Balanced diet that recommends eating foods from the five food groups on the USDA food guide pyramid
Exercise is often encouraged as part of the weight-loss plan
No food is necessarily restricted, it just counts as more points than other foods
POSITIVES Sensible advice that promotes eating primarily healthy foods.
Provides participants the opportunity to be in a group setting, which helps motivate some individuals
NEGATIVES Attending group sessions may be a time constraint for some, however group sessions are not mandatory.
New USDA Food Guide Pyramid
THE CLAIM Suggests eating foods from the five food groups, and including physical activity as part of a healthy lifestyle. Website provides specific information regarding serving sizes for each food group, and recommended daily calorie amounts.
WHAT YOU EAT Emphasis on fruits, vegetables, whole grains, and fat-free and low-fat milk products.
Healthy fats/oils should be used instead of saturated fats
Lean meats and protein products are also included.
Balanced diet where no food is 'good' or 'bad' Recommends physical activity in conjunction with a healthy diet
POSITIVES For those with internet access provides a variety of information for the individual based on age, gender, and physical activity level
NEGATIVES Difficult to obtain all the specific information without internet access |
