Fad Diets

With warmer weather just around the corner, you may be thinking about trying to drop a few pounds. But before you pick your diet, here are a few things to consider about “fad diets.” A fad diet is a popular diet that usually promises big results with small effort, such as a 15 pound weight loss in just 3 weeks

What’s wrong with a diet that sheds pounds so fast? Well, for one thing, fad diets are usually so restrictive in what you can and can’t eat that they’re not sustainable—in other words, when you get tired of counting calories and avoiding your favorite foods, you’ll quit, and the pounds will come right back on. Here are some other common problems with fad diets:

* Rapid weight loss usually means water weight was lost. On a low carb diet, when your body burns off your carb stores, the water that is stored with the carbs is also lost, not fat. This means your body becomes chronically dehydrated! What a headache. Diuretics, such as energy drinks with a lot of caffeine, can also make you lose a lot of water weight.
* Fad diets often limit certain foods or food groups, which means you don’t get enough of the nutrients that are in those foods. For example, carbs are necessary to fuel your brain, give you the energy to exercise, and to preserve your lean body muscle (muscle). Beware of these diets, and instead eat a variety of foods and colors, including plenty of fruits, veggies, whole grains, low-fat dairy, and low-fat meats! See www.mypyramid.gov for more about variety.
* Fad diets often require special pills, drinks, products, or powders. It’s all about the money! Some dietary herbs and supplements may actually be harmful. Check out the current research about a supplement first, at the National Center for Complementary and Alternative Medicine’s website, http://nccam.nih.gov/health/supplements/wiseuse.htm.
* Some fad diets have you skipping meals or replacing them with specific foods or products. Again, think long-term—are you going to get tired of eating the same bar twice a day for the next six months? That takes the pleasure and enjoyment out of eating. And enjoying eating is a big part of life! So whatever diet changes you choose, make sure they fit with a normal and healthy eating plan that includes your favorite foods.

When you see a fad diet with these problems, don’t be swayed. Instead, think long-term. Try this for long-term weight loss and maintenance:

o Fewer calories in, more calories out. This means eat fewer or smaller amounts of foods that are high in calories and low in other nutrients (like chips, soda, candy), and instead fill up on foods that are lower in calories and higher in nutrients (like fruits, vegetables, whole grains, low-fat dairy, and low-fat meats and beans). Choose a variety of foods to get all the nutrients your body needs, and to give you energy for the second part: Exercise.
o Exercise. It’s a proven method of losing weight. Whatever you pick, make sure it’s realistic for your schedule and preferences, so that you stick with it. And make sure that it burns calories and gets your heart and lungs in shape. Every little bit counts, so take the stairs! (Check with a doctor before starting any new exercise program.) To make a step-by-step plan for how much you should eat and how much you should exercise to lose weight at a steady, healthy pace, check out: http://www.mypyramid.gov/STEPS/stepstoahealthierweight.html.
o Eat at least three meals a day, including breakfast, to get your metabolism going.
o Aim for slow and steady, about a 1-2 pound loss per week. More than this can be unhealthy.

Remember that losing weight shouldn’t ruin your life or make you miserable (like some fad diets can). If you really want to keep the pounds off for good, then your plan should be realistic and sustainable—a plan for a healthier life!

~Be Healthy