Tag Archives: Fad Diets

Why Diets Don’t Work

I know spring is here and summer is around the corner and you want to wear that special outfit, but let’s be real diets don’t work! You know the reason why diets don’t work? It’s because they are not sustainable or realistic. Fad diets are designed for quick weight loss, due to water loss and muscle loss not fat loss. More importantly they are designed to fail long term.

If losing body fat is your goal, focus on building a healthy relationship with food and working out smarter instead.

Here is a simple but straightforward visual of why diets don’t work.

diet-cycle

the_diet_cycle_201011

A Bulletproof Fad Diet – America’s Obsession With Thinness

Fad Diets

In America there is an obvious obsession with thinness.  The media plays a large role in people’s opinion of what a perfect body looks like. Portrayals of models, celebrities, and athletes with “perfect” bodies are everywhere you turn, i.e. magazines, T.V. and the internet thus causing many teens, women and men to become obsessed with being thin and dieting and more importantly developing body weight and image issues.

Fad diet companies make big money by developing products that screw–up your metabolism (yo-yo dieting) so that you have to keep buying their products.  Whether it is eating pureed baby food or adding a couple tablespoons of unsalted, grass-fed butter and a coconut-palm oil blend to your coffee, fad diets are no substitute for healthy lifestyle changes.

Five ways to spot a fad diet:

The diet is based on drastically cutting back calories. Starvation-type diets that require the body to restrict calories often promise quick results that are impossible to maintain consequently you gain the weight back plus more!

The diet is based on taking special pills, powders, or herbs. These are usually just gimmicks — and the only thing you are losing is your money.

The diet tells you to eat or drink only specific foods or liquids in certain combinations. There is no reliable scientific proof that combining certain foods or liquids works and I would be very cautious of claims until you know that there is actual scientific evidence backing any such claim.

The diet makes you completely cut out fat, sugar, or carbs. Depriving our bodies of needed food groups is a bad idea, period!

The diet requires you to skip meals or replace meals with special drinks or food bars. As with diets that ban certain food groups, skipping or substituting meals can mean you don’t get the nutrition needed to function normally.

Everybody is different there is no perfect body! Eat real food, be physical activity and don’t play the dieting game anymore.

Fad Diets

 

 

Nutrition Quiz: Common Food and Nutrition Myths

When it comes to food and nutrition, do you know fact from fiction? Take this quiz and see.

1. If you eat after 8 pm you will gain weight.  True or False

2. Eating carbohydrates will make you fat.  True or False

3. Eating fat will make you fat.  True or False

4. Butter and margarine have about the same number of calories.  True or False

5. Olive oil contains less fat than other cooking oils.  True or False

6. Fresh fruits and vegetables are more nutritious than frozen. True or False

7. Which of these best describes when you should stop eating during a meal?

  • While you are still hungry
  • When you are satisfied
  • When your plate is empty
  • When you need to unbuckle your belt

8. Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and 
help you lose weight.  True or False

9. Snacking is not good for you and should be avoided if you want to lose weight. True or False

10. Skipping meals can help with weight loss.  True or False.

 

Let’s see how you did!

1. If you eat after 8 pm you will gain weight.

False. It is not want time you eat that matters, but what you eat. A calorie is a calorie is a calorie, so if you eat more calories than you burn, you’ll gain weight and if you eat fewer calories than you burn, you’ll lose weight – no matter the time of day.

2. Eating carbohydrates will make you fat.

False, false and false! Carbohydrates are your body’s main source of energy. Eating carbohydrates, such as fruits, veggies and whole grain, in moderation does not lead to excess body fat.  Eating to many calories is what leads to weight gain, not that it comes from carbohydrates.

3. Eating fat will make you fat.

False, false and false again! Eating fat does not make you fat. If you eat more calories than your body uses, then you will store these extra calories as fat. Fat should be consumed in moderation and it is a good idea to limit or avoid foods that are high in saturated fat and trans-fat while choosing healthier unsaturated fats.

4. Butter and margarine have about the same number of calories.

True. There are about 100 calories per tablespoon of stick margarine or butter. The difference is that margarine is made from liquid oil that is changed into a solid through a process called hydrogenation. This process adds unhealthy trans fats, which increase the risk of heart disease.

5. Olive oil contains less fat than other cooking oils.

False. Olive oil contains as much fat as all other oils.  However, olive oil does contain monounsaturated fats, a healthier alternative.

6. Fresh fruits and vegetables are more nutritious than frozen.

False. Frozen fruits and vegetables are often more nutritious than fresh because they are generally flash frozen right after they are harvested to lock in the nutrients.  Whereas, fresh fruits and vegetables nutrient levels drop the longer they are stored and not eaten right away.

7. Which of these best describes when you should stop eating during a meal?

  • While you are still hungry
  • When you are satisfied

  • When your plate is empty
  • When you need to unbuckle your belt

When you are satisfied! It takes about 20 minutes
for your stomach to let your brain know that
you have had enough to eat.  So remember to eat when you are hungry and stop when you are satisfied.

8. Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and 
help you lose weight.

False. No food can burn fat!  To lose fat you need to burn more calories then you consume.  Your diet should consist of healthy fats, lean proteins, fruits and vegetables and high fiber whole grains. Try to do some sort of cardiovascular exercise for 30 to 60 minutes a day at least 5 times a week and lift some weights at least twice a week.

9. Snacking is not good for you and should be avoided if you want to lose weight.

False. Snacking helps control hunger and may help reduce the amount of calories you eat at meals. Have snacks between meals if you are hungry or if the time of your next meal is over 4 hours. For example, if you have breakfast at 8 am and you know you won’t be having lunch to about 12:30 or 1:00 you should have a small healthy snack, that is no more than 100-200 calories, over 3 grams of fiber and/or less than 3 grams of fat, around 10:30.

10. Skipping meals can help with weight loss.

False. Skipping meals does not help with weight loss; in fact it may make you fat!  When you skip meals your body is not getting proper nourishment, so when you do finally eat your body starts storing the food you eat as fat.  In addition, your metabolism slows down to reserve energy, which is often called “starvation mode”.  According to the Weight-Control Information Network, when you skip meals you feel hungrier and that may lead to you over eating at your next meal.

 How did you do on the quiz?

Reference:

Centers for Disease Control and Prevention: Healthy Weight http://www.cdc.gov/healthyweight/index.html

Centers for Disease Control and Prevention: Healthy Weight – it’s not a diet it’s a lifestyle. http://www.cdc.gov/healthyweight/tools/

National Institute of Diabetes and Digestive and Kidney Diseases; Weight-Control Information Network: Weight-loss and Nutrition Myths: How Much DO you Really Know? http://www.win.niddk.nih.gov/publications/PDFs/Myths.pdf