Samuel
Mon, Mar-05-07, 09:50
http://www.thestarpress.com/apps/pbcs.dll/article?AID=2007702260301
Ask the Expert: Go fad diet-free in March
Q. With all the popular diets available, which, if any, are effective and healthy?
A. Diet fads come and go, and some might even be successful -- for a while. The question is, will it be realistic to maintain it long-term? For National Nutrition Month 2007, the American Dietetic Association believes the most effective, long-term way to achieve a healthy lifestyle is to be 100-percent fad free.
Popular fad diets, such as The Atkins Diet, The Zone Diet and The South Beach Diet do not promote healthy weight loss and maintenance. The good news is that the best "diet" is not a diet at all. Making small and simple lifestyle changes is a more effective, achievable, and healthy way to lose weight and keep it off.
The Atkins Diet is an extreme deprivation of carbohydrate foods while offering an unlimited amount of protein and fat. This diet claims that an intake of protein and fat will "melt" the fat off your body through ketosis. Ketosis has been proven scientifically to burn only 45 extra calories each day, not 700-900, as this book claims. In addition, this diet restricts many fruits, vegetables, whole grains, legumes, and low fat dairy, all of which are important to include in a healthy, balanced diet.
The Zone Diet is based on a meal plan that includes six small meals a day of 40 percent carbohydrate, 30 percent fat and 30 percent protein. A healthy distribution of calories would include more carbohydrate and less protein. This higher level of protein is dangerously high for diets over 2,200 calories. The author misinterprets the glycemic index, which portrays carrots, orange juice, rice, potatoes, and pasta as "dangerous" foods. To meet criteria for a high glycemic food, the serving size for carrots would have to be 1.5 pounds!
The South Beach Diet starts with a two-week period of no carbohydrates. Fruits and grains are then gradually added back into the diet. Weight loss of 8-14 pounds is promised in the first two weeks, which is completely false. This diet also incorrectly uses the glycemic index to exclude healthy foods like carrots, watermelon, and bananas.
The "bottom-line" for any weight loss regimen is to create a calorie deficit that will promote weight loss. If more calories are burned than eaten, weight loss results. Weight loss results from a decrease in caloric intake, not from the distribution of calories! Instead of "dieting," why not follow some simple, healthy steps that can help you lose and maintain your weight? Some tips:
Develop a healthy, lifelong eating plan. Get back to the basics and use MyPyramid (http://www.mypyramid.gov/) to help determine an appropriate eating plan.
Look at the big picture. All foods can fit into a healthy diet, when eaten in moderation. One "splurge" won't make or break your diet.
Be active! Regular physical activity is important in overall wellness, and it can promote weight loss and maintenance.
Be able to spot a fad. Unreasonable claims that offer quick and dramatic weight loss, diet supplements, or expensive foods are key features of fad diets.
Ask the Expert: Go fad diet-free in March
Q. With all the popular diets available, which, if any, are effective and healthy?
A. Diet fads come and go, and some might even be successful -- for a while. The question is, will it be realistic to maintain it long-term? For National Nutrition Month 2007, the American Dietetic Association believes the most effective, long-term way to achieve a healthy lifestyle is to be 100-percent fad free.
Popular fad diets, such as The Atkins Diet, The Zone Diet and The South Beach Diet do not promote healthy weight loss and maintenance. The good news is that the best "diet" is not a diet at all. Making small and simple lifestyle changes is a more effective, achievable, and healthy way to lose weight and keep it off.
The Atkins Diet is an extreme deprivation of carbohydrate foods while offering an unlimited amount of protein and fat. This diet claims that an intake of protein and fat will "melt" the fat off your body through ketosis. Ketosis has been proven scientifically to burn only 45 extra calories each day, not 700-900, as this book claims. In addition, this diet restricts many fruits, vegetables, whole grains, legumes, and low fat dairy, all of which are important to include in a healthy, balanced diet.
The Zone Diet is based on a meal plan that includes six small meals a day of 40 percent carbohydrate, 30 percent fat and 30 percent protein. A healthy distribution of calories would include more carbohydrate and less protein. This higher level of protein is dangerously high for diets over 2,200 calories. The author misinterprets the glycemic index, which portrays carrots, orange juice, rice, potatoes, and pasta as "dangerous" foods. To meet criteria for a high glycemic food, the serving size for carrots would have to be 1.5 pounds!
The South Beach Diet starts with a two-week period of no carbohydrates. Fruits and grains are then gradually added back into the diet. Weight loss of 8-14 pounds is promised in the first two weeks, which is completely false. This diet also incorrectly uses the glycemic index to exclude healthy foods like carrots, watermelon, and bananas.
The "bottom-line" for any weight loss regimen is to create a calorie deficit that will promote weight loss. If more calories are burned than eaten, weight loss results. Weight loss results from a decrease in caloric intake, not from the distribution of calories! Instead of "dieting," why not follow some simple, healthy steps that can help you lose and maintain your weight? Some tips:
Develop a healthy, lifelong eating plan. Get back to the basics and use MyPyramid (http://www.mypyramid.gov/) to help determine an appropriate eating plan.
Look at the big picture. All foods can fit into a healthy diet, when eaten in moderation. One "splurge" won't make or break your diet.
Be active! Regular physical activity is important in overall wellness, and it can promote weight loss and maintenance.
Be able to spot a fad. Unreasonable claims that offer quick and dramatic weight loss, diet supplements, or expensive foods are key features of fad diets.