Fad dieting is not all the rage

By:JO1 (SW/AW) Mark A. Savage May 08, 2003

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The sun is shining, the temperatures are climbing and the trees are beginning to bloom. That can only mean summer is on the way, but as the temperatures rise, undoubtedly anxiety is rising too because warmer weather means soon it will be swimsuit season. Before they slip into their suits, many people will be looking to get fit and trim. To shed those pounds, they may start any number of fad diets, use diet pills or skip meals all together. According to the Wall Street Journal, at any given time, 29 percent of men and 44 percent of women are on a diet.

"Fad dieting and diet pills could be dangerous because they can change your body chemistry, which could lead to sudden death," said Kathleen Burkhart, health educator for Naval Healthcare New England, Groton. "With fad diets you can get a quick fix, but it can't be maintained. You rebound and wind up gaining the weight back plus more."

Probably one of the most well-known fad diets is the "grapefruit diet," which claims that no calorie counting is necessary.

According to the diet, the grapefruit contains enzymes that help to increase the fat burning process and the dieter would eat a half of grapefruit at the start of every meal. The truth is there is no special food that can melt fat away or make food less fattening. In fact, a diet limiting you to certain food results in vitamin and mineral deficiency and may be too boring to follow for a long period of time.

A couple of fad diets that limit what you can eat contradict each other: the high carbohydrate diet and the low carbohydrate, high protein (high-fat) diet.

According to the Navy's ShipShape program coordinators, the low-carb diet claims to stimulate a fat-mobilizing hormone which helps to burn body fat. But this diet is high in saturated fats and cholesterol, does not promote a balanced diet that provides the required nutrients, and it does not provide enough carbohydrates to meet the caloric needs. This results in abnormal fat breakdown leading to an abundance of ketones (fatty acid compounds) in the urine. The kidneys have to work harder to get rid of these ketones leading to an initial, temporary fluid weight loss. But the side effects include temporary dizziness, headache, weakness, diarrhea, nausea, low blood pressure, dehydration, fatigue and sleeplessness. If Ketosis continues over a long period of time, the kidneys and liver could be damaged or death could result.

In the high-carb diet, digesting complex carbohydrates requires more calories, and the carbohydrates provide fewer calories than the number of calories provided by fats, thus aiding in weight loss. The problem with this is an unbalanced, high-carb diet can lead to protein and vitamin B12 deficiency. Protein sources must be combined properly to obtain sufficient protein for health, according to the ShipShape program coordinators.

These are just a few of the fad diets that promise to shed pounds. To tell the difference between a fad diet and a healthy diet plan, there are a few things everyone should know.

"A balanced diet from all five food groups and in the right portions are the keys to proper dieting," Burkhart said. "The balanced diet includes a balance of fruits, vegetables, protein and complex carbohydrates."

The United States Department of Agriculture (USDA) issued U.S. dietary guidelines that recommend eating sensibly and moderately, cutting back on calories and exercising to lose weight safely.

According to the USDA, dieters can attain the recommended amount of protein, carbohydrates, fats, vitamins and minerals by following the food guide pyramid. The following questions offered by the ShipShape program can help dieters evaluate a diet plan that will promote weight loss.

Does the diet plan emphasize good habits and exercise as long term goals for permanent weight loss?

Does the diet plan include foods from all food groups from the food guide pyramid?

Are the recommended foods easy to find and prepare?

Can the entire family eat the same, recommended foods?

Do you feel the diet plan is safe, realistic and easy to follow?

Does the diet plan promote a slow, steady weight loss of one-half to two pounds per week?

Do you feel the goal weight set for you is realistic and healthy for you?

Does the diet plan include a program on making behavior changes that will lead to weight maintenance following the weight loss?

If the diet plan requires special pills, devices, liquid formulas, or excessive vitamin/mineral supplements, have you been informed of the total cost of losing and maintaining the weight loss? Can you afford it? Have you been informed of any potential side effects of the pills or liquid formulas?

Does the diet plan suggest obtaining medical advice if needed before starting?

Is there a maintenance plan?

What are the qualifications of the individuals promoting the diet?

Is the diet plan being promoted based on reliable scientific research? Will the individual make money if you follow the diet plan?

Magazines and television will continue to tout their quick-loss diet plans. While they may work in the short term by emphasizing one food group or a single nutrient at the expense of another, these diets may not teach controlled eating or sensible meal planning. They may be poor preparation for a lifetime of healthy eating, and the side effects from some products, such as diet pills, can often outweigh the benefits. According to Burkhart there is one plan guaranteed to shed the pounds and that is to eat right and exercise.

"3,500 calories will give you one pound of fat. If you burn 3,500 calories, then you'll see weight-loss. If you take in 3,500 calories, then you're going to gain weight," Burkhart said. "Take your ideal body weight, what you want to weigh, and multiply that by ten. That would be a ballpark figure of what your daily calorie intake should be."

A typical fast food meal:

Quarter-pound cheeseburger - 530 calories
Chicken sandwich - 550 calories
Grilled chicken sandwich - 340 calories
Fish filet sandwich - 470 calories
Small French fries - 210 calories
Supersize French fries - 610 calories
Milkshake - 380 calories
Cola beverage - 185-215 calories

They continue to call Atkins a "fad" diet. But, it meets their own definition of a healthy/balanced diet:



Fruits (OWL and Later,) Veggies (Throughout,) Protein (Throughout,) and Complex Carbs (Throughout). The only difference is proportions. You can't eat alot of complex carbs, but some are fine and even encouraged over simple carbs such as Sugar and Flour.



Atkins does.



Despite what they'd ahve you believe, after induction...Atkins allows foods from all of the food groups (if you can handle them). All but three (nuts, fruits, and grains) are allowed during induction.



Eggs, bacon, steak, fish...I'd definitely say so.



Absolutely



I have 100% faith in Dr. Atkins' Diet. It is safe and easy to follow.



Depends. Some will lose at that rate, some slower, some faster...it varies person to person. I have never agreed with calling rapid weight loss "unhealthy." It is only unhealthy if you are using unhealthy means to achieve it. I ate 1,000g of Carbs a day for 3 years...so, when I cut my carbs the weight came off quickly. It only took me a few years to put it on...so, it shouldn't have to take me 6 years to take it off (0.5 pounds/week = 6 years).



Absolutely.



Its called Pre-Maintnance people.



Atkins doesn't require pills. I get everything except Folic Acid and Vitamin D from my foods. I even get my recomended amount of Potassium and get 98% of my Calcium. A few Folic Acid and Vitamin D pills are not that expensive.



Suggest ??? Atkins emphasizes seeing your doctor before going on his program...



YES !!!



He is a cardiologist with decades of experience and numerous studies backing him.



Yes. Depends. He only makes money if you buy his book/products, which is not necessary to do the diet.