As a Registered Dietitian I am not always a fan of “diets” because I would rather see lifestyle changes that lead to weight loss, not temporary diets or pills. The idea of a dieting is simple: its to lose weight. We all know this is not as simple as it sounds. Determining a safe way to lose weight with all the “easy button” diets can be confusing and overwhelming. We are bombarded with by the media, family, friends, etc. Many diet plans we see in the media promise fast weight loss, spot reduction, all the bacon you can eat, or a magic, fat melting pill. Unfortunately, the reality is not as simple.
The appealing promise of rapid and effortless weight loss comes with the decreased chance of success, decreased long-term success rates, and added health risks. Achieving drastic weight loss would require radical changes in diet and lifestyle habits, making these diets less feasible to maintain and increases the risk of weight re-gain. Rapid weight loss causes a greater loss of lean mass (muscle) than would occur with more conservative weight loss. This poses particular risk to the heart because, as it is a muscle, it is not spared in the loss of lean mass. As a rule of thumb weight loss is safe at 1%-2% of a person’s body weigh per week. So if a person weighs 200 pounds they could safely loose 2-4 pounds per week. Losing weight slowly is healthier and leads to more success.
You cannot predict or target certain areas it is a false promise. Generally, weight loss at appropriate rates will result in about a 75/25 ratio of fat mass to lean mass over the entire body. If a person loses 4 pounds, about 3 of those pounds will be fat.
The media paints a picture that it is possible to lose large amounts of weight. Some diets will exclude a whole food group or nutrient (i.e. carbohydrates or dairy) to achieve results. These ideas are misleading, unnecessary, and can pose greater health risks later in life. A study by the National Institute of Health concluded that weight loss is a result of a calorie reduction and not the manipulation of carbohydrate, fat, or protein ratios. In the study, people on low carb diets did not lose more weight than those on well balanced, calorie controlled diets. In addition, if a low carb, high protein and fat diet is maintained for a long period of time there is an increase in health risks like coronary heart disease, atherosclerosis, hyperlipidemia, hypertension, etc. When whole food groups are eliminated, such as the dairy group, there is risk of nutrient deficiencies in vitamins and minerals like calcium and vitamin D.
What about the pills that melt fat away or claim to increase metabolism? Dietary and herbal supplements are a multi-billion dollar industry. While some products claim to produce amazing results, there is limited research into the long-term health effects and efficacy of such products. The potential interactions between dietary or herbal supplements and a person’s medications must also be taken into account. Often times consumers will perceive products as safe when they are labeled as “natural”. Mercury is natural but that does not mean we should consume it. Some of the “natural” products, Ephedra for example, did produce some weight loss, however, Ephedra was then banned in 2004 after it was found to cause serious adverse health issues. However, as I mentioned, I would rather see lifestyle changes that lead to weight loss, not temporary diets or pills.
Basically, a well-balanced diet combined with self-monitoring and behavior modification is just as effective for weight loss and maintenance as any other fad diet. The goal is to create a healthy lifestyle so as to avoid a “diet.” So be smart, be safe, and make changes needed to create a healthy lifestyle. Prevention is key to health. Eat well, be well, live well.
Hawaiian shrimp pasta primavera. Each serving has an appropriate serving of grain, fruit, vegetable, and protein. Four of the 5 food groups in one dish.
Orange zest and bread crumb bakes cod with sauteed cajun veggies and a side of pasta seasoned with parmesan cheese. This is what a meal can look like in a balanced diet.