In a society obsessed with getting thin fast, it is no surprise that fad diets have been around for over a century. In fact, an Atkins-type diet (a high protein, low-carb regime) was introduced in 1860 in London by William Banting according to Food and Health Communications.
Unfortunately, fad diets are creating an opposite result. People are not getting thinner since overweight and obesity in this country have reached epidemic proportions.
From cabbage soup to grapefruit to pork rinds, fad diets commonly promise that one type of food is the panacea for weight loss. But nutrition experts contend that we need to be aware, if it seems too good to be true, it usually is.
Although fad diets seem to work well in the short-term, they are a temporary fix that doesn’t last long and can boomerang to a greater gain in the end. Fad diets usually over-emphasize one food or type of food. They violate the first principle of good nutrition, which is to eat a balanced diet that includes a variety of nutrient dense, low-calorie foods.
Trim down without the fad by following these easy-to-follow steps:
. Become a mindful eater. By taking an active role in when and what foods you eat, you will automatically take a healthy step forward.
. Lower your calorie intake. Eat a low-fat, high-fiber diet. Choose a variety of fruits and vegetables every day. Eat small low-calorie meals on a regular basis. Avoid sugar and fat and other high-calorie temptations.
. Stay hydrated the right way. Go for water and decaffeinated beverages throughout the day. Avoid sugar-laden beverages. They are not only high in calories, but can actually increase thirst.
. See what you eat. In this world of multitasking, eating has become lumped in with other activities, such as eating while driving, talking on the phone, or watching TV. Put what you are going to eat on a plate and don’t eat out of the bag. Set aside time to eat a good meal.
. Get moving. Permanent weight loss is not only about eating less, but exercising, too. Aim for 60-90 minutes of physical activity every day to lose and maintain weight loss.
Here are some basic fad diet tell-tale signs:
Too Fast: promise of fast and easy weight loss (more than 1 to 2-pounds per week).
Too Easy: no need to avoid “fatty” foods or exercise regularly.
Too Good to be True: Advertising claims based on photos of “before” and “after” results that include testimonials for clients and “experts” in science and nutrition since they are most likely paid to advertise the plan or product.
Too Much Money: expensive propositions that require you to buy special food, pills or seminars.
So forget about fad diets and start adopting a healthy lifestyle. Eat more whole foods that are high in fiber and low in fat like fruits, vegetables, legumes and whole grains. Go easy on or limit foods that are high in fat or refined carbohydrates. Plan your meals so you don’t have to make last minute decisions when you are really hungry. And find a way to exercise almost every day.
Article released March 29, 2021
