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Fad Diets—The Quick Fix?

Feb
25

Fad Diets—The Quick Fix?

When you hear the word diet what do you think? A few words that come to mind for me are short term, fad diet and temporary solution. While you may see quick weight loss results with certain diets, these results are often short-lived and can put you into a state of ‘Yo-yo’ dieting. Quick or sudden weight loss through fad diets is usually not sustainable over time. A weight loss rate of about 1-2 pounds per week is considered safe and sustainable. Anything more than this can be detrimental to your overall health and is not easily sustained over time.

Let’s talk about some things to avoid when looking into making a change to your nutrition

 

Limiting factors:

If a diet is limiting you to a certain set of foods or food groups or labeling foods as ‘bad foods’. Thinking of foods as good or bad promotes an unhealthy relationship with food. We should not think of something that we may enjoy as bad for us but rather something that should be enjoyed occasionally and always in moderation.

Highlighting specific food groups:

Grapefruit diet, lemon water detox or a special soup. Our body craves a variety of foods in order to consume the proper amount of macro- and micro-nutrients needed for normal and healthy body functions.

Necessity of a supplement or use of fat burners or weight loss aid:

There are many factors to consider with the use of these supplements. They can cause undesirable and even dangerous side effects from headaches to jitters and even cardiovascular issues. With long-term use, these can elevate your blood pressure. These types of supplements can become addictive and a short term fix to a longer term issue. Some may even find that when you stop use of these products, the weight lost comes back quickly. Aside from these issues, most of the supplements dealing with weight loss will be quite costly.

Common Fad Diets:

  • Atkins Diet: Reducing your intake of carbohydrates while consuming mostly protein sources.
  • The Dukan Diet: This diet claims that you can eat as much as you want and still lose weight as long as you stick to specific foods on the Dukan diet list.
  • The Lemon Detox Diet: You replace all meals and drinks with a concoction of water, lemon juice, cayenne pepper and madal bal (blend of palm and maple sap) syrup, which is to be drunk every two hours.
  • The Ketgenic Diet: It is a very, very low-carb, high-fat diet plan where your daily net carb intake can’t be more than 50 grams.
  • Paleo Diet: This diet is based on ancestral eating principles. It focuses on whole, unprocessed foods.
  • Intermittent Fasting: This approach varies in fasted duration and time frames but is essentially time spent without food and time spent eating.

What’s the best approach for safe weight loss?

This will be different for each individual. When approaching a change in your nutrition, the best thing to do is be aware of what you are consuming. Make decisions based on how to fuel your body rather than choosing something that will taste good short term. Eat for fuel not for pleasure. Don’t deprive yourself of things, it is okay to treat yourself now and then, just keep things in moderation.

Choosing a Fad Diet to help with weight loss..

While it may help you find you some initial success, it is important to keep in mind that they are not ideal for long term maintenance.  Make sure to talk with your doctor before making any extreme changes to your diet or taking any weight loss supplement.  If you are ready to make a lifestyle change that incorporates improved nutrition and increased physical activity one of our kinesiologists can help guide you. Call to schedule a free evaluation with one of our kinesiologists.

 

 

Dec
18

What is fasting and what are the reported benefits?

When considering how to improve your health, it is important to consider how to make improvements from the inside out. Strengthening internal systems takes patience and practice,  but the effects of methods like fasting have many different health benefits. Some of these benefits include:  weight management, brain power and cellular protection which all support healthy aging.

Continue reading What is fasting and what are the reported benefits?

Oct
28

Dynamic vs Static Stretching

Everyone can benefit from stretching exercises.  Stretching is an important part of physical fitness.  Without stretching our muscles, joints become stiff and increase risk of injury.  Before you begin stretching, it is important to know the difference between the two main types of stretches: dynamic and static.  Dynamic stretches are great as warm ups prior to exercise.  Static stretches are good for gaining more flexibility after the muscles have been properly warmed up.

Continue reading Dynamic vs Static Stretching

Aug
13

Stress in your body: address it – fix it.

Our bodies are designed to handle many types of stressors. In fact, some types of stress, like exercise, create positive adaptations in the body. Our body is strong and resilient and is constantly working to find balance in its systems. This balance is interrupted when chronic stressors are processed through the unconscious emotional centers in the brain. This interruption causes imbalances that limit our ability to heal and can cause physical issues. The reason the physical issues occur is because the body’s fight, flight, freeze response in the nervous system processes an emotional threat as if it’s a real physical threat, which becomes a catalyst for health problems as the body ages. What can we do about this? Well, learning and understanding stress and the mechanisms affecting our health empowers our ability to correctly diagnosis, treat and resolve symptoms. In his book The Mind Body Connection John Sarno writes, “Acknowledging the important role of emotions in health and illness, medicine must reexamine its concepts of disease causation.” ― John E. Sarno, Healing Back Pain: The Mind-Body Connection

Continue reading Stress in your body: address it – fix it.

Jul
29

No Time? Get your workout in on the go or at home!

One thing we all seem to be short on is time. There is never enough time in the day to work, get the kids to school, eat, do the laundry, AND exercise. Something always falls short and it tends to be the most important thing, your health! Here are some tips, strategies and a bonus at home workout to help fuel your health flame.

Continue reading No Time? Get your workout in on the go or at home!

Jun
21

The Ins and Outs of Snacks

Overall, snacking seems to be looked at as a bad habit. However, there are ways to approach “snack time” with a little more purpose. Snacks can be the perfect place to incorporate some very nutrient dense foods to help fuel you throughout the day.  Healthy snacks between meals can also be a way to help control hunger between meals and help you avoid overeating at mealtimes.  Often, when choosing a snack, we go with what is most convenient without considering what the snack is doing for your body.  Being aware of how a healthy snack can fuel you and sustain your hunger is part of picking that perfect healthy snack.

Continue reading The Ins and Outs of Snacks

Jun
4

Meal Planning for a Healthy Week

Are you one of the many that struggle with your healthy eating habits as the week goes on? Does Wednesday come around and bring with it the fast food and quick snacks? If so, you are definitely not alone! As the week goes on our motivation diminishes and we get tired. Will power only goes so far, and if you aren’t prepared then it will falter quickly. If this sounds like you then meal planning may be something to consider.

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May
28

Should you Take a Vitamin D Supplement During the Summer?

Vitamin D, also known as the “sunshine vitamin” is a vital part of our lives. It is integral in the function of our muscles, immune system, nerves, bones and brain. Through various pathways, Vitamin D works to help keep us alive and functioning optimally every day.

Continue reading Should you Take a Vitamin D Supplement During the Summer?

Apr
25

Why should I keep my gym membership over the summer?

It’s summer, the sun is out, its beautiful and you are vowing the spend more time outside. We see it every year, but does outdoor summertime fitness live up to the hype that we give it? We have access to hundreds of amazing trails, open space, playgrounds and even outdoor gym spaces…but how many of us who cancel our gym membership during the summer actually use them?

Continue reading Why should I keep my gym membership over the summer?

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