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
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.
Kinesiologist, HealthFit Gym