Fad diets are mostly hype

Who doesn’t want to take off any extra pounds easily and fast?  So many people who want to lose weight fall for the latest fad diet.  A recent article on Popsugar noted that if one wants to take off the fat and the weight, there are 7 basic principles to follow.  Last week we talked about staving off those holiday pounds.  If you already have added a few pounds from the Thanksgiving feast or those holiday parties, here are some of the basics to keep in mind. Popsugar asked registered dietitians and personal trainers’ advice on how to get rid of the extra fat but not the muscle as one takes off some extra pounds. 

      1. Cut out some calories but still eat healthy.  Don’t cut the “carbs” and then decide to cut out bread like whole grain bread.  Not a healthy choice.  And don’t just focus on cutting back on food to lose a few pounds.  A simple fact we cover in the nutrition class is that one pound of weight equals 3500 calories.  So, to lose just one pound, one needs to cut back on 3500 calories.  I always emphasize that one shouldn’t just cut back on calories and thus food but to also increase exercise to help burn off those calories.  Jim White, a registered dietitian and ACSM-certified personal trainer, told Popsugar about how to create a calorie deficit, “This can be done by burning extra calories through exercise or reducing your intake of calories, but the best way is to use a combination of both methods.  This ensures that you’re giving your body enough nutrients during periods of weight loss”.  

Cut calories but ADD Exercise

Never cut back too much on calories as you can slow down your metabolism, making it even harder to lose weight.  And, making it harder to take in the nutrients you need every day.   According to Harvard Health Publications, men should take in at least 1500 calories a day and women at least 1200 calories a day. 

 2.  Cut some fat – but keep healthy fats in your day.  Skip the deep-fried foods like French fries and chicken and go for a handful of nuts, some avocado.  If you do like fried foods, limit them, say to once a week.  Sauté foods with Olive oil, Canola oil, Sunflower oil.  Use more PAM when cooking.  Jim White recommends a macro ratio of 40:30:30 – or 40% of your calories from carbs, 30% of your calories from protein and 30% of calories from fat.  I choose to have less fat calories and eat more carbs.   

      3. Choose healthy Protein – choose lean protein and skip the deep-fried foods.  Choose the grilled chicken over the fried chicken. Fish is always a healthy protein choice.  Emphasize protein at each meal including breakfast.  Protein sticks with you so you won’t be as hungry after a meal containing protein.  Choose that yogurt at breakfast, bring some yogurt for a low-calorie snack.  Drink some milk with your meals. 

 4. Keep the carbs – healthy carbs like whole grains, fruits and vegetables.  Our bodies are fueled by carbs.  Cut the carbs and you could be cutting the energy out of your diet.  I love carbs and I make sure every meal has carbs – bread, whole grain cereal, fresh fruit, vegetables.  Choosing complex carbs like oatmeal, whole grain bread like Dave’s Killer Bread, whole grain English muffins, or Quinoa are healthy choices.  The fiber in these complex carbs helps to fill you up.  Cut out the white bread, white rice but keep the healthy, whole grain carbs in your day.

Dietitians have other suggestions that you may find of value:

     5.  Cut the added sugar foods – there is one carb you should cut back on and that is added sugar.  Look at the foods you eat and find ways to cut back on the added sugar foods: skip the soda, the fruit drinks that are fake juice like Sunny D, Hi-C.  But don’t cut out all the treats.  Enjoy some discretionary calories each day.  Some dietitians recommend limiting your treats and sweets to 200 calories a day.

Look for Added Sugar in foods

      6.  Don’t skip meals – people who skip breakfast, tend to snack throughout the morning and eat more all day.  The National Weight Control Registry reports that of those who lost weight and kept it off, “78% eat breakfast every day”.  

Don't skip breakfast and add some protein

If all of these ideas are too many to try at once, choose one and make it a habit.  Then choose another and make that a habit.  Pay attention to how much sugar is added to the foods you eat.  I was surprised to find high fructose corn syrup in my favorite can of tomato soup.  We now switched brands of soup.  I’ll save my “added sugar” calories for some real treats, like cookies or chocolate. 

Sources:  article, told, Harvard Health Publications, women, ratio, Dietitians, reports   Image sources:  Group  Exercise , Added sugar, Breakfast