Fad Diets: Do They Really Work?

“There is a substantial market for products which promise to make weight loss easier, quicker, cheaper, more reliable, or less painful. These include books, CDs, creams, lotions, pills, rings and earrings, body wraps, body belts and other materials, not to mention fitness centers, personal coaches, weight loss groups, and food products and supplements.”

It went on…

“Between $33 billion and $55 billion is spent annually on weight loss products and services, including medical procedures and pharmaceuticals, with weight loss centers garnering between 6 percent and 12 percent of total annual expenditure. About 70 percent of Americans’ dieting attempts are of a self-help nature.[1]”

Can you believe how much we spend? Yet the basics of healthy weight loss have been the same the world over. Exercise, eat a balanced diet, and get professional counseling to reach your healthy weight and feel good about your body. At least the article mentioned that part:

“Although often short-lived, these diet fads are a positive trend for this sector as Americans ultimately turn to professionals to help them meet their weight loss goals.[1]”

As you might already know, I’m one of those professionals. As a nutritional consultant who can never read enough on this interesting topic,  I love giving away what I know about healthy weight loss. That’s why I really want you to “Kill the Diet & Eat Your Way To A Healthy Weight!” Your diet has failed you for the last time, and I want you to “know your enemy” so to speak. All you need to lose weight is permanently switch to simple, healthy eating and make these changes in a slow progression so that they last. This handy list I found describes some fad diets you may not have realized were actually fad diets:

http://diet.lovetoknow.com/wiki/List_of_Fad_Diets

Some diets may not be listed here, but here’s how to recognize a fad diet:

1) Research showing that it can only be followed for a certain period of time, implying that the ultimate effect on your body is harmful.

2) It is not FDA approved or it revolves around some specific food group (grapefruit, protein, soup, cabbage, etc…)

3) No scientific research or independent study other than the studies conducted by the diet’s author exist, but plenty of unsupported, anecdotal “evidence” for its effectiveness does.

[1] Weight Loss on Wikipedia

http://en.wikipedia.org/wiki/Weight_loss

[2] List of Fad Diets

http://diet.lovetoknow.com/wiki/List_of_Fad_Diets

The American Heart Association Does Not Recommend The Zone Diet.

If you toss all the pricey meal plan books and glossy guides aside, The Zone Diet offers a relatively simple diet plan for you to follow – eat a balance of proteins, carbohydrates and whole grains, but in a rather strict and unwieldy 40-30-30 ratio[1]. Call me crazy, but I don’t want to force my clients to work out their meal ratio to this absolute percentage. Nor did I agree with Sears’ evaluation of ‘brown rice’ as a bad carbohydrate source, and his recommendation that we eat ice cream as it was a ‘good fat’, as ice cream is an undisputed source of saturated fat.

Some research online also revealed the story of Manuel Uribe, the most famous Zone Diet devotee who lost 400 lbs from his original weight of half a ton [2]. Read on, and you’ll discover that the bed-ridden Uribe had a dedicated team of doctors planning his six carefully crafted meals. Is this an option for the average person? Not likely.

In addition, the American Heart Association does not recommend the Zone Diet as Americans already eat much more protein than their bodies need, clogging their arteries and putting them at risk for a heart attack [4].

[1] Zone Diet on Wikipedia

http://en.wikipedia.org/wiki/Zone_diet

[2] Manuel Uribe on Wikipedia

http://en.wikipedia.org/wiki/Manuel_Uribe

[3] WebMD: What is the Zone Diet?

http://www.webmd.com/diet/zone-what-it-is?page=3

[4] American Heart Association on High Protein Diets

http://www.americanheart.org/presenter.jhtml?identifier=11234

Acai berries...another fad diet that does not work!

An Internet search for acai berries is like browsing a list of spam emails. A majority of these so-called ‘balanced reviews’ that weigh the ‘pros and cons’ of acai berries are thinly veiled marketing ploys that involve getting you to give up your credit card details for a free trial of acai berry supplements which you’ll find extremely hard to cancel later. Against all of these expert opinions, you may think, what makes my diatribe any different? Well, I work as a nutrition counselor, advising people on wholesome food and fitness. That’s my 9 to 5. I’m also a loving mother of two kids, whom I try to teach to think logically about nutrition, and I’ve never advocated a single fad diet. I am also not trying to sell you anything, and this blog post will not lead to some place where you can purchase some dubious supplements like acai berry or any other product.

Have you noticed the manipulation that goes into these marketing ploys? I just recently read in one of these sales pitches that, “A ‘quality’ bottle of 100% acai costs 40 to 50 dollars. Steer clear of products that come cheap!” Not only have they duped you into buying something that supposedly promises jaw-dropping weight loss, better looks, an increased sex drive, more energy and freedom from cancer, they’ve also managed to convince you to part with more cash for what is essentially tequila flavoring.

Antioxidants?

First of all, acai berries are touted for their ‘massive’ amounts of antioxidants, called polyphenols. In a controlled environment study, acai berries scored lower on the antioxidant potency and polyphenol content scale than mangoes, grapes and strawberries [1].

Weight Loss?

There isn’t any scientific study that acai promotes weight loss, period. Wikipedia contains this blurb: “According to the Washington, D.C. based Center for Science in the Public Interest (CSPI) thousands of consumers have had trouble stopping recurrent charges on their credit cards when they cancel free trials of açai-based products.” [2] Not to mention that the rising popularity of acai berries in America could be depleting Brazilians of a berry that has been a dietary staple, as featured in Bloomberg News in May 2009.

But Oprah Likes It…Right?

Oprah has publicly disclaimed any connection with acai berry products. The article states, “Neither Ms. Winfrey nor Dr. Oz has ever sponsored or endorsed any acai, resveratrol or dietary supplement product and cannot vouch for their safety or effectiveness. It is our intention to put an end to these companies’ false claims and increasingly deceptive practices.” You can read about it here: http://www.oprah.com/health/The-Truth-About-Oprah-Dr-Oz-Acai-Resveratrol-and-Colon-Cleanse

So…acai berries join the list of diets that simply do not work!

Instead…Kill The Diet & Eat Your Way To A Healthy Weight!

[1] Kuskoski EM, Asuero AG, Morales MT, Fett R (2006). “Wild fruits and pulps of frozen fruits: antioxidant activity, polyphenols and anthocyanins”. Cienc Rural 36 (4 (July/Aug)).

[2] http://en.wikipedia.org/wiki/A%C3%A7a%C3%AD_Palm

The South Beach Diet is expensive to follow.

Despite how popular the South Beach Diet is, I would never recommend it to any of my clients who come in for nutrition consultations. In this article, I’ve compiled research on why the South Beach Diet is not a replacement for a healthy diet.

The South Beach Diet was developed by cardiologist Dr. Agatston in the 1980s as a strategy to help his patients reduce their risk of heart attack. The diet is based on the idea that good carbohydrates are those that score low on the glycemic index[2] and that the dieter could consequently ‘kill’ the hunger pangs that accompany high sugar intake. Though some of Dr. Agatston’s ideology is sound, like introducing oily fish and nuts, the extreme phases of the diet, i.e. lack of solid exercise and lack of evidence-based research make this diet a poor choice overall.

First of all, no long term studies have been conducted on the South Beach Diet. The 2005 study[3] by Kraft Foods showed favorable results, but the study only lasted 3 months. The longest study, done over one year, was conducted by Agatston[3], the same man who created the diet, so I’d like to take his results with a grain of salt since there hasn’t been enough broad testing within the general public who followed the diet themselves.

Secondly, the diet is simply too “one-size-fits-all.” The nutritional needs of men and women vary greatly, not to mention the nutritional needs of small versus large people, economically capable people versus budget-conscious people and active people versus inactive people. To group such a diverse community of people into one category and asking them to follow the same diet plan can only result in an awkward application of those principles. This is highlighted by the fact that the South Beach Diet, a significant component of which involves dairy intake, doesn’t cater to the lactose intolerant[2], which comprises 4-7 percent of the world’s population. Finally, the South Beach Diet lacks control, allowing food such as french fries and a lack of exercise. The end product? A weak, slightly slimmer person who may not remain so as the months progress.

The South Beach Diet also fills dieters with false hope. It makes the tragic mistake of telling dieters that most of the weight will be shed from their midsection[1], when in fact the weight loss in the first two weeks is a result of the water released from your body from the lack of carbs. The first phase of eliminating almost all cards is so unrealistic that many people I know who have tried the South Beach Diet have given up in sheer frustration.

I also have budget concerns about dieters who practice the South Beach Diet. In order to fulfill the fish requirements alone, the average person would have to spend a lot more as well as cook the meals themselves, making this diet painfully unrealistic for the working person. In an article “Can only the rich afford to be thin?” written by USA Today[4] it was calculated that following the South Beach Diet’s exorbitant menu would cost $90 a week. In the same article, Adam Drewnowski[4], director of the Center for Public Health Nutrition at the University of Washington-Seattle notes, “To suggest to the lower middle class or poor that they eat a diet filled with foods like red snapper, radicchio, fresh tomatoes, baby lamb chops, olive oil and merlot wine is blatant economic elitism.”

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References:

[1] South Beach Diet by Mayo Clinic Staff

http://www.mayoclinic.com/health/south-beach-diet/MY00499

[2] South Beach Diet 101: South Beach Diet Pros and Cons

http://www.south-beach-diet-101.com/learn/south-beach-diet-pros-cons.html

[3] Wikipedia: South Beach Diet

http://en.wikipedia.org/wiki/South_Beach_Diet

[4] Can only the rich afford to be thin? (USA Today)

http://www.usatoday.com/life/lifestyle/2004-05-02-diet-cover_x.htm

Fact: Soybeans and soy are also a complete source of protein.

Soy is a very healthy superfood

What are complete proteins? Wikipedia defines complete or whole proteins as “a source of protein that contains an adequate proportion of all of the essential amino acids for the dietary needs of humans.” Soy’s complete proteins are similar in composition to egg whites and milk protein and are also easy to digest.

Soy is also low in saturated fat and contains zero cholesterol. It’s important to keep your cholesterol count low as it can clog your arteries and put you at risk for heart disease, a major killer. Soy is also a great source of fiber, which is key for a healthy digestive system and can actually help lower cholesterol.

There is one caveat with soy for certain women. Soy can act like a pseudo-estrogen. If you are a breast cancer survivor or have a history of breast cancer in your family, you have probably already been advised to stay away from any medications containing estrogen or estrogen-like hormones, such as birth control pills, because they can increase the risk for breast cancer in people who are already prone to the disease. Because soy can act like a pseudo estrogen, breast cancer survivors and those with a genetic disposition for breast cancer should avoid eating large amounts of soy for the same reasons they should stay away from hormone pills. That being said, aside from this caveat, soy is a very healthy super food.

Soy foods are available in many different forms. You can try tofu, which comes silken, firm, or extra firm. Tofu is a fermented soy product that has barely any taste. Instead, it takes on the taste of whatever flavors are added to it, which makes it very versatile. Edamame is also a great way to enjoy soy. Edamame is simply whole soybeans that can be eaten directly out of the pod. Soymilk is another suggestion that also provides a great alternative to milk, especially if you are lactose intolerant. There are many soymilk brands on the market, but I recommend the ones found near the regular milk that come refrigerated for the best taste.

Got Soy?

Have you got soy in your pantry? Let me know by leaving a comment below.

Prevent cancer!

One in every eight deaths worldwide is due to cancer [1]. Most people know someone who has been affected: a friend, sibling, parent or distant relative. This post is all about the simple ways you can help prevent cancer from happening to you and your loved ones.

Genetic Markers

The first rule is to know your enemy. Having family members with a history of cancer put you at a higher risk. Investigate your family tree and list any and all genetic ailments you find, not just cancer, e.g. diabetes, hypertension, depression, high blood pressure, migraines, muscular dystrophy and congenital heart disease, which are also hereditary or at least influenced by genetics. Once you have this list, consult with your doctor about your personal risk. Some doctors may wish to sugarcoat it in order not to cause unnecessary worry; that’s fine, but you should ask him/her to be as realistic with you as possible.

Stop With The Tobacco

The second rule is: if you smoke, stop. According to the World Health Organization:

Tobacco is the single largest preventable cause of cancer in the world today. It causes 80-90% of all lung cancer deaths, and about 30% of all cancer deaths in developing countries, including deaths from cancer of the oral cavity, larynx, oesophagus and stomach.

Nasty stuff. If you have someone you love, or if you yourself smoke, kick that habit before you kick the bucket. You’re damaging yourself and your loved ones with secondhand smoke.

Your Diet Could Save Your Life

Include fruits & vegetables to your diet to help prevent cancer.

A healthy diet and a healthy body weight combined with exercise greatly decrease your risk of cancer. A diet rich in fruit and vegetables is optimal. We now know that many fatty and burnt foods may contain carcinogens. If you’re eating something that has charred black bits on it, remove those parts before eating, as those parts promote cancer.

A diet high in red meat and preserved meat also increases the chance of getting colorectal cancer and cardiovascular disease. Sure, you may be on a low carb diet plan, but a balanced diet is key. Remember that Dr. Atkins may have been slim, but he died of a heart attack. Here is where you can read more about the failings of the Atkins diet.

Decrease Infectious Agents

Infectious agents cause 6% of cancers in developed countries and 22% in third world countries. That includes viral hepatitis B and C, which can cause cancer of the liver, and Human Papilloma Virus which can cause cervical cancer in women.  The only ways to ward off against these viruses are vaccination and infection prevention. Take steps to strengthen your immune system, especially when you travel.

Prevent Skin Cancer

Follow the Australian health campaign to fight skin cancer from UV rays: slip, slop and slap. “Slip on a shirt, slop on some sunscreen and slap on a hat.” Just a few minutes under the sun can already put you at risk for skin cancer; if you’re Caucasian, that increases your chances of getting skin cancer even more. Young children are at the highest risk of not being aware of sun exposure, so keep them covered up.

[1] http://archive.medobserver.com/may2006/orgmed.html

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I hope you found this information life changing. Let me know if you liked it by leaving a comment below.

Studies have shown that the Grapefruit Diet is not only unhealthy but dangerous!

The Grapefruit Diet (a.k.a. the Hollywood Diet), introduced during the 1930s, is one of the oldest fad diets. It’s one of those fad diets (like all of them!) that are just too good to be true. Through a combination of fatty meat, grapefruits and grapefruit juice[2], the Grapefruit Diet allegedly burns fat at high rate. The diet also includes limiting grains, fruit and vegetables.  Sound risky? It is… Advocates of the diet claim that it’s a “10 day, 10 pounds off diet,” but studies have shown it’s not only unhealthy, it’s also dangerous[2]. Also, can you really picture yourself eating grapefruit all the time, every day of your life? It’s just not a realistic regiment for most people.

At least we were able to retrieve a grain of truth from the hysteria. Research by the Scripps team found that obese people who added grapefruit to their diets were able to lose more weight[3] than those who didn’t. It was discovered that grapefruit helped people manage their insulin levels, which is good news for diabetics looking for healthy food options. However, it is very important to note that the test group was on a well-balanced diet when they added grapefruit to their meals. They were not on the highly dubious no-vegetable, no-carb diet described above.  Which goes to show you that adding fruit to your diet can sometimes lead to pleasant, unexpected results, and that fad diets can never equal a healthy, balanced diet.

[1]Scott, Jennifer R. (2008-11-10). “What You Need to Know About The Mayo Clinic Diet”. About.com: Weight Loss. About.com. Retrieved 2009-03-25.

[2] http://en.wikipedia.org/wiki/Grapefruit_diet

[3] http://www.thehealthierlife.co.uk/natural-health-articles/diabetes/grapefruit-diabetes-weight-loss-00668.html

The Atkins diet is a high protein diet that is harmful to the body.

As a nutritionist, it pains me to think that people keep subscribing to fad diets, which can greatly endanger your health and lead to the ballooning effect, i.e. when a person diets and then balloons back to his/her original weight weeks later. Plus, limiting your diet to only a few food groups can even harm your body. This has inspiredme to start a series to explain the real deal behind fad diets. Today, I’ll start with one of most popular fad diets: the Atkins diet.

The entire basis of  Atkins is that a low-carb diet allegedly puts humans into a state of fat-burning ketosis, which Dr. Atkins claimed could help people to burn 950 calories more per day. However, one of the world’s leading medical journals, “The Lancet” conducted a study which concluded that there was no such metabolic advantage[1], and that dieters were just eating fewer calories out of boredom [2].

However, some people who start on the diet are greatly encouraged by the fact they suddenly lose 2-4 pounds in the first few weeks. Cause for celebration? No! The weight that dieters lose in those first few weeks is usually water weight. The extreme lack of carbohydrates results in depleting glycogen stores, which releases the reserve water locked in your body[3]. This is not fat, and you will gain it back.

There are several dangers that low-carb diets pose[2]:

- Cholesterol

Studies in 2009[2] have shown that dieters on low-carb diets actually increased their cholesterol levels, and since then twodeaths (by cardiac arrest) of dieters on such low-carb diets have been reported.

- MG, or Methylglyoxal is a glycotoxin that causes blood vessel and tissue damage. In a 2005 study (Beisswenger, et al.) it was shown that MG levels in Atkins dieters doubled shortly after the diet started.

- The Atkins diet is a high protein diet, and Wikipedia contains a harrowing story about such diets:

“High protein diets can cause the loss of calcium and a lowering in urinary citrate levels, which may lead to osteoporosis and kidney stones (Ornish,2004). Ketone bodies are excreted in urine with cations to neutralize the charge, so the body is losing essential cation minerals such as calcium, potassium, and magnesium, which in one case led to the death of a sixteen-year-old girl. She died from ventricular fibrillation arrest two weeks after starting a high protein-low carbohydrate diet. During resuscitation attempts she had hypokalemia (lower than normal amount of potassium in the blood) and also hypocalcemia (lower than normal amount of calcium in the blood)[14] Ornish also wrote that the Atkins diet leads to constipation in 70% of the subjects, 65% had halitosis (bad breath due to exhaled ketones), 54% were experiencing headaches, and 10% reported hearing loss.[14]“

So how does the Atkins Diet compare to a simple reduced calorie diet? According to the New England Journal of Medicine[3], two groups of obese people were tested. One group was on Atkins, and the other was on a reduced calorie diet. The obese group on Atkins showed slightly better weight loss on the low-carb diet after six months, but there was no longer any difference during the 12 months. The verdict? Don’t buy into the hype. Once you stop the Atkins diet, with its limiting and exhausting food restrictions, you’ll gain those pounds right back.

[1] The Lancet, Volume 364, Issue 9437, Pages 897 – 899, 4 September 2004

[2] http://en.wikipedia.org/wiki/Atkins_diet

[3]http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6T1B-4D8V8SH-1D&_user=10&_coverDate=09/04/2004&_rdoc=1&_fmt=high&_orig=search&_sort=d&_docanchor=&view=c&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=6aa7ae5ff56ff401f1a67ef12239a175

Time to lose that belly fat!

“I will lose weight” is one of the most popular New Year’s resolutions in the world. It’s also the one resolution most of us fail to keep.

Despite the odds, and what the scale may tell you, you are capable of losing that weight! Fat is only a temporary part of you, and you can lose it. In this post I’d like to dispel some weight loss myths as well as give you some essential tips and tricks so you can finally lose that belly flab.

Abandon Hype All Ye Who Come Here

First of all, don’t believe the hype. There is no food or pill that specifically targets belly fat. If there were, cosmetic surgeons would be out of a job, as the average woman would move all her belly and thigh fat to her breasts or hips. No! There is no quick fix for belly fat. Liposuction is often a very temporary procedure, and you need to make choices that will stick with you for life instead of a few weeks. People tend to lose weight overall, no matter how many abdominal crunches you do. You also tend to collect fat where you already have it, so it’s natural to collect fat on your butt, thighs and belly.

So what do you do?  3 main tips:

Make healthy food choices.

Make healthy food choices.

• Start making healthy food choices. That means less fatty red meat, less carbs, less oil. Half-portions are recommended.
• Reduce temptation. I like to keep a bar of chocolate of a brand I don’t really like in the fridge. Having it there stops me from buying chocolate because I already have some at home, and when I am home and I could eat it, I don’t – it just doesn’t look that appetizing to me.
• Start to slowly add a wide variety of vegetables and fiber-rich fruits (berries are excellent), lean proteins (wild fish, grass-fed beef, lamb, pork, and poultry), healthy fats and whole grains into your diet.

A Change Is Gonna Come

Stock your fridge with healthy snacks. Carrot sticks, cucumber sticks, pear slices and other fruit are all delicious on a summer day, especially when they’re already chopped and prepared in snack sized portions.

Holistic Exercise

Rethink your exercise strategy. You might have the gear lying around the house, but you don’t have the motivation or time to use it. Do you need a buddy to keep you on track? Try finding a friend with similar goals to share a daily food diary with; you can even email each other at the end of the day for minimal hassle. Is the house too untidy for you to even think about spending time on yourself? Make cleaning your house the workout. Forget the mop, and get down on your hands and knees and wipe away. Your body will feel great, and your house will look wonderful. Reducing desk clutter can be another workout, if you put on some music and stay on your feet. These little things tend to add up, and you’ll be on your way to getting fit, trim and feeling fantastic. The key is to perform daily moderate-intensity exercise, but if your busy day doesn’t allow that, find ways to sneak exercise in while you’re at the office by standing while you work, taking the stairs or biking/walking to work.

Start a holistic exercise routine regularly.

One more tip:  stop watching that scale! The fat won’t go away in a day, and if you’re punishing yourself just to see results, you’re not going to be able to keep it up. Choose something you love to do; push your body to stretch, jump, climb and run. Commit to doing your most-loved exercise at least thrice a week, and don’t check that scale until 3 weeks from when you started. Combined with a healthy diet and less sugar and fat altogether, it won’t be long before you’ll replace fat with muscle.

Give Your Fingers A Workout

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Buffet tables make you forget you're on a diet.

If everyone carried little comic thought bubbles above their heads near buffets, I wouldn’t be surprised to find these statements inside them.

“I didn’t eat lunch. That means more room for buffet dinner!”
“I’m on a diet – I guess I’ll eat salad with all that dressing first.”
“They might run out – let me get a big plate!”
“I’ll only eat the expensive stuff. Haha.”
“Oh good, buffet. I’ll diet tomorrow!”

It does seem rather unfair that you need to take 5,000 steps to burn through a single hot dog. Just think of what gorging yourself at the buffet table will do to your diet. Burning off what you ate at the buffet table will take many more times that – it could take hours upon hours of exercise. But how do you maintain your diet faced with a feast of epic proportions?

Slices of Genius

You can still enjoy every little thing at a buffet without pigging out. Here are some quick tips:

1. Don’t go to the event hungry.
Do not skip meals just because you know there will be much food later in the day.  Binge eating is a practice best left for Arctic expeditions. Hunger pangs will inspire you to eat more than you need to.

2. Don’t sit near the buffet table.
It’s a normal reaction to eat more when it’s all so close at hand. Pick one morsel of each dish, walk away and face your friends. Socialize, eat slowly and enjoy yourself.

3. Take a look at the buffet table and make a mental note of the dishes that you will get.
Selecting low calorie food may be hard for someone on a weight management plan. Knowing what you like to have beforehand also saves time.

4. Take small portions on a small plate.

Getting small portions of foods will help you control your appetite.

Getting a small portion of each dish will satisfy your curiosity as well as control your appetite. What’s a bit? About the size of the smallest circle you can make with your index finger and thumb. This will also help you maximize your buffet experience, because you can go back for seconds (wait for 15 minutes) and only get what you really want.

5. Drink water in between cocktails and other drinks.
Soda and wine can greatly bulk up your calorie count for the day. Try to limit them when you can.

6. Restrain your servers!
Someone might be cutting up meat slices or cooking omelet’s on the spot. Don’t be afraid to ask for less oil in your pasta, less cheese, a smaller slice of meat, or no fatty dressing.

Despite all this advice, do enjoy yourself. It’s not often you’ll get to try such a wide array of food. Try to think of it as an exercise in balancing flavor instead of an excuse to overeat. For example, pair smoked salmon with salads, and a little sparkling white wine. The lemon wedges that come with the salmon will replace the salad dressing you would have added – and these dressings (thousand island, honey mustard) often have mayo, sugars or other fatty things. If you turn dining into an art, you’ll discover you enjoyed your meal more than had you mixed everything up into a mess on your plate.

See You At The Buffet!

The dishes are all laid out, and your table is ready. Please do us a service by filling out the comment card before you go. Happy dining!