FAD DIETS 101
Swimsuit season is upon us, and that has most of us looking for a quick way to slim down! Most people turn to the trendiest diets their friends or the media are promoting and it is hard to know which one works and which one is worth investing in. Keep in mind that with most things, if it sounds too good to be true, it probably is. If a diet or weight loss supplement claims a large amount of weight loss in a short period of time, it is likely not safe for your body and highly unlikely to make a permanent change. A healthy weight loss plan should promote a weight loss of about 1-2 pounds per week, and should be a balance of healthy carbohydrates, fats and protein.
Here is an overview of some of the most popular diets right now:
The Paleolithic diet is also known as the “caveman” diet or “hunter-gatherer” diet. This diet includes only foods that would found in the Paleolithic era. Premise is an overall healthy diet high in protein (19-35% calories), low carbohydrate and lower glycemic index foods (35-45% daily calories), and a high fiber intake.
Foods allowed are lean meats, poultry, fish, fresh fruit, leafy and cruciferous vegetables.
Restricted: dairy, grains, beans, sugar, candy, soft drinks, salt, limit eggs, nuts, dried fruit, and potatoes. The Paleo diet focuses on intake of good fats (omega 3 and omega 6 fatty acids), increasing potassium and decreasing sodium, and balancing acidic and alkali foods.
The Paleo diet provides books, cookbooks, and online recipes and resources to help those adopting this lifestyle.
Claims when you adopt the Paleo diet: you may reduce your risk of heart disease, type 2 diabetes, chronic degenerative diseases that affect people in the western world, lose weight if you are overweight, improve your athletic performance, slow or reverse progression of an autoimmune disease, and improve or eliminate acne.
Cons: This type of diet is very difficult to adhere to because it requires eliminating entire food groups such as dairy and grains; and followers should supplement calcium, vitamin D and should make sure
Gluten is the protein found in whole-wheat flours, barley, bulgur, couscous, semolina, spelt, triticale, and rye grains. Gluten free foods were originally developed for those with Celiac disease, which cannot digest the protein and must be diagnosed by a physician. People with celiac disease suffer from many health complications associated with the disease and Celiac can be life threatening. Symptoms can include bloating, malabsorption, diarrhea, weight loss and nutrient deficiencies, and rashes, and is often misdiagnosed as irritable bowel syndrome or anxiety.
Whole grains are a very nutritious choice, and are high in fiber (which helps keep you fuller longer) and essential nutrients such as B-vitamins and folate. Packaged foods that contain gluten are often high in calories; however replacing packaged cookies with gluten-free cookies will not necessarily help you lower your weight.
Paleo Diet:
Gluten-Free:
According to a 2012 report by the Academy of Nutrition and Dietetics, there are no published data to support a weight loss claim for a gluten-free diet.