COLLEGE STATION When fad diets make the cover of Time magazine, something is going on. Something big and we’re not just talking waist sizes here. Diets like the Cabbage Soup Diet and the Grapefruit Diet along with low carbohydrate diets are sweeping the nation and that has some nutrition experts concerned.
In a nutshell, “fad diets set people up for failure,” explains Dr. Jenna Anding, a registered dietitian and nutrition specialist with the Texas Agricultural Extension Service.
“Many fad diets are so restrictive or boring that people tend to stay on them for only a short period of time. Most fad diets are not healthy and run counter to what long-term research has shown about weight loss. For successful long-lasting weight loss to happen people need to adopt a lifestyle that includes a healthy diet and regular physical activity.”
For example, the high protein/low carbohydrate diets that are the hope of so many dieters can actually be very harmful. Some fad diets are based on the idea that by reducing carbohydrates (sugars), the body is forced to burn fat reserves for energy.
“The problem with this is that some parts of the human body, like the brain, need carbohydrates to function. When you run out of carbohydrate stores, the body initially starts to break down muscle but then switches to body fat for energy. On the surface, this seems like a good thing because it preserves valuable protein. Unfortunately without carbohydrates, the body cannot effectively use the fats that are being broken down. As a result, these fats are turned into ketone bodies. As the body tries to use fat for fuel, the level of ketone bodies build up in the blood and can cause ketosis. Ketosis is not a normal state and can lead to some unpleasant and potentially serious side effects including nausea, dizziness, bad breath, headache and dehydration,” Anding said.
On the surface though, fad diets seem to be working but not for the reasons many diet gurus claim.
“In the first week or so, many fad diets appear to work but the weight that is lost is usually water weight. And some people will lose weight, but usually it’s because they’re taking in fewer calories, not because they’re eating less of a certain food group.”
Interestingly enough, one mental health therapist thinks most people know deep down that fad diets don’t work.
“I think there is sort of an underlying desire for a quick fix. Losing weight and keeping it off is so difficult. The statistics for keeping it off are not good. Most people say they’ll try anything but exercising,” says Lauri Baker Brown, licensed professional counselor, and licensed marriage and family therapist in the mental health department at Scott and White Clinic.
“Also I think there is an ongoing separate issue here that many people are overweight due to their emotions. Ninety-five percent of women can give you almost a nutritionist’s answer on how you can lose weight but aren’t doing it.”
Anding and Baker Brown both pose the question: How long can people be satisfied with eating only cabbage soup, or bacon and eggs or grapefruit?
Not long, they say. And falling off the diet can lead to lots of guilt.
Baker Brown, who works with many patients who are trying to lose weight, says this can create a vicious cycle that only adds to a person’s “emotional hunger.”
“I ask them if they’re willing to trade that cycle for something that does work a healthy diet and exercise.”
Anding agrees.
“For weight loss to be long term, we need to move away from dieting’ and instead adopt permanent behaviors that promote healthy lifestyles,” says Anding.
For weight management to be successful, Anding recommends that people set realistic goals and commit to eating a healthy diet and obtaining regular physical activity.
Incorporate fruits, vegetables and whole grains in place of high fat foods and snacks. Also, watch those portion sizes. People can still have cake, ice cream and other “forbidden” foods, just eat less of them. Engage in physical activities that are enjoyable. In addition, try to identify and control events, such as stress or social situations, that encourage people to eat even when they’re not hungry.
Baker Brown adds that understanding the relationship a person has with food and finding out the importance of food in their lives is very important. Is food comfort, a way of relieving stress or depression?
“Find another alternative that is satisfying, yet easily accessible and quick like listening to music, needlepointing, walking, writing in a journal,” she says.
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