March is National Nutrition Month. . . Go Fad Free

Darcy Lewis, dietetic intern

Ball Memorial Hospital

Q. With all the popular diets available, which, if any, are effective and healthy?

A. Diet fads come and go, and some may even be successful – for a while. The question is, will it be realistic to maintain it long-term? For National Nutrition Monthâ 2007, the American Dietetic Association believes the most effective, long-term way to achieve a healthy lifestyle is to be 100% Fad Free.

Popular fad diets, such as The Atkins Diet, The Zone Diet, and The South Beach Diet do not promote healthy weight loss and maintenance. The good news is that the best “diet” is not a diet at all. Making small and simple lifestyle changes is a more effective, achievable, and healthy way to lose weight and keep it off.

• The Atkins’ Diet is an extreme deprivation of carbohydrate foods while offering an unlimited amount of protein and fat. This diet claims that an intake of protein and fat will “melt” the fat off your body through ketosis. Ketosis has been proven scientifically to burn only 45 extra calories each day, not 700-900, as this book claims. In addition, this diet restricts many fruits, vegetables, whole grains, legumes, and low fat dairy, all of which are important to include in a healthy, balanced diet.
• The Zone Diet is based on a meal plan that includes six small meals per day of 40% carbohydrate, 30% fat, and 30% protein. A healthy distribution of calories would include more carbohydrate and less protein. This higher level of protein is dangerously high for diets over 2,200 calories. The author misinterprets the glycemic index, which portrays carrots, orange juice, rice, potatoes, and pasta as “dangerous” foods. To meet criteria for a high glycemic food, the serving size for carrots would have to be 1.5 pounds!
• The South Beach Diet starts with a two-week period of no carbohydrates. Fruits and grains are then gradually added back into the diet. Weight loss of 8-14 pounds is promised in the first two weeks, which is completely false. This diet also incorrectly uses the glycemic index to exclude healthy foods like carrots, watermelon, and bananas.

The “bottom-line” for any weight loss regimen is to create a calorie deficit that will promote weight loss. If more calories are burned than eaten, weight loss results. Weight loss results from a decrease in caloric intake, NOT from the distribution of calories! Instead of “dieting,” why not follow some simple, healthy steps that can help you lose and maintain your weight?

• Develop a Healthy, Lifelong Eating Plan. Get back to the basics and use MyPyramid (http://www.mypyramid.gov/) to help determine an appropriate eating plan.
• Look at the Big Picture. All foods can fit into a healthy diet, when eaten in moderation. One “splurge” won’t make or break your diet.
• Be Active! Regular physical activity is important in overall wellness, and it can promote weight loss and maintenance.
• Be Able to Spot a Fad. Unreasonable claims that offer quick and dramatic weight loss, diet supplements, or expensive foods are key features of fad diets.
• See a Registered Dietitian. Food and nutrition misinformation can be harmful to your health, in addition to your wallet! RD’s are uniquely qualified to develop successful eating plans that meet individual needs. To become a dietitian, RD’s are required to have a bachelor’s degree from an accredited college, complete a dietetic internship, pass an accredited registration exam, and maintain 15 hours of continuing education each year.

*Before starting any diet or exercise plan, make sure you consult with your physician*

Darcy Lewis is a dietetic intern at Ball Memorial Hospital, for more information send an email to info@chsmail.org.

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