How to avoid a fad diet or dangerous diet

[yeli]

The thread about the cleansing diet got me thinking about other faulty or dangerous diets some people get lured into. Below is a list of things to consider about a diet or weight loss regimen before you start.
Unfortunately, there is no magic bullet for weight loss - or the government would have selling it by now! hehe
You need to burn off more calories than you take in. Youneed a "deficit" of 3600 calories to lose 1 pound - for 1 kg or 2.2 pounds of weight you would need to burn 7920 calories.

If your answer to any of these questions is “Yes,” it likely means the claim is too good to be true and you should be suspicious.

* Does it use scare tactics or a money-back guarantee, rather than proven results? Playing on emotion, misinformation or fear is common among nonscientific pseudo-experts. Watch for terms like “breakthrough” and “miraculous” or claims that foods are “poisons.”

*Does it use non-scientific terms like “revitalize,” “detoxify”? Does it claim to increase stamina, stimulate your body’s healing power or boost your energy level? These are not scientific terms. And no product can increase your stamina, strength or immunity.

*Does it offer “proof” based on personal testimonials rather than sound science? Nutrition is a science, based on fact, not emotional belief. Be skeptical of case histories and testimonials if they are the only proof a product works.

* Does it advise supplements for everyone or recommend large doses of nutrients? Not everyone needs a supplement; too much may be harmful. Most healthy people can obtain all the nutrients they need from food.

*Does it make unrealistic claims such as “cure disease” or “quick, easy”? There are no “magic bullets”. Most health-promoting approaches take some effort. Quackery thrives because people want simple cures and magic ways to change what is imperfect.

* Does it blame the food supply as the source of health problems, belittle government regulations or discredit the advice of medical authorities? Quacks often criticize these sources, as well as claiming the traditional health community is suppressing their work. The fact is, you will find choices among well-researched methods.

* Does it claim its “natural” benefits surpass those of “synthetic” products?
There is nothing magical or safe about “natural.” From the standpoint of science, the chemical structures of natural and synthetic dietary supplements are essentially the same and the body uses them in the same manner. Even substances found in nature can have natural toxins with potent, drug-like effects.

* Does it mention a “secret formula” or fail to list ingredients or side effects on the label? By law, medications must carry product information on their packaging, including ingredients, use, dosage, warnings, precautions and what to do if reactions occur. Products sold through quackery may not report this information, including potential side effects and dangers.

[ozma]

Nice nod, but 1 KG = 2.2lbs. But we catch your drift.

[yeli]

Originally Posted by ozma

Nice nod, but 1 KG = 2.2lbs. But we catch your drift.

Crap, I knew I should not stay up past my bedtime to type. I fixed it above...

[steffib]

Nice summary, and quite timely for the holidays.

One question: I recall that 1 kg is a bit more than 7000 calories to lose. (I used to make the not-quite-accurate, but useful estimate that 10 bars of chocolate = 10 Liters of milk = a bit less than 1 kilo of weight.) I suspect that it's the kilo/pound thing: 3600 calories per pound sounds as if it's in line with what I learned many years ago?

Boulder is the capitol of the USA for fad diets and fad health ideas and general quackery.
I am *extremely* skeptical about anything other than eat sensible and get regular exercise......

[Kimahri]

Originally Posted by *maria*

Boulder is the capitol of the USA for fad diets and fad health ideas and general quackery.
I am *extremely* skeptical about anything other than eat sensible and get regular exercise......

Ditto....I gained 50 lbs in 6 months while on Depo-Provera. With portion control and exercise I lost it but it took 18 months (I hit two very long plateaus). That was 5 1/2 years ago.

When I was a group fitness instructor people asked all the time "how did you do it?" and when I told them I would see their eyes glaze over a bit. They wanted to hear I did the X diet, or took XYZ supplements or eliminated whatever the evil food du jour was in the media.

~~Kimahri

[SamiraShuruk]

I used cringe every time I heard a Relacore commercial
Relacore Review: Does Relacore Really Work?

More often than people asking "how do you do it" is people saying "you don't understand because you're thin." It's difficult to reply to that- but honestly I'm a healthy weight because I eat healthy and I'm active. There is no magic formula.
When I'm not as active I start putting on weight immediately. When I'm not eating right I feel it right away. It's mostly a matter of not letting it get away from you too much because it's much harder to lose than it is to maintain.

[yeli]

Originally Posted by steffib

Nice summary, and quite timely for the holidays.

One question: I recall that 1 kg is a bit more than 7000 calories to lose. (I used to make the not-quite-accurate, but useful estimate that 10 bars of chocolate = 10 Liters of milk = a bit less than 1 kilo of weight.) I suspect that it's the kilo/pound thing: 3600 calories per pound sounds as if it's in line with what I learned many years ago?

You are right, when I was typing above I was writing it as 1 pound = 3600 calories. Then I tried to be smart and added in the 1 kg conversion and messed it up. To lose 1 kg of weight you would need to burn 7920 calories.
Sorry the mistake, I was up way to late playing....

[NajlaHalem]

1 lb = 3500 calories.
500 calorie deficit over 7 says = 1lb loss for week

It works. I lost 25lbs this way almost 4 years ago. Another 5 at the end of that year and I entered a bodybuilding competition and placed 3rd. Now I've maintained the same original 25lb loss. Size 12/14 to size 4. Consistent work, consistent eating (which means hitting the gym this morning at 6:20).

But it's true that people's eyes glaze over when I tell them this.

[yasmindiab]

thanks, Yeli!

Just for curiosity's sake...what do you think about programs like Weight Watchers?

[zahena]

I was on depo and that's when all this weight magically appeared. Of course the depo made me insane so I had to get off it before a shotgun miracously appeared in my hand while perched in a clock tower! LOL!!! I was only on it for a meer 9 months but that was enough.

My favorite is when people do South Beach or even worse Atkins. Totally unhealthy. In fact, it killed a friend of ours because it aggrevated a heart condition he had, his electrolytes got out of balance and he passed away in his sleep. Since he was out on tour we just assumed a drug overdose. never thinking it was a diet he was on to get his "rock star" body in line!

[yasmindiab]

Originally Posted by zahena

I was on depo and that's when all this weight magically appeared. Of course the depo made me insane so I had to get off it before a shotgun miracously appeared in my hand while perched in a clock tower! LOL!!! I was only on it for a meer 9 months but that was enough.

My favorite is when people do South Beach or even worse Atkins. Totally unhealthy. In fact, it killed a friend of ours because it aggrevated a heart condition he had, his electrolytes got out of balance and he passed away in his sleep. Since he was out on tour we just assumed a drug overdose. never thinking it was a diet he was on to get his "rock star" body in line!

Oh my GOSH, Zahena...that is terrible!!!!
(just as a funny side note, it took me about 6 times to type your name, because I kept typing Az instead of Za.)

[zahena]

LOL!!!

It was pretty sad. It worked well for the other guy in the group who made an abrupt halt when Dave passed. It was really sad because they were just two days away from returning home here in Dallas to play on the mainstage for Ozzfest. It was their big return. The realization of their 'big dream'.

Hence why I just try diet and exercise. Most of the time I only get the exercise right. I mean, who can give up the illict affair with Ben and Jerry???

[ssipes]

Originally Posted by zahena

I was on depo and that's when all this weight magically appeared. Of course the depo made me insane so I had to get off it before a shotgun miracously appeared in my hand while perched in a clock tower! LOL!!! I was only on it for a meer 9 months but that was enough.

My favorite is when people do South Beach or even worse Atkins. Totally unhealthy. In fact, it killed a friend of ours because it aggrevated a heart condition he had, his electrolytes got out of balance and he passed away in his sleep. Since he was out on tour we just assumed a drug overdose. never thinking it was a diet he was on to get his "rock star" body in line!

The south beach diet is not totally unhealthy; from all research I have done it is one of the healthiest of the popular diet books out there. There is peer-reviewed scientific research backing up the principles underlying the diet. Do you even know what it is? It is nothing like the Atkins diet. My doctor recommends a southbeach-type diet, but many doctors poo-poo it without even knowing what it is, because it unfortunately has had a "low carb" label attached to it, when in fact the diet's emphasis is on eliminating refined carbs and limiting other high-glycemic carbs.

I'm only one data point, but at one time my cholesterol was 289, and I reduced it to just under 200 and increased my HDLs after 3 months on the south beach diet. Many of us here who are healthy and managing our weight problems are essentially following the principles of the south beach diet.

Sedonia

[yeli]

Originally Posted by yasmindiab

thanks, Yeli!

Just for curiosity's sake...what do you think about programs like Weight Watchers?

Actually a program like Weight Watchers is a good way to approach weight loss. Weight watchers actually employes dietitians to work with clients and not just someone who calls themselves a "nutritionist".
The other thing I like about the Weight Watchers program is that it teaches a liftstyle change thorugh protion control. It does not talk about "good" foods or "abd" foods, it teaches that all foods cna fit with MODERATION and portion control.
All though it can be costly, I would suggest a program like that to anyone that needs the group interaction for controlling urges and needs a strict regime that includes "counting" points, calories, fat, etc.

[yeli]

Originally Posted by ssipes

The south beach diet is not totally unhealthy; from all research I have done it is one of the healthiest of the popular diet books out there. Many of us here who are healthy and managing our weight problems are essentially following the principles of the south beach diet. Sedonia

Ahh, and your last statment there makes all of the difference. Following the "idea" of a diet plan versus the strict plan itself will make a difference. Many fad diets have aspects of them that are actually good ideas or pans to follow - cutting out fried foods, eating in moderation, increasing fruits and veggies, etc. Those are all good concepts to take on in a diet. However, when you place other restrictions o the eating habits of person and state "facts" that are not based in science, that's where the fad and unhealthful eating habits come in.
The South Beach diet is a walking contradiction. Telling people what they want to believe is part of the reason that the Atkins diet and the SOuth Beach Diet has become so popular.

Initiialy the athor of the south beach diet states that “the faster the sugars and starches you eat are processed and absorbed into your bloodstream, the fatter you get. However, the reall reason that you lose the weight (if you follow the diet to a “T”) is because it is a low calorie plan…average intake is about 1400-1500 calories per day…not because it promotes sugars that digest slowly.

The author also make some serious missteps in his writing the book and professionals have sighed over these mistakes again and again. The book purports portion size and exercise are not important initially and then later suggests such things as counting nuts and daily walks. For another example, early in the book he states that trans-fats are dangerous and need to be avoided, yet on page 54 he makes the outrageous claim that French fries and potato chips are healthier choices than baked potatoes because of the "fat in which they're cooked."

There is also a period in the diet where you are supposed to avoid all chocolate for some reason, but then in the recipes section for that phase, he recommends a recipe for fruit dipped in chocolate!

Also, the books says eggs, a big part of Phase 2, have no saturated fat but they do (1.5 g)

For you beer drinkers, the author wrongly targets beer carbs as being particularly bad, attributingthe problem to maltose. He says the high "glycemic index" of maltose in beer raises a person's blood sugar response, contributing to weight gain. But beer contains no maltose, and there is no published glycemic index for beer. In fact, the carbohydrate level of beer is too low to measure a glycemic index.

[yeli]

Here are some pros and cons about the South Beach diet;

Food experts preach balance, variety, and moderation. Food exclusions are usually a red flag for an “extreme” diet. Phase One of the diet encourages many food exclusions such as fruits, breads, pasta, potatoes, and dairy products.
The healthiest part of this program is Phase Two and Three with the emphasis on whole grains, lean proteins and dairy, and fruits and vegetables. This diet can indeed help people lose weight and in addition help lower blood pressure, cholesterol, the risk of heart attacks and cancers, as well as other chronic diseases. Because fruits and vegetables are low in calories and high in fiber they aid in weight loss by providing a feeling of fullness with few calories. Anyone wanting to lose weight and prevent and manage diseases should increase their fruit and vegetable intake. The author also includes healthy dining out tips such as order double vegetables, order ½ portions, and eat only three bites of your favorite dessert and share the rest. Some exercise is included, but should include more.

I would not recommend my patients read the theory behind the diet because the science doesn’t match up, but I might recommend the meal plans and recipes in Phase Two and Three because they are rich in whole grains, lean proteins and dairy, unsaturated fats (such as olive oil) and high in fruits and vegetables. The weight loss rate of Phase Two is healthy and this Phase promotes consistent meal times, snacks, a healthy dessert, and plenty of water. Some of the recipes included are fun and unique such as the “mashed potatoes” made actually from cauliflower.

[mihri]

Originally Posted by yeli

Phase One of the diet encourages many food exclusions such as fruits, breads, pasta, potatoes, and dairy products.

This is not entirely true. A typical day on phase one includes 3 servings of dairy in the form of part-skim cheeses (mozzarella and reduced fat cheddar), lowfat cottage cheese, and lofat ricotta cheese. Phase one lasts two weeks and is not recommended for long-term weight loss. Even the book says that such extreme exclusions aren't healthy over long periods of time.

Of course, I'm not a nutritionist and you are, so I definitely respect what you're saying here. I read the book cover to cover and must admit that although I follow the diet (and it's working quite well), I don't even *understand* the science he puts forth. It just makes sense to me that more fruits/veggies/whole grains/lean protein sources/healthy dairy choices and less fats/sugars/alcohols/refined processed starches would work as a weight loss/maintenance regimen. Phases 2 and 3 are, as you say, healthy eating plans. I find I have more success with a diet plan if I'm told what to eat (I'm the kind of person who can justify just about anything if not following a program), so I do follow this one pretty close to the letter, although not exactly.

By contrast, I read the Atkins book as well and figured it was way too exclusionary of certain foods and nothing in the world will convince me that eating so much fat and so few carbs is a good plan. Atkins and South Beach are really not alike at all when you look at them with my untrained eyes.

Thanks for sharing your knowledge with us and looking out for the health of your fellow bhuzzers! I, for one, appreciate it.