One constant in nutrition is fad diets. We always seem to hear about another diet that promises to be the newest, simplest and best way to lose weight, feel better and so on. Sometimes these "new" diets are revamped old diets (think Caveman diet and Paleo diet).
What's the advice of someone who has studied nutrition in great depth? Read on!
Avoid fad diets. Often, fad diets promise fast results with little to no effort. They may try to sell you something. Sometimes they cut out entire food groups. If what is being promoted is not a fad diet and is instead a healthy lifestyle change, results may not be quick, you won't be pressured to buy a pill/shake/meal, and all food groups will be encouraged. Let's explore some of these ideas in more detail.
Fast results with minimal effort may sound promising, but often there is a catch. The amount of weight you can expect to lose safely is 1-2 pounds per week. If a diet promises that you will lose more than 1-2 pounds per week, likely what you'll lose most is fluid. It is important to keep enough fluid in your body to prevent dehydration, which can lead to a serious medical emergency.
You will often hear a sales pitch with fad diets. If a diet plan is selling you something, think about the primary motivator. The truth is that you do not have to buy special foods, shakes, or pills to lose weight and/or feel better. Eating a healthful, balanced diet that includes all food groups, as well as controlling your portions, is your best bet.
Fad diets often exclude food groups. Food groups exist for a reason. Each food group provides you with certain nutrients that are not found (in large amounts) in other food groups. The current USDA food groups include fruits, vegetables, grains, protein foods, dairy and oils. It is ideal to include a variety of foods from each of these groups because even within a food group, each food has a different amount of specific vitamins, minerals, fiber, etc. By eliminating a food group you will not be consuming all the nutrients your body needs. If you want more information about food groups, visit choosemyplate.gov/MyPlate and click on the food groups listed on the left.
The adage "if it sounds too good to be true, it probably is" applies to fad diets, too. Don't be dazzled by promises of spectacular results. Getting healthy takes effort and commitment, but it is worth it in the end. Think of small steps you can take to include more of a food group you don't eat much of, or find a way to fit extra activity into your daily life. You can do it!
Lynn Grant is a registered dietitian and certified diabetes educator. She works at Capital Region Medical Center and provides diabetes education and outpatient nutrition counseling by appointment.
EASY BREAKFAST OMELET
Pair this delicious omelet with a slice of toast, a piece of fruit and a cup of milk to make a very complete breakfast!
Prep Time: 5 minutes
Cook Time: 5 minutes
Makes: 1 large omelet (perfect for splitting with someone else or to save the other half for tomorrow!)
4 large eggs
Pepper, to taste
cup onion, diced
cup bell pepper, diced
1 small tomato, diced
1 jalapeno, diced (optional)
1 veggie sausage patty
Cook veggie sausage patty according to package directions (you can usually cook in the microwave). Allow to cool slightly, then roughly chop.
Meanwhile, in a microwave-safe bowl, whisk together eggs, milk, and pepper until blended. Add onion, bell pepper, tomato, and jalapeno. Top with chopped sausage patty. Cover bowl with a microwave-safe plate. Microwave on high for three minutes or until eggs are cooked.
Cut omelet in half. Share half with someone else or save for tomorrow!
Nutrition: 215 calories, 13 grams total fat, 4 grams saturated fat, 315 milligrams sodium, 375 milligrams potassium, 265 milligrams phosphorus, 8 grams total carbohydrate, 2 grams dietary fiber and 17 grams protein.