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did you know that 90% of those who try weight loss fad diets instead of “life long healthy habits” either fail at keeping weight off or their healthy changes long term?

Read the iformation below to learn more on how to maintain those healthy habits all year long with reliable nutrition information you can trust on popular diet myths…BUSTED….

Popular Diets Reviewed

By the time you read this, there may already be a new best-selling diet book heading the list. But, with some help from your registered dietitian at Nutrition in Action, we have put together these facts to give you the scoop on current popular diets.

The South Beach Diet: TheDelicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss by Arthur Agaston, Rodale Press, 2003.

Diet Summary: Comprised of three phases, the South Beach Diet begins by banning carbohydrates such as fruit, bread, rice, potatoes, pasta and baked goods and allowing normal-size portions of meat, poultry, shellfish, vegetables, eggs and nuts. Dieters are told they will lose between eight and 13 pounds in the first two weeks during the “detoxification” phase. The second phase reintroduces “good carbs” (as defined using an online glycemic index) and dieters expect to lose one to two pounds per week until the weight goal is reached. The third phase is the least restrictive, allowing the dieters to eat pretty much anything in moderation. The theory behind the South Beach Diet is that the faster sugars and starches are digested, the more weight is gained.

THE BOTTOM LINE: the diet will cause weight loss because it is a low-calorie plan with an average intake of about 1,400 to 1,500 calories per day. The diet’s first phase promotes potentially dangerous accelerated weight loss; however, the second and third phases emphasize whole grains, lean proteins and dairy, unsaturated fats and fruits and vegetables, in addition to consistent meal times, snacks, a healthy dessert and plenty of water.

French Women Don’t Get Fat: The Secret of Eating for Pleasure by Mireille Guiliano, Knopf, 2004

Diet Summary: French Women Don’t Get Fat, like many other diet books, is a blend of some insight, shaky science and sheer speculation. The author, who is not a nutrition or weight loss professional and doesn’t claim to be, bases her advice on her own and her friends’ personal experiences and observations she’s made through living in France. She does make some recommendations, though, which can be supported by science. For instance, eating soup and eating more vegetables, which have been found to help reduce calorie intake naturally. Also, she recommends walking for exercise and weight training for women over forty, which most experts would agree is a terrific strategy. However, the author makes some questionable dietary claims, such as that leeks are a mild diuretic, have a “magical” quality, and cause weight loss (there is no science backing these claims). She also advises people to start dieting through a semi-fast, eating predominantly leek soup.

THE BOTTOM LINE: While most people would lose weight using this method, it’s not nutritionally adequate or a way of eating which can be maintained over the long term. Learning consistent eating habits is a more proven way to lose weight and keep it off. Although the author says Americans wouldn’t be fat if we ate the way the French do (the French have about half of America’s overweight and obesity rate) French women do get fat —and the obesity rate in France is growing quickly!

Eat Right 4 Your Type: The Individualized Diet Solution to Staying Healthy, Living Longer & Achieving Your Ideal Weight by Peter D’Adamo, G. P. Putman’s, 1996

Diet Summary: The author, a naturopathic physician, contends that the key to good health is eating optimally according to your blood type. If you are a Type O (about 46 percent of the population), you are in for a challenge—no beans, wheat or dairy products. While special consideration is given to one’s ethnic origins—African, Asian or Caucasian —in general, all Type Os are the original hunter-gatherers and need to eat meat and avoid grains; Type As are meant to be vegetarians; Type Bs do well as omnivores, tolerating a variety of food, and are the only blood type that can thrive on dairy products. Alternative suggestions for foods to be avoided within each food group are provided and, with effort, nutritional adequacy could be achieved.

Readers are encouraged to derive their nutrition from food, but the author recognizes that each blood type may need specific additional supplements.

THE BOTTOM LINE: Eat Right 4 Your Type pigeonholes the reader into dietary plans based only on blood type and does not take into consideration any individual variances.

The general statements that suggest all blood type populations have specific problematic foods in common are not supported by current scientific research.

Dr. Atkins’ New Diet Revolution: Revised and Improved by Robert C. Atkins, Avon, 2001.

Diet Summary: Arguably one of the most famous fad diets, the Atkins Diet program restricts carbohydrates and focuses on eating mostly protein with the use of vitamin and mineral supplements. According to the program, this will alter a body’s metabolism so it will burn stored fat while building muscle mass. The “new” Atkins Diet is the same diet with a more liberal maintenance plan.

THE BOTTOM LINE: With the “new” Atkins diet, some of the sensationalism is gone, and there is heavy promoting of low carb bars and food products. But, the bottom line is still the same. Carbs are demonized and there are major restrictions on fruits and vegetables, whole grains, beans and low-fat dairy foods that contradict everything we know about health promotion and disease prevention.

SO HOW CAN YOU MAKE THE RIGHT WEIGHT LOSS STRATEGIES?

Make smart choices from every food group each day!

Give your body the balanced nutrition it needs by eating a variety of nutrient-packed foods every day. Just be sure to stay within your daily calorie needs.

A healthy eating plan:

• Emphasizes fruits, vegetables, whole grains and fat-free or low-fat milk and milk products.
• Includes lean meats, poultry, fish, beans, eggs and nuts.
• Is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.

Get the most nutrition out of your calories

Choose the most nutritionally rich foods you can from each food group each day—those packed with vitamins, minerals, fiber and other nutrients but lower in calories.

• Focus on vegetables and fruits. Eat a variety— fresh, frozen, canned or dried. For women ages 19-50, you need 7-8 servings, men ages 19-50 need 8-10 servings of vegetables and fruits each day.
• Vary your veggies. Eat at least ONE Dark orange and ONE dark green vegetable each day such as carrots, sweet potatoes, broccoli and dark leafy greens each day. Include beans and peas such as pinto beans, kidney beans, split peas and lentils more often.
• Get your calcium-rich foods. Have at least 2 servings of low-fat or fat-free milk/milk alternatives—or an equivalent amount of low-fat yogurt and/or low-fat cheese every day (11⁄2 ounces of cheese equals 1 cup of milk). If you don’t or can’t consume milk, choose lactose-free milk products and/or calcium-fortified foods and beverages.
• Make half your grains whole. Look to see that grains such as wheat, rice, oats, or corn are referred to as “whole” in the list of ingredients.
• Go lean with protein. Choose lean meats and poultry. Bake it, broil it or grill it. And vary your protein choices with more fish, beans, peas, nuts and seeds.
• Know the limits on fats, salt and sugars. Read the Nutrition Facts label on foods. Look for foods low in saturated fats and trans fats. Choose and prepare foods and beverages with little salt (sodium) and/or added sugars.
  

Find your balance between food and physical activity

Did you know that 63% of Canadians - just like you - are not active enough to achieve the health benefits they need from physical activity?

Regular physical activity is important for your overall health and fitness—plus it helps control body weight, promotes a feeling of well-being and reduces the risk of chronic diseases.

• Be physically active for at least 30-60 minutes most days of the week. All activity during the day helps meet your 30-60 minute totals! Add them up and don’t discount your walking, dancing, gardening activities! They call count!

CONSIDER THIS

If you eat 100 more food calories a day than you burn, you’ll gain about 1 pound in a month. That’s about 10 pounds in a year. The bottom line is that to lose weight, it’s important to reduce calories and increase physical activity.

Information adapted from www.eatright.org

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