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Popular
Diets: Which One Will Work for You?
An
estimated 65 percent of Americans are either overweight or obese. Dieting
in hope of shedding excess pounds has become a way of life for many of
us. Diet books purporting to be the magic bullet for weight loss abound
on any store bookshelf.
The
dilemma - which diet works the best?
Popular diets weigh in
Very low carbohydrate, high protein: Some call it a meat-eater’s
dream due to the higher amounts of protein and fat allowed on the diet.
This diet is highly restrictive in carbohydrates (bread, rice and pasta),
particularly early in the program. These diets are based on the idea that
cutting out carbohydrates and eating higher amounts of protein and fat
will regulate insulin levels and lead to weight loss, as well as reduced
hunger and food cravings.
Potential benefits:
Many people lose weight successfully on these diets in the short term,
perhaps because of reduced hunger. It is not clear, however, whether
the weight loss is maintained after six months.
What experts
say: Emerging research suggests that eating higher protein (up to
35% of total calories) may have some benefits including loss of body
fat, increased weight loss and increased satiety.
These early results
are promising for weight loss but the long-term benefits and health
consequences of higher protein and fat diets have not been determined.
Most respected health organizations still recommend eating lean protein
and lower fat dairy foods along with plenty of fruits, vegetables and
whole grains for optimal health.
Very low fat:
Very low-fat, high-carbohydrate diets consist mainly of beans, fruits,
vegetables, whole grains and non-fat dairy products. This diet is based
on the idea that the key to weight loss is cutting out fat, which is higher
in calories than carbohydrate or protein.
Potential benefits:
Some scientific studies have shown that this diet leads to weight loss
when combined with exercise; very low saturated fat diets may improve
heart health in some people. In others, a very low-fat diet may increase
their heart disease risk factors.
What experts
say: Extremely low-fat, vegetarian diets have reversed heart disease
in clinical trials but are very difficult to stick to for some people.
Very low-fat diets may also increase triglycerides and decrease HDL
(good) cholesterol. Neither of which is good for people at risk for
heart disease. A moderately low-fat diet offers a relatively easy weight
loss approach for many people and is still recommended by the American
Heart Association for people with heart disease.
Carbohydrate,
protein and fat in specific amounts: These diets claim that eating
a certain ratio of carbohydrates, protein and fat (e.g. 40 percent of
calories from complex carbohydrates, 30 percent from protein and 30 percent
from fats) will help you lose weight and prevent disease by regulating
your hormones.
Potential benefits:
Many people lose weight successfully on higher protein diets in the
short term and claim that they are not hungry.
What experts
say: Evidence demonstrating that balancing hormones by eating the
certain amounts of food will lead to weight loss or cure disease may
be exaggerated. It is based on the presumption that everyone is at risk
for imbalanced hormones. In fact, most people are adept at balancing
hormone levels (such as insulin) on a variety of diets.
Low fat, high
carbohydrate: This diet is based on a large body of scientific evidence
and promotes eating a variety of foods to obtain all of the important
vitamins, minerals and other nutrients needed for good health using the
food pyramid as a guide.
Potential benefits:
A diet low in fat and higher in carbohydrate may reduce risk for heart
disease and certain types of cancer.
What experts
say: Eating a wide variety of foods from all food groups in the
right amounts based on the USDA MyPyramid food guidance system is a practical way to
maintain a healthy weight and prevent disease in the long term.
More
about low carb diets
Researchers at Tufts
University compared four popular diets (excluding any exercise component)
and found that despite their profoundly different approaches to weight
loss, all four diets successfully helped people shed pounds and lowered
risk of heart disease.
The one snag - you
have to stay on the diets to see results, not just dabble and stop. Two
studies published earlier this year in the New England Journal of Medicine
revealed high drop-out rates among dieters on a very low-carbohydrate
diet as well as those on a plan that cut calories but allowed more carbohydrates.
Although the low-carbohydrate
group lost a lot more weight the first half of the year, after that they
started regaining weight and gained it back faster than the group consuming
a greater amount of carbohydrates. At the end of the year, there were
no major differences between the two groups.
There is also little
known about the long-term health consequences of low-carb diets. In these
diets, carbs are replaced by fat and protein. Over time, high fat consumption,
especially saturated fat, can increase your risk of heart disease and
some cancers. High protein intake over long periods may eventually lead
to kidney problems. Keep those risks in mind if you do try a low-carb
diet, especially if you have a family history of heart disease or kidney
problems.
Which
diet works best?
A healthy diet provides vitamins, minerals and other nutrients needed
to keep your body healthy and functioning properly. That means eating
a wide variety of foods from all food groups because each food group contributes
unique combinations of specific nutrients.
The reason many diets
“work,” at least in the short term, is not due to a specific combination
of nutrients but because fewer calories are eaten.
The bottom line:
If you eat fewer calories than you use, you will lose weight. Eating a
variety of foods including lean protein and lower fat dairy foods along
with plenty of fruits, vegetables and whole grains is still recommended
for optimal health.
Tips
to help you shed pounds and keep them off for good
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Make
an appointment with a registered dietitian to analyze your diet and
help you find a diet that works for you in your lifestyle. |
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Be
honest and consider what you are currently eating and how much you
are willing to change. |
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Think
in terms of eating well every day, not being on a specific diet. |
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Cut
back on total calories by eating smaller portion
sizes and limiting non-nutritious foods high in calories and fat.
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Think
long term, not just how you might skimp on food for a few days or
weeks. |
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Choose
an eating plan that lets you eat foods you enjoy. |
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Avoid
idle or passive eating while watching TV or sitting at the computer.
Studies have shown when you’re distracted, you don’t pay much attention
to the fact that you’re eating. |
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Exercise!
Physical activity is a key component of good health and will help
you manage your weight. The Women’s
Fitness Planner will help you determine how much physical activity
you need. |
Search for recipes
to match the eating plan that works for you!
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