By Christopher Mohr, Ph.D., R.D.
Type in the word “diet” on the internet and you'll come up with xxxx number of pages. As I sit in the airport, across from a book store, I can see 5 new diet books on the shelf right now. We have The Rice Diet, The Perricone Prescription Diet, The Best Life Diet, The Sonoma Diet Cookbook, and YOU on a Diet. And that is just the front shelf! How do you expect to sort through the hype?
Here is the skinny on how to make sure you're getting the best nutrition available, allowing you to spot a gimmick from a mile away. As consumers, if you're not savvy on what's hot and what's not, you're likely to get duped—again, and again, and again, but still without reaching your weight loss goals.
Here is a tried and true method of assessing what's a fad and what's reality. As a general rule, stay away from diets or programs that promise any of the following:
1. Draw simple conclusions from complex medical research . Without seeing the entire study or understanding how to comb through the research, it is impossible to understand the conclusions. And it is very easy to review a scientific study and take away just the points that support your belief. One great example of this is the proponents of the extreme low carbohydrate nutrition plans. There have been a handful of studies showing that drastically reducing carbohydrates may have some benefits. But reading the entire study tells a different story—they may have been conducted for a short time period, meaning what happens in 5, 10 or more years down the road? To this day, though, people tell me they shouldn't eat foods like bananas or carrots because they have too many carbohydrates. It's just not true.
2. Promise permanent weight loss without exercise. While it is possible to lose weight without exercise, there will be a large loss of muscle, and research has shown it is very difficult to maintain the weight loss without exercise. The books or infomercials that promise a new body with a magic pill or potion are notorious for this and unfortunately, so are some diet books. Healthy weight loss takes a combination of balanced nutrition and exercise, coupled with behavior changes.
3. Claim to produce quick weight loss (1 to 2 pounds/week is recommended). Just today I saw an ad of a woman saying she couldn't believe how in just 1 week, she lost 8 lbs. This gives false hope and is misleading.
4. Require the purchase of pills, potions, or other dietary supplements. There are surely books out there that require handfuls of pills or potions that will enhance fat loss. Again, steer clear.
5. Eliminate or drastically reduce any macronutrient. Fat was demonized in the early 90's and more recently, carbohydrates got the ax. The fact of the matter is that all macronutrients, carbohydrates, protein, and fat are important—it's quality that we need to focus on, not just eliminating them altogether.
Anyone can follow a “diet.” Whether you're trying to lose, maintain, or even gain weight, the most important component of a program is your behavior. People are “on a diet.” Then what happens when the novelty of the particular plan gets boring? You typically move to the next “diet” and keep jumping from plan to plan.
Don't look for a particular diet to get results, look for a sound program that combines healthy eating, balanced exercise, and behavior change. This triangle is how you'll get results!
