Fad Diets: Do They Live Up to the Hype?

We have all seen advertisements for the latest and greatest diet. They promise magic results, such as “Lose 15 pounds in 1 week!” or “Never feel tired again!” These new, popular diets are termed “fad diets.” Their health claims are appealing because they offer immediate results and often show a celebrity who lost weight by following one.

But, are fad diets too good to be true? Most likely, yes.

These diets rarely have staying power. Some people have short-term success, but the diet is usually too restrictive to maintain positive and consistent results. Even though these diets aren’t quick, miracle solutions, some of the characteristics of these diets may be beneficial. Here’s a closer look at some fad diets:

PALEO DIET

This diet centers around only eating foods that can be hunted or gathered; theoretically what cavemen ate. On this diet, you can eat meat, fish, poultry, eggs, vegetables, and fruit. You cannot have grains, dairy, legumes (beans and peas), sugar, or salt. 

• PRO: You will likely eat more vegetables and fruit! Vegetables and fruit provide important nutrients, such as vitamin C, vitamin A, potassium, and fiber, which you need to maintain your health. You may also reduce your sodium intake by eating less processed foods. Eating less sodium may help keep your blood pressure in the recommended range.
• CON: By excluding whole grains and dairy, you are missing out on important vitamins and minerals, such as calcium and vitamin D. You may also over consume fat, especially if you do not choose lean meats. Eating an excess amount of saturated fats may increase your cholesterol and predispose you to heart disease. Lastly, weight loss will follow any diet if the amount of calories you eat is less than the amount of calories you burn exercising or are used to keep your organs functioning.

DETOX DIETS

There are many variations of a “detox diet.” Typically you fast or limit the amount you eat at the beginning. Then, you avoid certain food groups, such as grains. Throughout, detox dieters may drink specific juices or smoothies as meal replacements.

• PRO: Many detox diets encourage smoothies of fresh fruits and vegetables, which everyone should eat more of in their diet. Additionally, by fasting or eating very little, you may identify certain foods that trigger symptoms for you like constipation or diarrhea. Registered Dietitians can help you identify these trigger foods in safer and healthier ways.
• CON: You will lose weight, but it is because many of these detox diets are dangerously low in calories and protein. You may feel tired and dizzy and experience headaches. Importantly, the premise of many of these diets is flawed. They propose that toxins are widespread in our food supply, and you need periods of “detoxing.” In reality, if a food were full of dangerous chemicals, the United States Department of Agriculture would not allow it on the shelves. Also, you do not need a special diet to “detox.” Your body naturally removes toxins. Your liver breaks down harmful chemicals, and your kidneys get rid of them in your urine.

If you want to follow a healthy diet, you may see these fad diets and be confused or discourage by all the false information portrayed. The Paleo Diet and Detox Diets are just 2 of the many fad diets out there, and there is always a new one around the corner. Luckily, nutrition professionals are looking out for you. The Academy of Nutrition and Dietetics has issued a simple guide to help you spot fad diets that cannot be trusted. They recommend that you ignore a diet if it has any of these characteristics:

1. Encourages rapid weight loss
2. Allows unlimited amounts of a certain food
3. Removes an entire food group
4. Makes you follow a complicated eating schedule
5. Says that you do not need to exercise

If you are looking to make your diet healthier, try to make ½ of your plate fruits and vegetables, choose lean proteins like lean meats and legumes, eat low-fat dairy items, substitute whole grain products for refined grains when you can, and use healthy fats like plant oils instead of saturated fats like butter. In your diet, incorporate cultural dishes that you like and flavors that you cannot live without. Keep in mind that a diet you can sustain will help you avoid “yo-yo” weight changes, which occur when you lose weight quickly only to gain it back later. The healthiest and most realistic way to lose weight is gradually, ½ to 1 pound per week.

For even more tips on how to create a personalized healthy diet, schedule a meeting with a local dietitian. Happy eating!

Rachel Kelley, MS
NIH Dietetic Intern

Anna Kinard, RD
Community Dietitian

National Nutrition Month®: Week 4 Healthy Living Tips

Congratulations, you made it to the LAST WEEK of National Nutrition Month®.

We hope you've found these tips and ideas helpful and that you've been able to create healthy habits that will not only last for the rest of the month but for years to come.

MARCH 24TH

Check out the FULL version of the
31 Days of Healthy Living calendar

Say No to Artificial Trans Fats

Trans fats are also known as partially hydrogenated oils. They are made by mixing unsaturated fats with hydrogen gas at a high heat to make them resemble saturated fats. In the long term, consumption of trans fats raises the risk of obesity, diabetes, heart disease, Alzheimer’s, depression and many more diseases.

MARCH 25TH
Go Fiber!

Fiber can help keep us full, and studies show that people who eat high fiber diets weigh less than those who do not. Other health benefits of fiber include reducing bad cholesterol, controlling blood sugar, and keeping your digestive system healthy.

MARCH 26TH
Eat Something Blue

A diet rich in blue and purple foods can have anti-aging benefits, help prevent urinary tract problems, and reduce your risk of cancer. Blackberries, blueberries, eggplants, and plums are a few good options you should throw into your cart next time you’re at the store!

MARCH 27TH
Reuse, Reuse, Reuse

Reusable grocery totes are a great way to be earth friendly, but these bags can harbor bacteria that can lead to food poisoning. Wash reusable bags frequently and keep meat, poultry, and fish in separate totes away from produce and ready to eat foods.

MARCH 28TH
Eat Right Before Exercise

Eating proper foods before working out can give you the energy you need so you don’t feel burned out. Eat a meal 3-4 hours beforehand that is high in carbohydrates and contains some protein, fat, and fiber.

MARCH 29TH
Rethink Your Drinks

Added sugars in soft drinks, energy drinks, and sport drinks can contribute to weight gain by making us consume excess calories throughout the day. Make healthier drink choices by switching to water or low-fat milk, drinking 100% juice, or sipping on flavored seltzer water.

MARCH 30TH
Slow Down

It takes about 20 minutes for our bodies to realize we are full. Instead of eating until you are full, eat until you are satisfied. This will help to prevent overeating and reduce caloric intake. 

MARCH 31ST
Give Yourself a Pat on the Back

This month has been full of new ideas and challenges to help you adopt a healthy lifestyle. Keep up the great work!

Eating Right for Older Adults

With the help of our friends at the Academy of Nutrition and Dietetics, we've been sharing healthy living tips in honor of National Nutrition Month®. Check out a resource from their website (www.eatright.org) that outlines some important nutrition tips for older adults.

Since the average age of Food & Friends' clients is 50 years old, these tips are something that our registered dietitians consider when they develop specialized meal plans, conduct nutrition assessments and teach cooking classes.

Healthy Eating for Older Adults

 

Eating a variety of foods from all food groups can help you get the nutrients your body needs as you age. A healthy eating plan emphasizes fruit, vegetables, whole grains and low-fat or fat-free dairy; includes lean meat, poultry, fish, beans, eggs and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.

Eating right doesn’t have to be complicated. Start with these recommendations from the Dietary Guidelines for Americans:

• Eat fruits and vegetables. They can be fresh, frozen or canned. Eat more dark green vegetables like leafy greens or broccoli, and orange vegetables like carrots and sweet potatoes.
• Vary your protein choices with more fish, beans and peas.
• Eat at least three ounces of whole-grain cereals, breads, crackers, rice or pasta every day.
• Have three servings of low-fat or fat-free dairy (milk, yogurt or cheese) that are fortified with vitamin D to help keep your bones healthy.
• Make the fats you eat healthy ones (polyunsaturated and monounsaturated fats). Switch from solid fats to oils when preparing food.

Add Physical Activity

Balancing physical activity and a healthful diet is your best recipe for health and fitness. Set a goal to be physically active at least 30 minutes every day. You can break up your physical activity into 10-minute sessions throughout the day.

If you are currently inactive, start with a few minutes of activity, such as walking, and gradually increase this time as you become stronger. Check with your healthcare provider before beginning a new physical activity program.

(Source: http://www.eatright.org/Public/content.aspx?id=6838)

National Nutrition Month®: Week 2 Healthy Living Tips

It's Week 2 of our National Nutrition Month^® 31 Days of Healthy Living Challenge. Stay connected with us this month on Facebook, Twitter and Instagram for access to more tips and recipes.

MARCH 10TH

Check out the FULL version of the
31 Days of Healthy Living calendar

Go Green

Eat green foods such as spinach, broccoli, collard greens, kiwis, and limes. These are high in fiber, rich in nutrients like Vitamin C, Vitamin K, folate, potassium, and magnesium, and can help reduce your risk of cancer and heart disease.

MARCH 11TH
Follow Food Safety Guidelines

The Centers for Disease Control and Prevention estimates that roughly one in six Americans gets sick from foodborne disease each year. Reduce your chances of getting sick by practicing proper hand washing. Separate raw meat, poultry and seafood from ready-to-eat foods like bread and vegetables. Use a food  thermometer to make sure food is properly cooked.

MARCH 12TH
Warm Up with Spices

Take the chill off with warming spices. Did you know certain spices can actually make you feel warmer on a cold day? Try recipes featuring cardamom, chili, cinnamon, cumin, curry, garlic, peppercorn or turmeric.

MARCH 13TH
Eat Out Smart

You can dine at a restaurant and stick to your healthy eating plan! The key is to plan ahead, ask questions and choose foods carefully. Think about nutritious items you can add to your plate—fruits,
veggies, lean meat, poultry or fish—and look for grilled, baked, broiled or steamed items.

MARCH 14TH
Enact Family Meal Time

Research shows that family meals promote healthier eating. Plan to eat with friends or family at least a few times each week. Set a regular mealtime and turn off the TV, phones and other electronic devices to encourage mealtime talk.

MARCH 15TH
Drink More Water

Our bodies depend on water to regulate temperature, transport nutrients and oxygen to cells, carry away waste products and more. For generally healthy people, it is recommended that women consume about 9 cups and men consume 13.

MARCH 16TH
Shave 100 Calories A Day

Achieve and maintain a healthy weight by making small changes that can cut calories. Use low-fat or skim milk in your coffee, trim fat from meat, try sorbet or frozen fruit instead of ice cream, and dip veggies in salsa instead of chips.

National Nutrition Month®: Week 1 Healthy Living Tips

Each year, the Academy of Nutrition and Dietetics declares March National Nutrition Month®. This year’s theme is “Enjoy the Taste of Eating Right.” To celebrate, we are sharing a health tip for every day of the month. Check out the tips for Week 1 and don’t forget to share them with your friends on Facebook and Twitter.

Check out the FULL version of the
"31 Days of Healthy Living" calendar

MARCH 1ST
Eat Breakfast

There’s no better way to start your morning than with a healthy breakfast. Include lean protein, whole grains, fruits and even vegetables.

MARCH 2ND
Make 1/2 Your Plate Fruits & Veggies

Fruits and veggies add color, flavor and texture plus vitamins, minerals and fiber to your plate. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal.

MARCH 3RD
Celebrate Meatless Mondays

Get creative in the kitchen tonight and make a tasty vegetarian meal. Try cooking up vegetarian chili or lasagna, be adventurous with a veggie burger or make a spicy tofu stir-fry with fresh or frozen vegetables. Check out this recipe for Vegetarian Tortilla Lasagna.

MARCH 4TH
Watch Portion Sizes

Do you know if you’re eating the proper portion size? Get out the measuring cups and compare your portions to the recommended serving size. Using smaller plates, bowls and glasses can help you keep portions under control.

MARCH 5TH
Use Smart Substitutions

Try substituting lower-calorie, lower-fat ingredients for high-calorie ingredients and you won’t even tell the difference in the finished recipe. Try substituting some of the butter in baked goods with bananas, applesauce or prune puree.

MARCH 6TH
Be Active

Regular physical activity lowers blood pressure and helps your body control stress and weight. You don’t have to hit the gym—take a walk after dinner or play a game of catch or basketball.

MARCH 7TH
Choose Whole Grains

Whole grains are a better choice than white or refined grains because they provide more fiber and help reduce the risks of many chronic diseases. Read food labels to ensure that the first ingredient says whole wheat, brown rice, or whole grain flour.

MARCH 8TH
Choose, Pick, Make Healthy Snacks

Healthy snacks can sustain your energy level between meals. Whenever possible, make your snacks a combination of lean protein and fiber. Try low-fat yogurt with fruit,  whole-grain crackers with low-fat cheese, or a small portion of nuts with an apple or banana.

MARCH 9TH
Pass (On) the Salt

The USDA recommends consuming less than 2,300 milligrams of sodium a day (or about one teaspoon of salt). Instead of reaching for the salt shaker, try alternative seasonings like herbs, spices and garlic. 

The Sweet Beat: 3 Things to Know When Shopping For Sweeteners

Stroll down any grocery store aisle and you’ll find many choices that add a touch of sweetness to your food. Whether you want to reduce the amount sugar in your diet or watch your waistline, many people are turning to artificial sweeteners or other sugar substitutes. With so many options, how do you know which one is right for you? Here is what you need to know when shopping for sweeteners.

Dietitian Brandy Love shares what you need
to know when shopping for sweeteners.

KNOW WHAT YOU’RE BUYING

Most sweeteners are categorized as artificial sweeteners, sugar alcohols, novel sweeteners or natural sweeteners.

Artificial Sweeteners: Equal, Splenda and Sweet’N Low are considered attractive alternatives to sugar because they add little or no calories to your diet. Additionally, you only need a fraction compared to the amount of table sugar you would normally use.

Sugar Alcohols: Commonly found in desserts, chewing gum and mouthwash, sugar alcohols are carbohydrates that occur naturally in certain fruits and vegetables, but they can also be manufactured. Sugar alcohols contribute fewer calories and are typically less sweet than regular sugar. They are often combined with artificial sweeteners to enhance sweetness. Food labels may list the specific name, such as xylitol, or will simply use the general term “sugar alcohol.”

Novel Sweeteners: Prepared by combining various types of sweeteners, novel sweeteners are another low-calorie alternative to regular sugar. Truvia and Pure Via which are both extracts from the sweet stevia plant are two popular novel sweeteners.

Natural Sweeteners: Honey, molasses and agave nectar are your most common natural sweeteners. These sweeteners are often promoted as healthier options than regular sugar or other sugar alternatives.

KNOW HOW YOU USE IT

Each sweetener category has varying sweetness intensities when compared to sugar. For example, Equal is 180 times sweeter than sugar but Splenda is 600 times sweeter.  When substituting products like this, always reduce the amount of artificial sweeteners - many companies provide conversions on the packaging. Natural sweeteners can easily be substituted in cooking, but baking can be a bit tricky. Natural sweeteners are sweeter than table sugar but can be composed of more water so you would have to adjust your recipe accordingly.

KNOW THE TRUTH

There are hundreds of websites and magazines that either tout the benefits of one sweetener or vilify another. Even if a TV show praises agave or stevia as “superfoods,” it does not mean it will solve all your health concerns. Find the research or a trusted professional that can provide more detail on specific health claims. When in doubt, seek the truth out. Visit the Academy of Nutrition and Dietetics, U.S. Food & Drug Administration (FDA), or university and research journal websites for the latest information.

Whether you’re trying to reduce sugar intake, keep blood sugar under control as a diabetic, cut calories, or opt for more natural food items, there are several options on the market. With a little resourcefulness, you can make smart informed decisions to keep you and your family healthy.

Brandy Love, RD, LDN is a Community Dietitian at Food & Friends. She received a Bachelor of Science in Food Science & Human Nutrition at the University of Hawaii and completed her dietetic training through the Mayo School of Health Sciences. In addition to counseling clients, Brandy teaches CHEW (Cooking Healthy to Eat & Win), a 2-hour cooking class for Food & Friends clients.