Public Health and Environment

Nutrition Focus: Fad Diets

As the rates of overweight and obesity continue to rise, people are more susceptible than ever to fad diets that claim to help you lose weight fast, safely and easily.

Enjoying a new surge of popularity today are the high protein, low carbohydrate diets, known by many as "The South Beach Diet", "Dr. Atkins' New Diet Revolution" or "The Zone" or "Sugar Busters". These diets all have their own special message or gimmick but basically they work in the same way. They all restrict carbohydrates and increase protein and fat, which can lead to rapid, but temporary weight loss due to dehydration and the loss of lean muscle tissue, not body fat. The body breaks down muscle tissue for energy and glucose for the central nervous system. High fat diets cause ketosis (muscle tissue being broken down for energy) which suppresses hunger and may make you want to eat less but can stress the kidneys. Other complications include electrolyte loss, calcium depletion, weakness, nausea, kidney problems and other important nutrient deficiencies. As you resume normal eating, the water is replenished and weight is regained, so there is only temporary weight loss with a more serious negative impact to your body.

Dr. Atkins' New Diet Revolution is a ketogenic diet that promises fast weight loss (don't they all) without sugar, white flour, milk, white rice or any processed refined foods. It also limits fruits and vegetables while recommending and selling a large variety of vitamin and mineral supplements. False promises are based on an oversimplification of complex physiological processes using anecdotes and testimonials rather than scientific proof.

The Zone promises permanent weight loss, disease prevention, maximum physical performance and enhanced mental productivity. It prescribes a diet of 30 percent protein, 40 percent carbohydrate and 30 percent fat a each meal and snack. All forms of refines sugar are eliminated as are most starches such as bagels, pasta or fruit. This diet is based on half truths, mixed messages and theories not yet researched.

Sugar Busters diet recommends avoiding foods that raise insulin secretion. Sugar is the bad guy here according to the authors, because it is toxic. Other foods that must be eliminated are molasses, honey, sugared colas, and starches such as potatoes, corn, bananas, white rice, bread, beets and carrots and other foods made from refined white flour. Again, an example of food fads that don't make nutritional sense.

These are just a few of the many fad diets on the market. Any diet that eliminates certain foods or whole food groups is contrary to what is recommended by the American Dietetic Association and the Dietary Guidelines for Americans. The nutrition experts recommend a ratio of 55-60 percent carbohydrate, 12-15 percent protein and 30 percent fat. Good nutrition principles promote eating a wide variety of foods with moderation and balance. Remember, all foods can fit.

Here are eight tips to help you evaluate health products and services. You know its questionable when:

it promises a quick , easy cure-all for many ailments
it uses phrases such as "secret ingredients", "scientific breakthrough", or "ancient remedy".
it uses anonymous testimonials claiming "amazing" results
it reports that the health authorities are "holding back" the product
it's available from only one source
it promotes to those with incurable disease like AIDS, arthritis and multiple sclerosis.
it specifies payment in advance

Remember, if it sounds too good to be true, it probably is.

Nutrition and fitness experts recommend the tried and true for permanent weight loss and better over-all health.

Eat a wide variety of foods, using the pyramid as a guide.
Exercise 30 minutes at least 3 times each week. If you can't find 30 minutes at one time, try 10 minutes stints, 3 times a day.
Include a lot of fruits and vegetables in your meal plan. They're low in calories and high in nutrients including those cancer-fighting phytochemicals and antioxidants.
Limit, but don't eliminate extra sugars from sweets and fats from dressings, sauces, butter and higher-fat foods.
Eat three meals a day. If you skip meals, you may be too hungry to make wise choices when it is time to eat. Include healthy snacks in your meal plan too such as fruit, juice, raw vegetables, cheese and crackers or milk and a bagel.
If you feel hungry and it's not snack time, drink a glass of water. Sometimes we confuse thirst with hunger pangs.

For more information on nutrition contact the Department of Public health and Environment at 651-430-6655 and ask for a Nutritionist.