Nutrition for weight loss: Things to know about fast diets
What is a fast diet?
A fast diet is a weight loss plan that promises quick results. These diets often do not result in long-term weight loss and are often unhealthy. In fact, some fast diets can even jeopardize your health. Some common types of fast diets are listed below.
EATING EXAMPLE EXAMPLE
Dr. Atjkins ’New Diet Revolution
The Carbohydrate Addict’s Diet
More starch / less fat
Dr. Dean Ornish: Eat more, Weigh Less
The Good Carbohydrate Revolution
The Pritikin Principle
Control the size of the diet
Dr. Shapiro’s Picture Perfect Weight Loss
Volumetrics Weight-Control Plan
Fit for Life
Suzanne Somer’s Somersizing
Diet pills / Herbal remedies
Eat Right For Your Type: The Blood Type Diet
Mayo Clinic Diet
If fast diets don't work, why are they still so popular?
People are often willing to try anything that promises to help them lose weight because they want to look better, or feel better, or because they are worried about weight-related illnesses
They advertise to people by promising to lose weight very quickly and easily. Many people prefer to try fast diets to lose weight quickly, instead of long-term efforts to lose weight through changing their eating and exercise habits.
Fasting diets are also becoming popular because many methods have worked for a short time. In many cases, this is because when you stop eating certain foods or eating "special" combinations of foods, you are getting fewer calories than usual. You are also paying more attention to what you are eating. However, it is likely that you lose weight due to dehydration and muscle, not from body fat. Also, most people cannot follow these diets because it limits a variety of foods or requires them to eat certain foods over and over
Illustration: Fast diet (Image source: indiatoday.intoday.in)
How can i spot diets fast?
Usually, fast diets often have the following requirements:
Talking will help you lose weight very quickly (more than 1 or 2 kg per week). Remember, gaining weight is fast and losing weight is time consuming.
Promise that you can lose weight and stay stable without skipping "fatty" foods or without exercising regularly.
Or claim coconuts on pictures before and after weight loss.
Provide testimonials from clients or "experts" in weight loss, science or nutrition. Remember that these people may be paid to advertise their temporary diet plan or product.
Draw simple conclusions from complex medical research.
Limit your food choices and discourage you from balancing your nutrition by eating a variety of foods.
Requires you to spend a lot of money on things like conferences, medications or pre-packaged meals in order for the diet plan to work.
What should I do if I want to lose weight?
Talk to your doctor if you want to lose weight. Your doctor can help you develop a weight loss plan that is both safe and effective. Here are some tips that apply to any healthy weight loss plan:
Have breakfast every day and don't skip meals.
Eat a variety of foods (including plenty of whole grains, vegetables and fruits) to make sure you get all your daily nutrients.
Limit saturated fat, trans fat, cholesterol and sodium.
Limit the amount of sugar in your diet. Foods high in sugar are often high in calories and low in nutrients.
Limit fluid calories. Avoid sugary soft drinks, alcohol and fruit juices (choose regular fruit instead).
See the size of your serving. Use nutrition labels to determine your serving size.
Exercise on a regular basis. It is best to choose an activity you like.
Practice 30 to 60 minutes, 4-6 times per week.
Try to be more physically active. Park farther when you can. A pedometer can be equipped and gradually reaches the 10,000-step mark every day.
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