When the consequence of obesity is being promoted drastically nowadays, millions of people fall prey to fad diets and weight-loss products. Conflicting claims, testimonials and hype by so-called “experts” can confuse even the most informed and educated consumers. The bottom line is simple: If a diet or product sounds too good to be true, it probably is.
The reality is: there are no foods or pills that magically burn fat. No super foods will alter your genetic code. No products will miraculously melt fat while you watch TV or sleep. Some ingredients in supplements and herbal products can be dangerous and even deadly for some people.
Stay away from any diet plans, pills and products that make the following claims:
Rapid Weight Loss
Slow, steady weight loss is more likely to be sustained. An ideal weight loss rate should be no more than ½ pound to 1 pound per week. If you lose weight quickly, you’ll lose muscle, bone and water. You also will be more likely to regain the pounds quickly afterwards.
Quantities and Limitations
Some diets allow unlimited quantities of any food, such as grapefruit and cabbage soup. It’s boring to eat the same thing over and over and hard to stick with monotonous plans, and the diet does not provide balanced and adequate nutrients. Avoid any diet that eliminates or severely restricts entire food groups, such as carbohydrates. Even if you take a multivitamin, you’ll still miss some critical nutrients. We still need the essential nutrients while we lose weight!
Specific Food Combinations
There is no scientific proof that combining certain foods or eating foods at specific times of day will help with weight loss. Eating the “wrong” combinations of food doesn’t cause them to turn to fat immediately or to produce toxins in your intestines, as some plans claim.
Rigid Menus
Limiting food choices or following rigid meal plans can be an overwhelming, distasteful task. With any new diet, always ask yourself: “Can I eat this way for the rest of my life?” If the answer is no, the plan is not for you.
No Need to Exercise
Regular physical activity is essential for good health and healthy weight management. The key to success is to find physical activities that you enjoy and then to aim for 30 to 60 minutes of activity on most days of the week. If you want to maintain a healthy weight, build muscle and lose fat, the best path is a lifelong combination of eating smarter and moving more.
For a personalized plan, tailored to your lifestyle and food preferences, consult a registered dietitian with expertise in weight management. A registered dietitian can help you find a realistic, flexible eating style that helps you feel and be your best.