Beware of Fad Diet Plans - Get Realistic

What is fad diet?

The phrase fad diet, was originally used to refer any eating plans that promote short term weight loss. Food fad or fad diet is a term of popular media, not science. These diet plans claim to be scientific but do not follow the scientific method in establishing their validity. Some of them were downright telling you to starve yourself.

No matter how good it sounds, a diet plan that consists solely of bananas, is not feasible.

The fact is, no one (even the models who are used to advertise these diet plans) is able to stay on these deprivation diet for long periods of time. Even if you did lose some weight, you won't stay that way once you get back to your regular eating pattern. Fad diet plans typically don't result in long-term weight loss and they are usually not very healthy. In fact, some of them might actually be dangerous to your health.

How to identify fad diet plans?

Fad diet usually focuses on a single dietary element such as cabbage or grapefruit. In 1974, the term was defined as three categories of food fads.

• A particular food or food group is exaggerated and proclaimed to cure specific diseases.
• Certain type of foods or food element (fat, carbohydrate, or protein) are eliminated from because they are viewed as harmful.
• An emphasis is placed on eating certain foods to express a particular lifestyle.

Examples of these fad diets are the cabbage soup diet, fruitarianism, the grapefruit diet, fat free diet, and many others.

Why shouldn't you follow these diet plans?

A balanced diet is important, unless you have a medical condition like liver or kidney disease that demands protein restriction. You can't just simply eliminate one of the major elements from your diet and expect there won't be any consequence. For example, if you eliminate fat from your diet and replace it with protein, you'll risk getting a condition called ketoacidosis which can lead to loss of consciousness.

Some fad diet plans claim that you can lose weight without having to exercise. This is a very misleading notion because without studies have shown that people who exercise regularly are more likely to lose and keep weight off. Any diet plan that tells you that you can lose weight without exercise is only telling you what you want to hear, but not the truth. There's no easy way to get your way around and skip exercise.

"Fad diet plans don't result in long-term weight loss and they are usually not very healthy."

Even though the principle of weight loss is to cut down calories, the quality of the food you eat do matter. If you only stick to one type of food for long periods of time, you'll lose other important nutrients like vitamins and minerals even if you actually get enough calories to fulfill your daily need.

The worst thing about fad diets is the emotional consequences they have on those who fail when trying to follow them. Those who start the diet expect that they are going to lose weight quickly and be able to stick with it. Someone who has tried several different diets without success feels like a failure. Unfortunately dieters tend to blame themselves for the failure, rather than recognizing that the diets they were attempting were unrealistic and impossible to stick with in the long term. Before starting a diet, be sure to assess what you expect and whether that is a realistic expectation.

Learning Glycemic Index for Diabetes Control

The glycemic index (GI) measures how quickly blood sugar levels rise after eating a type of food. Foods with carbohydrate that break down quickly release glucose more rapidly into the blood. These high GI food is suitable for energy recovery after exercise or for a person with hypoglycemia. Low GI foods will release glucose slower and more steadily, blunting the peak of glucose rise after meal and improving long term glucose control.

Having knowledge on Glycemic Index can help you improve control on your blood glucose level. A low GI diet also provides other health benefits like reducing weight, improving cholesterol levels and even prevent certain cancers.

Glucose has a glycemic index of 100. A food is generally considered to have a high GI if it scores above 70. Foods with a GI of 55 or less are considered low GI foods and should be the main choices for people who are looking to lower their blood glucose.

Listed below are examples of different types of foods along with their GI score.

Low GI Foods (55 or less)
Roasted and salted peanuts	14
Low-fat yoghurt with sweetener	14
Cherries	22
Grapefruit	25
Pearl barley	25
Red lentils	26
Whole milk	27
Dried apricots	31
Butter beans	31
Fettucine pasta	32
Skimmed milk	32
Low-fat fruit yoghurt	33
Wholemeal spaghetti	37
Apples	38
Pears	38
Tomato soup, canned	38
Apple juice, unsweetened	40
Noodles	40
White spaghetti	41
All Bran	42
Chick peas, canned	42
Peaches	42
Porridge made with water	42
Lentil soup	44
Oranges	44
Macaroni	45
Green grapes	46
Orange juice	46
Peas	48
Baked beans in tomato sauce	48
Carrots, boiled	49
Milk chocolate	49
Kiwi fruit	52
Stoneground wholemeal bread	53
Crisps	54
Special K	54
Banana	55
Raw oatbran	55

Moderate GI Foods (56 to 69)
Muesli, non toasted	56
Boiled potatoes	56
Sultanas	56
Pitta bread	57
Basmati Rice	58
Honey	58
Digestive biscuit	59
Cheese and tomato pizza	60
Ice cream	61
New potatoes	62
Coca cola	63
Apricots, canned in syrup	64
Raisins	64
Shortbread biscuit	64
Couscous	64
Rye bread	65
Pineapple, fresh	66
Cantaloupe melon	67
Croissant	67
Shredded wheat	67
Mars bar	68
Ryvita	69
Crumpet, toasted	69
Weetabix	69
Wholemeal bread	69

High GI Foods (70 and above)
Mashed potato	70
White bread	70
Watermelon	72
Swede	72
Bagel	72
Branflakes	74
Cheerios	74
French fries	75
Coco Pops	77
Jelly beans	80
Rice cakes	82
Rice Krispies	82
Cornflakes	84
Jacket potato	85
Puffed wheat	89
Baguette	95
Parsnips, boiled	97
White rice, steamed	98
Mashed potato	70
White bread	70
Watermelon	72
Swede	72
Bagel	72
Branflakes	74
Cheerios	74

The DASH (Dietary Approach to Stop Hypertension) Eating Plan

What is the DASH eating plan?

The DASH (Dietary Approaches to Stop Hypertension) eating plan was originally designed to lower blood pressure, but it turns to be beneficial for other conditions like diabetes, stroke, and even several types of cancer.


Within two weeks of starting the DASH diet your blood pressure may drop from 8 to 14 points. Best response came from people with prehypertension and people whose blood pressure was only moderately high. Even though the DASH diet is not intended for weight-loss, you may lose unwanted pounds because it guides you toward a healthier eating habit.

The components of the DASH diet includes:

• Reduced sodium intake. The standard DASH diet recommends up to 2300 mg (1 teaspoon) of sodium per day, while the lower sodium DASH diet recommends up to 1500 mg (2/3 teaspoon) per day. The lower sodium version is especially helpful in lowering blood pressure for middle aged or older adults, for African-Americans and for those who already have high blood pressure.
  

  

  An apple a day keeps the doctor away? Try four or five.

• Fruits and vegetables. In a 2000 calories per day basis, DASH recommends 4-5 servings or fruit and another 4-5 servings of vegetables per day.One serving of vegetable includes 1 cup raw leafy or 1/2 cup of cooked vegetables. One serving of fruit includes 1 medium fruit or 1/2 cup fresh, frozen or canned fruit. Most fruits are low in fat except for coconut and avodacoes.
• Grains. In a 2000 calories per day basis, DASH recommends 6-8 servings or grain products such as bread, cereal, rice and pasta. One serving of grains includes 1 slice whole-wheat bread, 1 ounce of dry cereal, or 1/2 cup cooked cereal, rice or pasta. Whole grains are better choices because they have more fiber and nutrients than do refined grains
• Low or non fat diary products. In a 2000 calories per day basis, DASH recommends 2-3 servings or diary products such as milk, yogurt, and cheese. One serving includes 1 cup of skim or 1% milk, 1 cup of yogurt or 1.5 ounces of cheese.
• Lean meat, poultry, and fish.  In a 2000 calories per day basis, DASH recommends up to 6 servings. One serving includes 1 ounces of cooked skinless lean meat, poultry, or fish or 1 egg. Even lean varieties of meat my contain extra fat and cholesterol. So go easy on them.
• Seeds and nuts. DASH recommends 4-5 servings per week of seeds and nuts such as almonds, sunflower seeds, kidney beans, peas, and lentils. Serving sizes are small and are intended to be consumed weekly because these foods are high in calories. One serving includes 1/3 cup of nuts, 2 tablespoons seeds or 1/2 cup cooked beans or peas.
• Lower total fat with higher portion of unsaturated fat. In a 2000 calories per day basis, DASH recommends only 2-3 servings of fat. One serving includes 1 teaspoon of soft margarine, 1 tablespoon of low-fat mayonnaise or 2 tablespoons light salad dressing. Saturated fat and trans fat raises your blood cholesterol, especially the bad LDL cholesterol. Meat, butter, whole milk, cream, eggs, palm and coconut oils are high in saturated fat. Therefore, you would want to avoid them. 
• Reduce sweets and added sugars consumption. DASH recommends no more than 5 servings of sweets per week. One serving includes 1 tablespoon of sugar, jelly or jam or 1/2 cup of sorbet. 
• Limiting alcohol. DASH recommends that men limit alcohol to 2 or fewer drinks a day and women 1 or less.

To sum it all, the DASH eating plan emphasizes on a balanced diet, heavy on fruits and vegetables, with the right amount of protein, but lower in sodium and total fat. 

Foods to Lose Weight

A common misconception is that people believe simply cutting down the amount of food they eat per day or even skipping meals entirely will help them to lose weight quickly and effectively. Starving yourself is a bad idea. It will take toll on your overall health and it may even be counterproductive by causing cravings and slowing down your metabolism.

Research has shown a variety of foods, most of them you can get from your nearest grocery shops, can boost your metabolism, reduce sugar craving, fight off hunger, and eventually lose the pounds. Moreover, these foods are high in vitamins, minerals, and natural antioxidants to add up to their many benefit.

Below are several examples of these so called super foods.

1. Eggs
These are high in protein which will make you feel full longer and help regulate your blood sugar level. Eggs are best served hard boiled or scrambled without oil. If you're worried about cholesterol, separate the yellow and only eat the whites.

2. Apples
Every heard 'an apple a day keeps the doctors away'? Apples are rich in fiber and these support healthy digestive system required for weight loss.

3. Cinnamon
This spice is more than just smelling nice, it also helps you to control your insulin and fight off hunger.

4. Olive Oil
Extra virgin olive oil helps you burn more calories by boosting your metabolism. Add a teaspoon to your salad dressing, milk, or oatmeal.

5. Soup and Salad
Having tomato soup or fruit and vegetable salad as your appetizer will make you eat less calories. They're high fiber with higher vitamin contents, especially in salads compared to overcooked foods.

You can get most of them from the nearest grocery shops.

6. Nuts
Almonds, walnuts, and pecans are especially good for your body. It's true that they're high in calories, but these nuts are high in omega fatty acids, antioxidants, and vitamin B. All of which are important for regulating metabolism.

7. Green Tea
Green tea is high in the antioxidant cathecins which helps you burn fat faster. It's not the caffeine that helps you lose weight.

8. Chili Pepper
Besides their invigorating taste, chili contains capsaicin that will increase your metabolism. Sprinkle sme red pepper into your omelet or scrambled eggs.

9. Cereal
Like fruits and vegetables, they're high in fiber and will make you feel full longer. Best eaten for breakfast.

10. Lean beef
Eat these for dinner. Again the key is to consume enough protein. The amino acid leucine in lean beef will make you lose more fat, but less muscle mass.

The Cost of Healthy Diet: Is It Worth It?

Do you care to spare extra dollars for healthier foods?

Let's pretend we're in a supermarket doing grocery shopping and deciding what to eat for dinner. Take a look at those fresh, organic, selenium rich broccoli in display. Now look at the price tags. Are you having second thoughts? On the other end of the supermarket, there's a fast food corner selling microwaveable pizza. Does that appeal to you?

Yes, the healthier diet costs a lot more than the junk food you can get for cheap. Often times, you will think that the junk food tastes a lot better too. But is it wise to sacrifice your health in exchange of the extra dollars and palatable gourmet?

Let's look at the facts.

Green salad costs $3-$5, contains fiber, vitamins, and minerals

Health expenditures in the United States were $2.6 trillion in 2010, over ten times the amount spent thirty years back in 1980. Since 2002, employer-sponsored health coverage for family premiums have increased by 97%, placing increasing cost burdens on employers and workers. In 2010, total health spending accounted for 17.9% of the nation’s Gross Domestic Product (GDP). A large percentage of these numbers were used for treatment and rehabilitation.

"Getting the recommended servings of fruits and vegetables can cost as little as $2 a day."

Muffin costs $2 each, contains empty carbs and saturated fat

Compared to the premiums you will pay for health insurance, it's actually a lot cheaper to invest a little more on healthy diets. The government estimates that getting the recommended servings of fruits and vegetables can cost as little as $2 a day. So, is healthy diet worth the cost? The answer is yes. You're going to spend a lot more when you've contracted a health problem, especially chronic diseases like diabetes and hypertension.

Can fast food be healthy?

It's an inevitable fact that the world changes in a way that people's lives became so busy that the demand for easy meals that require little or no time to prepare. But even if you need fast food , you can make still make healthier choices without spending too much. Consider bringing seasoned fruits instead of french fires, eat salad with your pizza, and ask for extra vegetable instead of extra cheese in your subs or burgers.

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Other articles in diet and nutrition:

• A lot of people are trying to find the most healthy nutrition habit that would work for them. If you have the right information, it's easy to design your personalized eating plan. Read more about finding the nutrition habit that is right for you
• Vitamins are a group organic substances occurring naturally in small amounts in every organism. They are needed for normal growth and body function. Read more about vitamins and their function
• The glycemic index (GI) measures how quickly blood sugar levels rise after eating a type of food. Low GI foods will improve blood glucose control in diabetes and provide other health benefits. Read more about glycemic index of different types of food