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.

Obesity Overview

Obesity is diagnosed when your body mass index (BMI) is 30 or higher. In people of Asian descent, you may be diagnosed with obesity when your BMI is 27.5 or higher. To calculate your BMI, divide your weight (in kilograms) by your height (in meters) squared. Or if that's too complicated for you, use an online BMI calculator found here: http://nhlbisupport.com/bmi/

"Obesity is more than just a cosmetic problem."

A BMI of more than 40 means you are morbidly obese. Morbid obesity carries a very high risk for cardiovascular diseases and severely interferes with a person's normal functioning and quality of life. It is more than just a cosmetic problem.


People who are obese have an excessive amount of body fat. Because muscle weighs more than fat, sometime using only BMI to diagnose obesity can be inaccurate, especially in muscular people like athletes. Therefore, waist circumference is also used to determine the amount of abdominal fat. People who carry too much fat around the middle (central obesity), are more likely to have health problems. Waist measurement greater than 40 inches (101 cm) in men and greater than 35 inches (88 cm) in women are considered to carry increased risk for diseases. In people of Asian descent, greater than 36 inches (90 cm) in men and greater than 32 inches (80cm) in women.

What causes obesity?

A lot of people thinks that obesity is caused simply because one eats too much calories and lacks physical activity. However, there are other factors that also play a role in obesity which include:

• Genetic factor. Obesity tends to run in family. If one's biological mother is heavy as an adult, there is more than 50% chance her offspring will grow to be heavy. This doesn't mean that your genes failed you and convict you to a lifetime of obesity, though. Many people who are genetically predisposed to obesity do not become obese or are able to lose weight and keep it off.
• Age. As your body ages, your metabolism rate slows down and you do not require as many calories to maintain your weight.
• Gender. Women have slower resting metabolism rate than men and thus more prone to obesity. 
• Environmental factors, including lifestyle behaviors, what a person eats, and his or her activity.
• Psychological factors. Many people eat in response to emotions such as boredom, sadness, or anger.
• Medical conditions. There are some illnesses that can cause obesity, such as hypothyroidism, Cushing's disease, and polycystic ovarian syndrome. Arthritis may also cause obesity by restricting physical activity.
• Drugs. Certain drugs such as steroids and antidepressants may cause excessive weight gain.
• Lack of sleep. Getting less than seven hours of sleep at night causes hormonal changes that may increase your appetite.

Obesity affects one's quality of life.

What are the physical and psychological effects of obesity?

Some of the potentially serious health problems you may develop from obesity include: metabolic syndrome, high blood pressure, high cholesterol, type 2 diabetes, cardiovascular diseases, cancer (especially colon and breast cancer), sleep apnea, liver and gallbladder diseases, infertility, and osteoarthritis. Obesity is also associated with low quality of life because of self esteem issues and discrimination that leads to social isolation and depression.

When to seek help?

Contact your doctor or health care provider if you think you may be obese to evaluate your health risks and discuss weight-loss options. You should also seek help if you are having emotional or psychological issues related to obesity.

What are the management options?

Weight loss is usually possible through dietary changes, increased physical activity and behavior changes. In some cases, prescription medications or weight loss surgery may be used under physician's recommendation. Support groups are available to provide help with the psychological aspects of obesity. Stress management and healthy coping strategies are beneficial to increase quality of life.

Heart Disease Prevention

Heart disease is the leading cause of death in the United States. According to the American Heart Association, at least 58.8 million American suffer from heart disease of any form. Around 950.000 people die every year from cardiovascular causes. It is also a major cause of disability for the survivors. Even though increased age is a risk factor, it's a big misconception to think that heart disease only happens to the elderly. One out of every 20 people below the age of 40 has heart disease.

The good news is that there are many ways to prevent heart disease. Studies show that nearly everyone, even those with unmodifiable risk factors such as old age and racial background, can become more heart healthy by following a few key steps, such as eating a healthy diet, exercising, quitting smoking, and maintaining a healthy body weight.

Quit Smoking

Smoking or tobacco use is one of the most significant risk factors for developing heart disease. Even occasional social smoking increases the chance of getting heart disease, as is exposure to second-hand smoke. Pipe smoking or using low-tar, low-nicotine products does not reduce the risk by much. However, when you quit smoking, your heart disease risk drops dramatically within just one year. No matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.

Exercise regularly

Try getting at least 30 minutes of moderate physical activity most days of the week. You can break up your exercise time into three times 10 sessions. Casual activities such as gardening, housekeeping, and taking the stairs all count toward your total.

Eat a heart-healthy diet

Following the DASH (Dietary Approaches to Stop Hypertension) eating plan can help protect your heart. The diet is rich in fruits, vegetables, whole grains and low-fat dairy products. Limiting saturated and trans fat will also reduce your LDL cholesterol which plays an important role in the development of heart disease.

Omega-3 fatty acids is a type of polyunsaturated fat that decreases your risk of heart attack by lowering blood pressure and prevents irregular heart beats. Omega-3 is present in salmon, mackerel, flaxseed oil, soybean oil and canola oil. They can also be found in form of food supplements.

Moderate amount of alcohol, such as red wine can have a protective effect on your heart. Limit consumption to no more than two drinks a day for men, and one a day for women.

Maintain a healthy weight

As you put on weight in adulthood, your weight gain mostly consists of fat rather than muscle. Even a small weight loss can be beneficial. Reducing your weight by just 10% can decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes which in turn reduce your overall risk for cardiovascular diseases.

One way to see if your weight is healthy is to calculate your body mass index (BMI). If your BMI is 25 or higher, you have an increased risk of heart disease and stroke. The BMI is a good, but imperfect guide. Muscle weighs more than fat, and women and men who are very muscular and physically fit can have high BMIs without added health risks. Because of that, waist circumference also is a useful tool to measure how much abdominal fat you have. Men are considered overweight if their waist measurement is greater than 40 inches (101 cm). Women are overweight if their waist measurement is greater than 35 inches (88 cm).

Regular screening for heart disease risk factors

Check your blood pressure at least every 2 years starting from 18 years old. Check your cholesterol level every 5 years (more frequently if you are at an increased risk for heart disease) starting from 20 years old. Check your blood sugar level every five years (more frequently if you have other risk factors such as obesity or high blood pressure) starting from age 30 years old.

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.

A Small List of Easy Exercises

Continuing from my last post about easy and enjoyable exercise, here are some examples of the easy exercises that will keep you healthy on the long run. Or if you're looking forward to weight loss, these are the the most healthy ways to do it. So, get up and leave your cozy couches behind to try these out:

1. House-cleaning

Why is it on top of the list? Because other than burning the calories, you'll have your home neat and tidy in no time. Mop the floor, vacuum the dust, move that stack of useless junk elsewhere. You can lose over 200 calories per hour if you put your back on it. 

Don't underestimate house-cleaning. Lose up to 200 calories per hour just by mopping the floor!

2. Aerobics

This type of exercise primarily targets the hip, bum and legs which most women want to tone up. It's also good for your cardiovascular health. Make sure you do it regularly. Just fifteen minutes of aerobics will take 200 calories off you.

3. Walking

This one is probably the easiest one to do and you may not realized that you're actually burning carbs while doing it. Make a few rounds in your house or go out to get some fresh air in the park. Take the stairs instead of the elevator. If you take the bus, get down a few stops earlier and walk rest of the distance. To get the most out of walking, try to walk faster than a stroll. However, even walking as slow as 2.5 Mph for an hour will burn off 200 calories.

4. Swimming

Another fun way to burn the calories. Swimming makes good work of most muscle groups in your body. If you increase the pace, you’ll get a good aerobic exercise with less strains on your joints. It's especially helpful if you have back or knee pain, but want to find ways to stay physically active. Going back and forth the length of the pool for half an hour burn around 400 calories.

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Other articles in exercise:

• In the year 2008 physical inactivity was responsible for the deaths of 5.3 million. These deaths could be avoided if only people would take 150 minutes or more of moderate exercise weekly. Read more about physical inactivity and the problems it brings
• Ever find yourself in need of a push to get you up in the morning and do some physical exercise? Read more about how to make exercise easy and enjoyable
• A lot of seniors feel discouraged to do physical exercises because concerns about injury or falls. Sometimes a health condition such as heart disease and osteoarthritis can also prevent them from staying active. Read more about exercise for older adults and the elderly
  

The Nutrition Habit That Is Right For You

A lot of people are trying to find the most healthy nutrition habit that would work for them. The problem is, a nutrition plan that works great for one person may not work as great on someone else. However, when you have the right information, it's easy to design your plan for yourself.

Find out your daily calorie needs.

First, you need to know your daily calorie needs. The number is affected by your age, gender, weight, and exercise level. For example, a 25 years old sedentary female of average weight needs around 2000 calories per day, while a 40 year old active male of average weight needs around 2800 calories per day. There are a lot of automatic counters you can find in the web for this purpose. Just type in 'calorie requirements calculator' in your search box.

A balanced diet is important.

Next thing to do, is to balance out your meal. A balanced diet consists of 60-70% carbohydrate, 10-15% protein, and 20-25% fat. Yes, you read right. You need the carbs and fat. Carbohydrate should be your main source of energy. Protein is needed for cell formation and repair. Fat is there to provide you with a backup energy and it also breaks down into fatty acids which are essential for a lot of body function.

A balanced diet contains 60-70% carbohydrate, 10-15% protein, and 20-25% fat

Eat regularly.

Try to set a schedule for your meals and snack times so that you eat at the same time throughout the day. While you eat, pace yourself. Take your time and don't eat too quickly. If you savor the taste of food, you will fill up faster and you'll feel sated longer. This method also helps to reduce your cravings and prevent irregular peaks in blood sugar levels.

Thinking about weight loss?

If you want to lose any weight, you need to eat enough to fulfill your body metabolism. Reducing your calorie intake to an extreme degree will slow your metabolism rate and makes it harder for you to lose weight. It's better to increase your daily calorie requirement by exercise than to actually cut down the things you eat.

Stick to your plan.

Lastly, if you have found a nutrition plan that works for you, stick to it. Don't go straying off the plan by doing binge eating after going to the extreme and starve yourself for a period. The so-called yo-yo diets is never good for your health because you will regain weight over time and those extra pounds will consist only of fat.

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Other articles in diet and nutrition:

• Research has shown a variety of foods can boost your metabolism and help you lose unwanted pounds. Read more about foods to lose weight
• The phrase fad diet, was originally used to refer any eating plans that promote short term weight loss. Fad diet plans typically don't result in long-term weight loss and they are usually not very healthy. Read more about the dangers of fad diet
• 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. Read more about DASH eating plan