Get the Skinny on Fad Diets

itsybitsysteps.com

I'd like to introduce our guest blogger for this week, Cynthia Topley.  Cynthia is a Dietetic Intern from Meredith College and will be working with Carolina Dining Services for the next eight weeks to complete her food service rotation.

My name is Cynthia Topley and I attended Wellesley College for my undergrad.  After graduating in 2007, I traveled in Australia and New Zealand then worked full-time as a lab tech before going to grad school at Meredith College for nutrition.  While in grad school, I married my husband, Stephen.  I completed my master degree in May 2013 and am currently in my dietetic internship at Meredith to earn my RD (Registered Dietitian) credential.

Fad diets make False Promises! Claims like "Lose 15 pounds in 15 days" and "Detox Your Colon" are inaccurate, unrealistic, and sometimes dangerous!  It's BEST to avoid fad diets and focus on a daily, healthy diet!

A fad diet will tell you:

• Eliminate entire food groups like carbohydrates or NEVER eat "bad" or "toxic" foods (i.e.: Paleo, Atkins, Cabbage)
• FACT: A balance of carbohydrates, fat and protein are necessary for optimal metabolism.  Humans adapted to consume a variety of foods and food variety provides the necessary spectrum of fiber, vitamins, and minerals.
• Lose 1 or more pounds per day
• FACT: Healthy weight loss is only 1-2 pounds per week.

Fad diets work temporarily because they dramatically reduce calories consumed but are not sustainable.  Often weight lost is re-gained.  It's best to make small changes that you can live with for healthy & maintained weight loss.

Healthy Tips for Weight Loss

• Don't skip meals - eat 3 meals per day plus 2 small snacks.  Eat Breakfast!  This prevents you from getting hungry and overeating at your next meal.
• Recognize correct serving sizes!  Know: 8 oz. beverage, 1/2 cup pasta or rice, and 3 oz. protein.  Strive to make 1/2 your plate vegetables and fruit, 1/4 lean protein, and 1/4 grains or starches.  Go to MyPlate.gov for more information.
• Eat slowly and without distraction.  Gulping down food in front of the computer or TV may cause you to inadvertently overeat.  Take 20 minutes to eat a meal, chew food thoroughly, and ENJOY your food.
• Engage in regular, physical activity.  At least 30 minutes/day for 5 days/week is recommended (150 minutes/week); plus 2 weight training sessions.
• Think in terms of lifestyle changes, not short-term quick fixes.