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Transcript
THE TREND THAT NEVER ENDS: It’s hard to resist trying a diet when you hear stories of co-workers who have lost 20 pounds in 5 weeks. And it doesn’t stop there. We are constantly bombarded by ads on TV, or celebrities writing books on new diets that worked for them. Everyone wants a quick fix for losing weight and some companies take advantage by promoting plans which are potentially harmful, overly restrictive, and not maintainable for the long term. Fad weight-loss diets are generally based on pieces of truthful information and research that’s been distorted or exaggerated. It’s easy to be taken in by these claims because they are made to look effective and believable. Let’s take a closer look at a few fad diets, the claims they make, and the truth about these diets. Dr. Oz’s two-week rapid weight loss plan: Low carbohydrate, high protein, low dairy; eliminating wheat among other foods. Diet Claims: 1. Eating according to this diet will decrease symptoms of food sensitivities. 2. Eating low glycemic index foods will burn through fat stores. Facts: 1. To reduce food sensitivities, you need to know what food you’re sensitive to, and consume it in small amounts; following a ‘one-size fits all’ diet will be overly restrictive and may or may not reduce your symptoms of food sensitivity (Li, 2014). 2. There isn’t one particular food that will burn through fat stores, but there are many foods that promote weight loss because they’re naturally lower in fat and calories, and higher in nutrients. The Paleo Diet: Includes lean meats, fish, vegetables, fruits, nuts, and seeds; limiting dairy, legumes, and grains (Mayo Clinic, 2014). Diet Claims: 1. Promotes weight loss by removing processed foods and carbohydrates. 2. Increases muscles mass because you are eating meat, used to build muscle. Facts: 1. Followers may lose weight because they’re only eating a limited number and type of foods. This may reduce caloric intake, but doesn’t provide the variety of nutrients needed to be healthy. 2. Muscle mass is increased by including resistance-type activities into your physical activity plan. While including small amounts (e.g., 25 grams) of quality protein at strategic times (e.g., following a strenuous resistance-based workout) can decrease muscle breakdown and increase muscle building, merely eating more protein will not cause someone to gain muscle mass. The Wheat-Free or Gluten-Free Diet: Exclude all foods containing wheat and gluten from your diet. Diet Claims: 1. Eating wheat leads to an increase in waist size. 2. Wheat makes you hungrier and causes cravings. Facts: 1. This diet is overly restrictive for most people. One single food or food group isn’t responsible for increased weight gain. Overweight and obesity are caused by many different factors including decreased physical activity, eating foods in large amounts, and the types of foods we choose to eat. 2. Research shows that eating whole wheat helps you feel full, and some studies suggest that eating gluten may be helpful in managing weight (Gaesser & Angadi, 2012). 3. Only people with celiac disease (CD) or nonceliac gluten sensitivity (NCGS) need to avoid wheat and gluten. For more information on CD or NCGS, visit www.celiac.ca. THOUGH THESE FAD DIETS APPEAR TO BE DIFFERENT, THEY ARE SIMILAR IN MANY WAYS BECAUSE THEY ARE: ê • Based on questionable research or the misinterpretation of research; • Focused on restrictive eating, including eliminating certain foods or food groups; • Promoting rapid weight loss; • Selling a product or a book. The truth is there’s no quick solution to weight loss. The safest, healthiest weight loss is achieved over the long-term by eating a sensible diet based on Canada’s Food Guide, reducing your portion sizes, reducing sedentary time, and being physically active as recommended by the Canadian Physical Activity Guidelines. KEY REFERENCES: Gaesser, G. A., & Angadi, S. S. (2012). Gluten-free diet: Imprudent dietary advice for the general population? Journal of the Academy of Nutrition and Dietetics, 112(9), 1330-1333. doi: 10.1016/j.jand.2012.06.009 Li, J., T., C. (2014). What’s the difference between a food intolerance and food allergy? Retrieved from http://www.mayoclinic.org/diseases-conditions/ food-allergy/expert-answers/food-allergy/faq-20058538 Mayo Clinic. (2014). Paleo diet: What is it and why is it so popular? Retrieved from http://www.mayoclinic.org/healthy-living/ nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182?pg=1 © Windsor-Essex County Health Unit, May 2015.