DODGE THE DIET TRAP - Adults!

A "diet" can be defined as the foods a person regularly eats.  We ALL eat, so technically, we all have a daily diet we consume.  BUT, when the word "diet" describes a plan to lose weight by extremely limiting calories or certain types of foods, it's a "fad diet" that can be dangerous...and definitely won't work!

BEWARE of the danger signs of fad diets:

  • Promise quick & extreme weight loss
  • Can use hazardous ingredients in pills or drinks
  • Can use foods that promise to magically burn fat
  • Have strict menus that often eliminate whole food groups
  • Promise no need to exercise

The REASONS why they are dangerous and don't work:

  • Without adequate calories, you lose a lot of body water, and vitamins & minerals are excessively excreted or poorly absorbed. Disrupting fluid balance can have very serious health consequences. At the very least, you end up sick and tired!
  • Low calorie diets cause a loss of lean body mass from muscles and vital organs. This leads to impaired growth & repair of cells and decreased resistance to infections and disease. And, you actually get fatter due to muscle & water loss!
  • Metabolism decreases, which results in your body needing less calories for every activity. So, you end up needing less food to maintain your weight and if you want to eat more and normal amounts, your weight goes back up, even higher!
  • Nearly everyone who goes on a fad diet will regain the weight lost, plus more!  This "yo yo syndrome" puts a dangerous strain on your organs and makes it take longer to lose the same weight & shortens the time to gain the weight back.
  • These diets discuss foods as "good" or "bad" and support short term success.

So, if "DIETS"aren't a smart choice, what works to get and stay at a healthy weight?

  • Eat foods from each food group! Follow pyramid guidelines to stay balanced.
  • Watch your portions!  Eat the recommended serving sizes from each group.
  • Eat frequently and don't skip meals! Eating every few hours will boost your metabolism and help you avoid being over hungry and over eating.
  • Eat breakfast! People who "break the fast" after sleeping have healthier weights and do better at school and work.
  • Move everyday! Increase your muscle mass and burn more calories even at rest.
  • Limit screen time!  Too much TV, computer/video games leads to more weight.

REMEMBER: To have a healthy weight, you need to EAT RIGHT and MOVE!

Written by Mary Jo Parker, MS, RD, CDN, Nutrition Consultant to Personal Touch Food Services, Inc.

 

 DODGE THE DIET TRAP - Kids!

A "diet" can be defined as the foods a person regularly eats.  We ALL eat, so technically, we all have a daily diet we consume.  BUT, when the word "diet" describes a plan to lose weight by extremely limiting calories or certain types of foods, it's a "fad diet" that can be dangerous...and definitely won't work!

BEWARE of the danger signs of fad diets:

  • Promise quick & extreme weight loss
  • Can use hazardous ingredients in pills or drinks
  • Can use foods that promise to magically burn fat
  • Have strict menus that often eliminate whole food groups
  • Promise no need to exercise

The REASONS why they are dangerous and don't work:

  • Because these diets cut calories too low or cut out entire food groups, you could lose a lot of body water, vitamins and minerals that your body needs to stay healthy and balanced. Without the right balance, you end up sick and tired!
  • Low calorie diets cause a loss of lean body mass from muscles and vital organs in your body.  This leads to impaired growth and repair and increased chance of infections and illness. You could stunt your growth and get sick more often.
  • Your metabolism would decrease, which would result in your body needing less calories for every activity.  So, you end up needing less food to maintain your weight and if you want to eat more, your weight would go back up!
  • Nearly everyone who goes on a fad diet will regain the weight lost, plus more!  This is the "yo yo syndrome" which puts a dangerous strain on your organs and makes it easier for your body to gain weight in the future.
  • These diets discuss foods as "good" or "bad" and support short-term success.

So, if "DIETS"aren't a smart choice, what works to get and stay at a healthy weight?

  • Eat foods from each food group! Follow pyramid guidelines to stay balanced.
  • Watch your portions!  Eat the recommended serving sizes from each group.
  • Eat frequently and don't skip meals! Eating every few hours will boost your metabolism and help you avoid being over hungry and over eating.
  • Eat breakfast! People who "break the fast" after sleeping have healthier weights and do better at school and work.
  • Move everyday! Increase your muscle mass and burn more calories even at rest.
  • Limit screen time!  Too much TV, computer/video games leads to more weight.

REMEMBER: To have a healthy weight, you need to EAT RIGHT and MOVE!

Written by Mary Jo Parker, MS, RD, CDN, Nutrition Consultant to Personal Touch Food Services, Inc.