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Nutrition PROGRAMMING HEALTH & FITNESS / Member Interest Nutrition PROGRAMMING Are you looking for the perfect diet? by Silvia Herszkopf, MS, RD, LMNT, LD You are not alone! Several “Fad Diets” claim 25% protein, and 20-25% fat. eating to lose weight. So, why then is it you can lose weight quickly without limiting Advantages of these programs include quick so difficult? The answer is simple: Even if your caloric intake or without depriving weight loss, professional and emotional people recognize the things that are having yourself from your favorite foods. Some diets support, and easy access to food. On the a negative impact on their health and their even encourage specific food selection to other hand, possible disadvantages can weight, they may not be ready to change their alter your metabolism and thus lose weight. include the taste and limited variety of the eating habits or their lifestyle. But how do you know which diets are safe or prepackaged products, and the overall cost maintainable? Below I will examine some of of the products. Furthermore, clients might Sometimes, it does not only involve the the more popular diets and what to consider not learn portion control and healthy eating individual’s desire to change but external when trying to lose weight. habits, which are key factors in maintaining factors need to be examined. Stress, time weight loss once you discontinue the constraints and resistance to change are High-Protein/Low-Carbohydrate prepackaged diet plan. frequent obstacles to weight loss. Individuals High-protein /low-carbohydrate diets, such as facing these challenges may want to seek The Atkins Diet Revolution, The Zone, and Weight Watchers ® out an adequate nutrition program that also The South Beach Diet, restrict carbohydrate Last, one of the most well known plans, provides emotional support to keep them intake, usually limiting you to less than 100 Weight Watchers®. This is based on the Points motivated throughout the process. grams per day. Carbohydrates, also known Plus system. The program works restricting as starches, are the main source of energy for calories moderately, usually between 1200 Additionally, remember that exercise plays a the body. By restricting their intake to an and 1800 per day. Healthier choices such key role in weight loss. Try to increase your extreme, the body obtains its needed energy as foods rich in protein and fiber get fewer physical activity every day by walking your from ketones, which are produced when the points than foods that are high in calories, dog for 30 minutes, taking the stairs instead body burns its own fat for fuel. fats, and sugar. Fruits and non-starchy of the elevator, or increase your exercise by vegetables (like lettuce and other greens, trying new exercise classes or sports. Consult Many people are encouraged by these types tomatoes, onions, etc) are point free to your healthcare provider before starting any of diets because they induce fast weight loss encourage their intake. Overall, this is a safe, physical activity. Begin exercising slowly during the first weeks. However, the majority affordable, and wonderful program for those and increase the frequency and intensity as of the initial weight loss is due to a reduction who enjoy group counseling or who prefer to tolerated. in the amount of water the body is retaining manage their own diet online. and not from the burning of fat. In conclusion, you may be inspired to lose The types of diets out there are endless, but weight for several reasons, but just make The biggest challenge with this diet is to regardless of which one you choose, there are sure you are doing this for yourself and not maintain the weight loss after reintroducing things you should consider and expect when because someone else is expecting you to carbohydrates back into the diet. High- trying to lose weight. do it. “Healthy” weight loss takes time. It protein/low-carbohydrate diets can also should be gradual of approximately 2 pounds cause unpleasant side effects like bad An ideal dietary plan should include per week, reflecting behavioral changes and breath, fatigue, constipation, dehydration, scheduled and balanced meals that contain modified eating patterns. It is usually a long and the need for vitamin and mineral enough calories to meet your needs, based process that requires education, motivation, supplementation to meet nutritional on you age, gender, activity level, height, and and perseverance. Thus, do not try to make demands. While there is no doubt that these current weight. It should contain enough all the changes at the same time. Try to start type of diets work for short-term weight loss, carbohydrates (at least 45% of total calories), with small steps, for example, choose to eat their effectiveness and safety for the long- adequate amounts of protein (no more a fruit as a snack instead of cookies and try term remains in question. than 35% of total calories), and limited to reduce the frequency of times you eat out. fat content, preferably from healthy fats The goal is not only to promote weight loss Liquid & Pre-Measured Diets (monounsaturated and polyunsaturated fats). but also to maintain a healthy lifestyle for a Liquid and pre-measured diets such as Slim long time. Fast, Medifast, Jenny Craig, and Nutri- Before you decide to start any diet program System have been popular for many years. you should ask yourself the following Even though some of these programs offer questions: For supplementary materials, professional nutrition education, constant 1. Am I ready to change my eating habits? including a sample 1800 calorie telephone-support, online access and group 2. Am I doing this for myself or am I doing menu, visit our website at discussions, the basis of the programs rely this to please others? www.jccomaha.org. on you buying their pre-packaged meals and 3. Am I realistic about how fast I will lose liquid formulas. Some plans allow clients weight? to supplement their packaged meals with Questions? Contact: fresh fruits and vegetables, whole grains, These questions show there are many Silvia Herszkopf lean protein and low-fat dairy products. In components that go into successful weight MS, RD, LMNT, LD general, these diets are considered low in loss. Many people can easily identify the calories (between 800 and 1500 calories per causes for their weight gain, and some (402) 334-6403 day) containing 50-60% carbohydrates, 20- even know exactly what they should be [email protected] October / November 2011 17.
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