Highly restrictive ‘fad’ diets from the 1970’s to now are a common cause of obesity in middle aged women.
In addition, many diet pills including appetite suppressants, metabolic stimulants and meal replacements further contributed to this problem.
The ‘diet cycle’ depicted below is a scenario familiar to many dieters:
This cycle can have significant psychological impact, again best depicted by a cycle model:
DIFFERENT DIETS - How many have you tried?
Easy Slim, Jenny Craig, Gloria Marshal Salon
Fit for Life
The Grapefruit Diet, Water Diet, Lemon Detox Diet
The High Sex Diet
Liver Cleansing Diet
Sugar Busting Diet
Latest Celeb Diet
FAD DIETS - MYTHS & MISCONCEPTIONS
It is very difficult for the average consumer to decipher all the nutrition information the are exposed to through the print, visual & sound media. Many "diets" or weight loss methods promise and promote brilliant results in a short period of time!
Below are listed some of the issues YOU need to be aware of when considering this information.
- If dramatic or rapid fat loss is claimed, this is simply not possible; body fat loss is slow, and rarely dramatic over a short period of time.
- A diet that is extremely low in energy will result in weight loss initially, due to loss of protein and glycogen; when the diet is stopped, the lost weight is regained, as well as extra due to a lowered metabolism.
- Dependance on special products in unsustainable, VERY expensive and anti social!
- The use of appetite suppressants is dangerous and unwise.
- If the manufacturers claim their product contains a unique ingredient, it is very unlikely this ingredient will do anything of benefit.
COMMON "DIET" TECHNIQUES
- FASTING - Fasting leads to rapid weight loss through the loss of body fluid and glycogen stores; muscle tissue loss results, as do decreased metabolism, nausea and dehydration.
- ONE FOOD DIETS - These are not only IMPOSSIBLE to maintain, they are also nutritionally deficient.
- LOW CARB DIETS - It is difficult to obtain sufficient energy with this diet and maintain good energy levels.
- LAXATIVES - The body absorbs nutrients (i.e calories) before laxatives work, but can lead to reduced absorption of mineral and vitamins, and cause dehydration.
- DIURETICS - These lead to fluid loss not fat loss, so can also cause dehydration.
- MEAL REPLACEMENTS - These are BORING and maintenance long term in not likely; often leads to binge eating due to hunger and psychological factors.
- DIET PILLS - These can suppress appetite, however the issue is the quality and qunatity of food eaten , rather than an extreme appetite.
GOOD HEALTH HAS MANY COMPONENTS
HEALTHY WAYS TO DECREASE BODY FAT -
1. Eat wholesome, unprocessed foods with LOTS of VEGETABLE
2. Decrease overall energy intake ( use low GI and high fibre foods and avoid non-hungry eating*)
3. Decrease alcohol intake
WHOLESOME, UNPROCESSED FOODS
Wholesome eating involves eating foods as close to the way they were originally created as possible.
- In Season
- Organic when possible
- Minimal cooking
- Without preservatives, additives
- Not genetically modified
DECREASE OVERALL ENERGY INTAKE
Carbs & Obesity - As it is only in unusual conditions that humans convert significant amounts of carbohydrate to fat for storage, CHO intake should not be restricted. CHO has half the energy content of fat per gram, and many foods that are high in CHO are low in fat. In addition, choosing to have one low GI food at each meal can assist to promote feelings of fullness and satiety, and prevent overeating. (Fat is easily eaten in excess because it is not very satiating.) Refer to earlier for low GI foods.
DECREASE ALCOHOL INTAKE
Because alcohol is preferentially oxidised and has a high energy content, excessive consumption can lead to increased weight and body fat. Also, it is the foods commonly consumed with or following the alcohol that assist to increase weight.
Weight control programs should be based on sound nutritional information and involve gradual, long term weight loss. Around 0.5-1kg per week loss should be the target. Scales are not always the best method of measurement, as these measure muscle mass, bone, fluid, and organs as well as fat. The best indication of fat loss is how clothes fit – non-stretchable pants, or a belt, are good guides.
Next time, I will be sharing what I am learning about PSYCHOLOGICAL CAUSES OF EMOTIONAL EATING.