Posts by Aliya Bennett, DTR

While many of us enthusiasts began our weight loss journey on New Year Day, the rest of us late “bloomers” may be getting started in Spring. With summer right around the corner many of us are buckling down to fit into a new bathing suit. You may be seeing the promise of quickly achieving a beach ready body in time for summer all over your favorite magazines and social media timelines. For years there has been a consensus that losing weight will somehow make your vacations and trips to the beach more enjoyable, but is the rush to lose a few unwanted pounds quickly worth it? The true secret to getting your perfect summer body is…… that there really isn’t one, but there are several things to help you shift your perspective:

1)    Ditching the diet mentality – Many people have grown accustomed to the belief that losing weight can only be achieved by giving up the things they love, thinking negatively about your weight loss plan can easily sabotage your good intentions. It can also create a cycle of weight loss followed by weight gain and sometimes more than before by not being able to stick to a strict diet.

2)    Stop depriving yourself- Small changes throughout the year are much easier to manage than a complete overhaul. Being consistent with your weight loss plan all year round eliminates the need for restrictive diets in order to lose weight fast. Telling yourself that you don’t need or can’t have something because it will undo all of your hard work often has the opposite effect It can cause binges that can make getting back on track difficult.

3)    Setting realistic goals- When it comes to time frames for weight loss, slow and steady wins the race. Trying to lose an unrealistic amount of weight in a short period of time may leave you feeling discouraged when you’re not getting immediate results or have reached a weight loss plateau.

MYTH # 1. Foods “melt” body fat!

Decreasing body fat is more involved than just taking a shot of Apple cider vinegar, drinking 5 cups of green tea a day, or eating a grapefruit with every meal to boost your metabolism. Consuming food like these alone and not making any other dietary changes won’t necessarily yield results.

MYTH # 2. You need to do a cleanse!

Ever been annoyed when someone else tries to tell you how to do your job? One of the many roles of your vital organs includes detoxification. Many products are marketed to make us think we can cure fatigue, stop headaches, or lose weight. There is no scientific evidence that detoxes, or cleanses are more effective than our bodies natural ability to remove toxins or that they encourage weight loss.

MYTH # 3. Appetite suppressants are safe!

Companies market products like teas or lollipops make claims that they can suppress your appetite and help you consume fewer calories. You may be wasting money on products instead of incorporating foods that are more satisfying. Many products containing stimulants are not safe for long term use, can have adverse side effects, and are not proven to effectively promote weight loss.

MYTH # 4. Quick weight loss equals fat loss!

Everyone’s body is different and some of us lose weight easier than others. Losing weight using unsustainable or restrictive methods may result in a few quickly lost pounds but, can also be deceiving. Strict dieting can result in a loss of water weight and muscle instead of body fat causing you to reach a plateau soon after beginning your resolution.

When you think of the word “TREND” it should describe your fashion choices, not the way you choose to lose weight. FAD DIETS are nothing but a TREND. Fad diets range from being extremely restrictive, excluding entire food groups, to just plan odd. Some fad diets will help you drop a few pounds quickly, but not necessarily safely or permanently. Before you consider a diet, ask yourself, is it sustainable and do the benefits outweigh the risks?

Here’s the inside story of some of the such popular, trendy but FAD Diets that you may have heard of in recent times:

1. THE KETOGENIC DIET– Unless you suffer from Epilepsy, this diet may not be meant for you. Ever heard anyone rave about having the Keto flu? In addition to the unpleasant period of withdrawal, depriving your body of energy producing Carbohydrates makes if difficult and potentially dangerous to stick to long-term and not to forget the long term side effects like high cholesterol and dyslipidemia.

2. GLUTEN FREE DIET– Have you felt the symptoms of bloating and cramping after a plate of pasta or a bowl of your favorite cereal? If not then you most likely don’t suffer from Celiac Disease. There may be a placebo effect when people claim to feel more energized after removing Gluten from their diet. While the diet is not harmful or difficult to maintain long-term, it will likely have little effect on weight loss since you are essentially swapping one source of carbohydrate for another.

3. THE MILITARY DIET– Just the name alone is intimidating. Imagine having to wake up at the crack of dawn for never ending drills while being sleep deprived. It’s probably similar to the way your body feels after being subjected to a daily intake of 1000-1200 calories during a 3-day restriction cycle followed by a 4-day rest cycle that is also low in calories just not as low as the first 3 days which you repeat until you reach your goal weight.

4. THE PALEO DIET– Do you think a diet adapted to mimic a typical caveman’s 40,000 years ago will help you lose weight? While it does incorporate foods such as lean meats, fresh fruits and vegetables it excludes everything cultivated by “modern technology” which in this case is 10,000 years ago. It also excludes whole grains, beans, and dairy which we know are excellent sources of fiber and protein.

5. INTERMITTENT FASTING – Skipping meals is not the best choice for many of us, especially if you are a Diabetic. A caloric deficit can easily be achieved by consuming smaller portions throughout the day. Unless you’ve planned your meals out you may end up eating more calories thinking “I haven’t eaten all day so I can treat myself”, also the frequent periods of starvation can put your body into adaptation zone, where your body drops metabolic rate, conserves energy and making your weight loss even more difficult!

**For more information and professional consultation, schedule and appointment with Jalpa Sheth.**