Ideals of masculinity and femininity pervade the mass media, a continual reminder of unattainable perfection. Dieting fads vary by season, and countless regimens guarantee to help one lose weight in an unrealistically rapid amount of time. Why do fad diets never work?
Firstly, there are myths to be aware of before self-prescribing to a diet plan. Many falsely believe that to lose fat they must cut fat from their diets. Dietician Lyndel Costain says, “You should still have a third of your calories coming from fat. The body needs fat for energy, tissue repair, and to transport vitamins A, D, E, and K around the body.” Increasing healthy unsaturated fat intake while cutting out trans fats and trimming saturated fats is a good start.
Fasting or crash dieting can result in quick weight loss in the short term but according to nutritionist and researcher, Claire MacEvilly. “Losing weight over the long term burns off fat. Crash dieting or fasting not only removes fat but also lean muscle and tissue.” This will result in decreasing one’s basal metabolic rate and daily caloric intake requirement, increasing the likelihood of weight gain once off dieting. Skipping meals similarly decreases metabolic rate. Long-term weight loss plans won’t jolt your metabolism and are a safer alternative.
Struggling dieters may believe that a slow metabolism is the cause of their weight loss setbacks. Studies have indicated that resting metabolism actually increases with body mass. Instead, sedentary lifestyles and excessive caloric intake are largely responsible for weight issues in North American society.
It takes an extra 3,500 calories to gain a pound of body fat, and the reverse is true for weight loss. Eating fattening foods will not result in immediate weight gain, Costain explains. “If the scales say you’ve gained a few pounds after a meal out, it’s largely due to fluid, which will resolve itself.” So skip the guilt trip if you’ve indulged in a treat while dieting. In the long-term scope of things, one chocolate bar really won’t make a difference.
Low-fat and fat-free labels trick consumers into believing that they’ve chosen a healthier alternative. Costain warns consumers to be wary of these labels: “Extra sugars and thickeners are often added to boost flavour and texture, so calorie content may be only a bit less.” Nutritionist Alison Sullivan adds, “[These alternatives] may be low in fat, but are high in sugar which turns to fat. With low fat foods, look to see where else the calories might come from.”
Many diet regimens put people at risk of developing nutritional deficiencies, so a physician or dietician should be consulted to create a suitable plan.
