Diet Craze-yMonday, January 28, 2013
Turn on the TV this time of year and you’ll likely be inundated with the latest “secret weapon” to successful weight loss. While it’s easy to get caught up in all the hype, it’s important to do a background check on a program or pill before spending your money.
While there are hundreds of plans out there promising instant results, here are some of the most popular we’ve been spotting:
- Special K Challenge – This plan promises a weight loss of up to 6 pounds in two weeks. An average day includes two Special K meals (cereal, shakes or meal bars), two Special K snacks (bars, chips or crackers) and one sensible meal of your choice. This plan may work due to calorie restriction, but you’ll likely get tired of Special K products rather quickly. In addition, many folks have a tough time transitioning to real foods and meals after being on plans like these and tend to gain much of the weight back rather quickly. A nutritionally sound weight loss plan should teach you lifelong eating habits consisting of whole foods and minimal amounts of processed, packaged foods.
- Green Tea Extract and Raspberry Ketones – I’ve been asked about these supplements recently since Dr. Oz endorsed them on his show. They claim to burn fat, boost metabolism and help you shed excess pounds. While all of this sounds great, the research isn’t there to back it up. In fact, there’s no research on raspberry ketones that’s been conducted with humans. The safety of these supplements is also potentially unsafe, especially for those with pre-existing health conditions.
- Fasting and Juicing – Touted as a way to reset your body, shrink your stomach, and get rid of toxins, fasting and juicing are two weight loss techniques many Americans have been trying. Some claim a weight loss of up to 20-pounds in just 6 weeks. While these diets can work in the short-term, they can be quite challenging to stick to and the weight will likely come back on. Deprivation is never a good idea.
Tried and True
Keep it safe and effective techniques that can help you improve your eating and lifestyle habits.
- Write it down – Studies show food journaling is one of the most effective tools to sustainable weight loss. Accountability is key when it comes to making changes. There are some great apps and websites available for an easy and convenient way to track your food and exercise. My Fitness Pal, Lose It, and Livestrong are some faves. Of course, a notebook and a pen can work great too.
- Start small – Avoid plans that call for drastic changes. Small changes over time will lead to sustainable lifestyle changes. Ellie Krieger’s new book Small Changes, Big Results helps guide you through small changes in diet, nutrition, exercise, and emotional wellness over 12-weeks.
- Cook more – When you eat out, you put the control in the hands of the restaurant. To truly stay on track, prepare more of your meals at home. Not sure what to make? Check out Jackie Newgent’s new cookbook 1,000 Low-Calorie Recipes. Each easy to follow recipe contains fewer than 500 calories. I’ve made Mom’s Banana Bread and Ginger Chicken, Broccoli, and Oyster Mushroom Stir-Fry—delicious!
- Plan ahead – Planning ahead is a crucial element to success. Set aside a day for grocery shopping and meal prep and map out your meals for the week. If you need assistance losing weight or eating healthier, schedule an appointment with a registered dietitian in your area. They’ll get you on track in no time.
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