Knowing about the latest dieting and exercise trends wasn’t any easier than it is today, with the popularity of social media our favorite stars are stepping out and telling us about the latest fad diets they are on to lose. weight or maintain their physical shape, and in a jiffy you find many followers of diets like keto, carnivore, paleo or others, until it is forgotten in a few months and other alternative diets emerging.
Fad diets are systems designed to lose weight quickly by avoiding certain nutrients. These systems were originally created to treat certain pathological conditions, but they found their way into the lives of the general public out of a desire for quick results, feelings of insecurity, and fear of incompatibility with the societal image of beauty. , but most of those who follow these diets find it difficult to continue their lives with commitment. And why can’t we continue? (1)
Katie Runkle, nutritionist with UCI’s Healthy Weight Management Program, says effective diets have been extensively researched and provided evidence to support their quality, such as the Mediterranean diet, whereas diets with the fashion tend to be short lived. proof of its effectiveness, it is only published in magazines and the number of followers grows thanks to the means of communication and then falls from the memory of the public. In his opinion, this does not mean that we avoid it completely, but that we are aware of the most important pros and cons, and here you can take a look at the currently popular diets and what is being raised at their subject. (2)
It’s the latest popular diet right now, and it’s a low-carb diet in the first place, as only about 50 grams of it is allowed per day, and 80% of calories are based on fat, as some studies show. confirm it. a diet that does not contain carbohydrates, Or, if it contains less, it contributes to faster weight loss compared to a diet based on fat reduction.
But the problem that quickly arose was the increased cholesterol levels among followers of this diet, results still awaiting confirmation by long-term experiments and studies. But in general, it is difficult to follow the keto diet for life, because no one can completely avoid grains of rice and other things, and the problem is that putting them back in our dishes means regaining what we have lost, if not more. . (3) (4)
Also known as the “Stone Age system”, it is similar to the systems of our ancestors in the hunting societies, and it is based on the avoidance of fast food, sugars and all foods. processed, but it does not specify precisely the proportions that can be consumed of other elements, and therefore the individual can eat a mixture of foods low in carbohydrates and fat, while the latter consume a high carbohydrate diet and low in fat with more whole grains, fruits, and veggies, and that means everyone should be watching how well they’re getting the needed nutrients built in. (5)
Gluten is a natural protein found in grains such as wheat, barley and others. There is usually 8 grams of gluten per 100 grams of wheat, and it is the substance that gives bread, cakes and pasta their properties. The diet is designed for people with wheat intolerance and people with autism, as gluten causes digestive and immune problems, just as a dairy-free diet is designed for people with lactose intolerance. (6)
The number of Americans on a gluten-free diet has tripled in the past decade, but Amitava Dasgupta, a toxicologist at the Health Sciences Center in Houston, says that unless you’re allergic to it, avoiding gluten can be harmful because this increases the risk of developing diabetes Type II heart disease and iron deficiency. (7)
In addition, following this diet deprives normal individuals of the whole form of grains containing fiber and B vitamins, as well as essential micro and nutrients that contribute to the daily administration of prebiotics, which are bacteria that are beneficial for the gut. and necessary for immunity and good health. Plus, there is absolutely no evidence that avoiding gluten results in weight loss. (8)
Away from the “cultural” reasons that lead someone to be a vegetarian, some resort to a vegetarian diet as a healthier diet, while research confirms that vegetarians and vegans are prone to vitamin B12, calcium, iron deficiency. , zinc and fat. soluble vitamins such as A and D. Studies indicate that nutritional supplements used by those on these diets to compensate for the deficiency are less effective in increasing the levels of these vitamins in the body. (9) (10)
Cynthia Chantalin, clinical dietitian at West Calcasieu Cameron Hospital, advises older people not to risk trying a diet without seeing a doctor, noting that some systems depend on chemical interactions between their elements to help you lose weight, but you lose vitamins and proteins. Another aspect of relying on just one food, like cabbage soup, or relying entirely on eating raw foods is another aspect.
When we eat, carbohydrates are stored in the muscles and the liver in the form of sugar. If the amount of carbohydrate is reduced, the body begins to burn this stored sugar for energy, and without carbohydrates the body begins to burn fat and protein and break down muscle, so any low-fat diet carbohydrates are not suitable for older people who are already losing muscle mass as they age.
However, the problem remains, says Cynthia Chantlin, that the brain and central nervous system only run efficiently on carbohydrates, which is why some keto dieters suffer from what’s known as the “keto flu,” which has symptoms such as headache, irritability, and bad breath.
In the same context, and although low-fat diets can lower cholesterol and blood pressure, Chantelin notes that many diets that severely limit fat intake are a problem for older people, as they often take medication. and vitamins that are only absorbed by fat. (11)
In general, nutritionists do not recommend following a single diet for several years, and they caution against being fad on diets, and they specifically warn of several disadvantages that heterogeneous diets contain. , especially:
- Relying too much on juice can be dangerous as it is loaded with calories and sugar, without any of the fiber the fruit contains, and research has shown that drinking juice increases the risk of high blood pressure and type 2 diabetes. , and there is no scientific evidence that juices cleanse the body of toxins. (1 2)
- Empty calories like what we get from soft drinks and high-sugar fruit drinks are the most important thing to avoid when dieting. (13)
- Do not take diet pills (including green tea tablets), and while cooking, avoid frying and reduce fat. (14)
- Don’t follow a diet that avoids most foods and allows unlimited amounts of certain foods, like grapefruit or cabbage soup. It’s boring to eat the same thing over and over again, and hard to stick to. Also, avoid any diet that prohibits or severely restricts the intake of key nutrients such as carbohydrates, because even if you take a multivitamin, you will lose some important nutrients. (15th)
Nutrition is a complex issue, and people’s lives and the environment they live in are also complex, so it is not possible to develop a healthy diet that is suitable for everyone, but experts advise several factors to take into account when choosing a diet to lose weight or maintain health:
- Try to have 90% of your actual diet: this includes fruits, vegetables, whole grains, meat, fish, olive oil, and dairy products, which are components of the Mediterranean diet. And you can manage the remaining 10% with some freedom, as it’s hard in the modern age to avoid prepackaged foods, so if you want a piece of chocolate, chips, or a rice cake, this isn’t no big deal, just be aware of the proportion you eat them, and the calories they contain.
- Long Term Plan: If your goal is to lose weight, there are a number of ways you can achieve it depending on your personality type, preferences, and the environment you live in, but it sure won’t happen overnight. overnight, so it’s best to develop a long-term plan, in which you build your habits instead of eating a strenuous diet for a short time. (16)
- Diversity is the best choice: the body needs a healthy diet to grow properly, which means that we achieve a balance between protein, carbohydrates, fats and other nutrients, but when we are on a diet that excludes some of the necessary nutrients , we put ourselves at risk of disease. In the short term, having too few nutrients is not an immediate problem, but lacking them for a long time can cause health problems.
- Hold the exercise: for a period of at least 150 minutes every week, you can divide it for a few minutes during the day, for example you can walk 10 minutes three times a day, and so within 5 days it will reach 150 minutes .
- Order small meals: In fast food restaurants, marketers often focus on the size of the meal, so when deciding to enjoy one of these meals, ask the kids’ meal to be smaller . (17)
- Focus on the foods that make you feel full: Rapid weight loss means you’re losing muscle, bone mass, and water, and you’ll often be prone to gaining weight quickly too, so focus- you on a diet that makes you feel full and satisfied. and energized.
- Life is complicated enough , avoiding certain food choices or following strict plans can be difficult and worrying. So, experts advise when choosing a new diet that you always ask yourself, “Can I eat this way for the rest of my life?” The answer is no, it’s not good for you. (18)
On May 6, International No Diet Day, established by British feminist Mary Evans Young since 1992, is celebrated, calling for the promotion of bodily acceptance, rejecting media-promoted beauty stereotypes and primarily combating disorders of the food. Various organizations in Europe and elsewhere are working to raise awareness of the great risks that threaten health due to the monitoring of innovative diets, the misuse of dietetic products, eating disorders and the health problems they cause, and their workers stress the need to be aware of the difference. between a “diet” and “a healthy lifestyle that takes into account the balance between nutrients and their quality. (19)