The truth about fad diets

We are constantly bombarded by TV and magazines advertising the next fad diet. Whether the diet is publicizing the benefits of low carbohydrates, high protein, low fat or the next best weight loss shake, the promise is always the same: quick and dramatic weight loss.

Unfortunately, the weight lost is usually temporary and, in some cases, more weight is gained back as a result of such diets.

According to the Academy of Nutrition and Dietetics, quick fix plans make empty promises. A balanced, healthy eating plan will boost your energy and protect your health.

Start with a plan

Develop a plan for lifelong health, not just short-term weight loss. Don’t lose sight of the big picture: achieving overall good health.

By putting more emphasis on your health, experts agree that you can raise your overall self-esteem resulting in healthy eating, weight loss and improved health.

Make small changes

When you make changes step-by-step and set realistic goals, you are more likely to succeed in reaching them.

Start with two or three specific, small changes at a time. Track your progress by keeping a food and activity log. When you’ve turned a healthy change into a habit, reward yourself with a fun activity.

Develop a personalized eating plan at https://www.choosemyplate.gov/SuperTracker/default.aspx.

When you visit the SuperTracker website you will be able to set a personalized nutrition and physical activity plan, track your foods and physical activities, and get tips and support helping you make healthier choices and plan ahead.

Set realistic goals

To lose weight safely and keep it off requires long-term changes in daily eating and physical activity habits. Many experts recommend a goal of losing about one or two pounds per week.

A modest reduction of 500 calories per day will help achieve this goal, since a total reduction of 3,500 calories would be reached over the course of a week.

Increasing your amount of physical activity also is important. Aim for 60 minutes of moderate to vigorous activity most days of the week.

It is important to remember that fad diets are about making drastic overnight changes and if you want lasting results and weight maintenance, a fad free diet is a better way to go.

Ereka Rambur is a public health nutritionist for Shasta County’s Health and Human Services Agency.