How to Indentify a Fad Diet

For years certain diets have been advertising that their plan will make you lose weight miraculously with little effort. Look at infomercials and website ads that claim that on their plan you will lose 10 pounds in a week by following only one easy rule. These are not only unhealthy but can be potentially harmful. And these plans are not sustainable over the long term. Most people who try these programs will gain the weight back-- plus more. The best way to avoid these diets is to not start one in the first place. To easily detect a fad diet, evaluate each plan with these six questions.

Does this plan eliminate entire food groups such as no fat or no sugar?  If a diet plan cuts out entire food groups, stir clear of it. .Many plans will claim that the key to losing weight is by eliminated carbohydrates.  However, eliminating entire food groups, like carbohydrates, also eliminates the important nutrients that these foods provide. Carbohydrates are important for brain function and energy. Cutting them out can lead to lack of energy and concentration problems. Many of these plans can then lead to malnutrition.

Does this plan contain a list of “good” and “bad” food?  If there is a “good” and “bad” list, avoid this plan. There are no “bad” foods as many diet plans claim. There are foods to eat less of, such as desserts, but not completely ban. There are also foods that we need to eat more of, like fruits and vegetables, but calling them “good” can lead to guilt when we eat the “bad” ones. All foods have a place in a healthy eating plan.

Does this plan call for you to take a special pill/herb or drink a shake in place of a meal? Any diet plan that says weight loss will not happen unless you take this special pill/herb or shake is just trying to sell its product. Many weight loss pills can cause heart attacks and other health problems. Always eat real food when you are trying to lose weight.

Does this diet plan call for a major cut back on eating, effectively starving yourself?  If you find that the diet calls for an extreme lack of calories then it definitely is not worth your time. Starvation can lead to weight gain because the body is trying to conserve its resources from what little food energy you are taking in. Then, when you start eating again you will overeat and gain more weight. Eat enough nutrient dense foods so you do not feel constantly hungry.

Does this plan have a promise of a quick weight loss, such as 10 pounds in one week? Stay as far away from this type of plan as possible. Losing 10 pounds in a week is extremely unhealthy and you could do real damage to your body. Plus, most people would not be able to sustain the starvation long enough. You will become discouraged with your progress and overeat when you decide you can’t be on the diet anymore. A healthy weight loss is 1-2 pounds a week maximum.

 Does this plan use an overall claim that sounds too good to be true? If it sounds so good that you wonder how true it is, go with our gut feelings…the plan is a fad. Real weight loss takes work and commitment, and can be a slow process. This process will pay off with permanent weight loss. Stick with a sensible plan that focuses on fruits and vegetables, whole grains, lean meats and low fat dairy products broken down into three meals and two snacks a day. Exercise regularly and eat less high fat foods. No fad diet required.

The Basics Of The Gluten Free Diet

A gluten free diet is the recommended treatment for a person with Celiac disease. Celiac disease is an autoimmune disorder where the immune system attacks itself in response to gluten. Gluten is a protein found in several grains. It makes bread soft, and can make cakes and muffins tough.  In response to gluten, the villi, a hair like structure lining the small intestine, flattens. This inhibits the proper absorption of nutrients from food. When this occurs the intestine becomes inflamed.

Symptoms of celiac disease are abdominal pain and bloating, diarrhea, vomiting, constipation, and unintended weight loss. This disease can also cause a rash on the skin. It is usually diagnosed through a positive blood test and an intestinal biopsy. Adults are more likely to have no digestive symptoms, sometimes making the disease difficult to detect. Since the small intestine is unable to absorb nutrients from food, the individual can develop malnutrition and anemia. In children, Celiac disease can cause delayed growth and many other health problems.  

Celiac disease can be effectively managed through a gluten free diet. This diet requires the complete elimination of gluten. Avoid these main foods: wheat (kamut, spelt, bulgur), barley, rye and oats. Although oats do not contain gluten, they are often processed in the same factories as wheat. The oats can become contaminated with small amounts of gluten from leftover wheat powder and this most likely causes symptoms. Oats may not cause a reaction if they are processed by themselves. When choosing food for meals, it is important to read labels carefully.

Additional recommendations are as follows:

• Most fresh fruits and vegetables are safe and highly recommended on a gluten free diet. Be vigilant for vegetables with any type of breading since they are usually made with wheat flour.

• Any meat is generally safe as long as it is not breaded.  Avoid any meat with a cream base. These cream sauces are usually thickened with wheat flour. Also, check that raw meat does not have any type of gluten fillers or stabilizers in them. Simply sautéed, roasted or grilled meat and poultry (with no fillers) is acceptable. 

• Choose from the many grains without gluten such as buckwheat (labeled gluten free), cornmeal, rice flour, potato flour, millet, tapioca flour, popcorn, hominy, and rice. Choose these most often when looking for a grain/carbohydrate source. Avoid bran, pasta made with wheat flour, wheat germ, and matzo. Since many packaged foods have gluten based additives and stabilizers in them, learn the various names of these substances. Completely avoiding these is vitally important to staying symptom free.

• Avoid alcoholic beverages such as beer, ale, and certain whiskey’s such as Canadian rye.

• Be aware when using butter, jelly, jam and condiments of cross contamination from other individuals using these products. It is quite common for bread crumbs to land in your butter or jelly. For a person with celiac disease, one bread crumb can cause a bad flare up of symptoms. Be sure to use separate butter and condiments to avoid any adverse reaction.

 To be truly gluten free takes a fair amount of study to learn what products are acceptable. Cooking at home with fresh ingredients and avoiding highly processed packaged foods can make this process easier.