“Expert Dietitians Unveil Outdated Dieting Trends to Steer Clear Of”
Despite the hype on social media, there is no magic solution for achieving better health. Various “quick-fix” dieting fads, such as very-low-calorie diets and detoxes like juice cleanses, are often promoted by self-proclaimed wellness experts. While they may gain viral attention online, these trends are usually unsupported by scientific evidence and can potentially harm rather than help your health. Some of these trends can be outright dangerous. We interviewed registered dietitians to identify which dieting trends should be abandoned immediately.
1. Avoid Strict Calorie Counting and Nutrient Tracking
While reducing calorie intake is often required for weight loss, obsessively counting calories or macros (gram amounts of carbohydrates, proteins, and fats) can lead to an unhealthy fixation on food and disordered eating patterns. RDN Jamie Nadeau warns against sticking to unrealistic calorie limits, as consuming too few calories can negatively impact your metabolism and overall well-being. This can result in cycles of undereating followed by bingeing, making you feel out of control around food.
2. Steer Clear of 1,200-Calorie Diets
The popular 1,200-calorie diet for weight loss is not recommended by health professionals. This extremely low-calorie intake is insufficient for most adults and can trigger the body’s “starvation mode,” causing it to hold onto fat stores. In the long term, this type of diet can impede weight loss efforts and may lead to regaining lost weight, or even gaining more weight. Registered dietitian Anastasia Gialouris suggests that adult women need around 1,600 to 2,000 calories per day, while men require 2,000 to 2,400 calories, depending on their activity levels and individual needs.
3. Say No to Diuretics and Laxatives
Using diuretics and laxatives for weight loss is a temporary solution that primarily eliminates water weight and can be harmful to your health. It’s essential to prioritize sustainable, healthy methods for maintaining a balanced diet and achieving long-term wellness goals.
The use of diuretics and laxatives has become popular among individuals looking to lose weight quickly. Diuretics function in the kidneys to increase urine output, while laxatives act in the colon by drawing more water into stool. While these methods can be beneficial for specific health conditions like fluid retention or constipation, they can be dangerous when used by healthy adults.
Regular use of diuretics and laxatives can lead to long-term complications and even death. Side effects may include severe dehydration, electrolyte imbalances, vitamin deficiencies, organ damage, and cardiac arrest. Registered dietitian nutritionist Wendy Lord advises against using diuretics and laxatives unless medically necessary, as they can disrupt the body’s normal functions and lead to nutrient deficiencies.
In addition, one-food diets, also known as mono diets, have gained popularity despite their negative impact on health. These diets involve consuming only a single type of food or eating the same food at every meal for extended periods. While some foods in mono diets are high in water content and may create a sense of fullness, they are typically low in calories, fat, and protein. Long-term adherence to mono diets can result in nutritional deficiencies, digestive issues, and unhealthy eating patterns.
Weight-loss supplements are another area of concern, as they often make unrealistic claims and pose health risks. The lack of regulation by the FDA allows for the inclusion of inadequately tested ingredients in these supplements. Some products have been found to contain unapproved pharmaceutical substances, diuretics, stimulants, and other banned or untested drugs. Consumption of weight-loss supplements can lead to high blood pressure, stroke, or heart attack, as many of these products lack scientific backing and may not deliver the promised results.
It is essential to avoid falling for the hype surrounding weight-loss supplements and restrictive diets. Instead, prioritize a balanced and varied diet that includes culturally diverse foods. Healthy eating should not be limited to a narrow, Westernized definition but should encompass a wide range of cultural foods for overall well-being.
The concept of white supremacy culture, as explained by experts Tema Okun and Kenneth Jones, is reflected in various aspects. Cara Harbstreet, M.S., RD, a registered dietitian, emphasizes that cultural foods have persisted across generations because they hold intrinsic value and contribute to healthy living in many parts of the world, despite differing nutritional standards. Harbstreet notes that cultural foods also serve as connections to heritage, spirituality, and tradition.
It is important to maintain a balanced diet that includes essential nutrients obtained from various food groups. Restricting or eliminating entire food groups, such as with popular diets like keto, can lead to nutrient deficiencies and an unhealthy relationship with food. Gialouris warns against labeling foods as “bad” and encourages avoiding the binge-restrict cycle associated with food restrictions.
The vilification of processed foods is common in wellness circles, with the misconception that all processed foods are inherently unhealthy. While some heavily processed foods may lack essential nutrients and contain additives, many minimally processed options like frozen fruits, beans, and whole grains can be nutritious and cost-effective. It is recommended to prioritize these healthier processed foods over ultra-processed items high in saturated fats and sugars for a balanced diet.
Underparts.Related: I’m a Dietitian, and These Are the Processed and Ultra-Processed Foods I Eat Every Day9. Detox DietsDetox diets are advertised as a way to remove toxins, cleanse your body, and promote wellness and weight loss. These claims aren’t exclusive to diets; many companies also use the term “detox” to market their food and supplement products to health-conscious consumers. However, what these programs and companies don’t tell you is that your body is perfectly capable of getting rid of toxins on its own.”Your body has a built-in, very efficient detox system. Waste products and toxins are removed from your body through your feces, urine, sweat, and breath. Although eating a nutrient-dense diet will provide the nutrients your body’s detoxification pathways rely on, there is no such thing as a detox diet,” says Lord.Because they’re typically very low in calories, detox diets can help you lose weight quickly. However, they aren’t sustainable, meaning you’ll likely just regain any weight you lost, and they can be dangerous or harmful to your health. In fact, the Food and Drug Administration and the Federal Trade Commission have taken action against several companies selling detox programs for containing illegal, harmful ingredients, marketed with false claims of treating diseases, and unapproved for their directed use.The takeaway? Detox diets don’t work and can have serious consequences for your health.The Bottom LineDiet trends come and go, and while some might seem appealing, it’s important to understand that most of these products or regimens aren’t science-based and may contain unregulated ingredients with potentially life-threatening side effects. Because many of these trends are restrictive, they can also have serious consequences for your physical, mental, and emotional health. Avoid the clickbait and instead focus on tried-and-true strategies that nurture your body. Staying physically active, managing stress levels, getting quality sleep, and eating a balanced diet are your best bets for living a healthier and happier life.Read the original article on EATINGWELL
