There are many weight loss diets out there and they are sure to grab your attention with their promise of fast and significant weight loss. And if one does not do it for you then you can be sure that next week will see a new one bearing the same promise. Many of these are referred to a fad diets because they trend just like fashion and people do not stick with them long before they revert back to very eating behavior that led to the unwanted kilograms. A fad diet is easy to identify with its restriction of specific foods or food groups, its focus on one ‘superfood’, its time bound success of a specified kilogram loss and the ‘too good to be true’ feeling it may provoke.
When deciding to make a lifestyle change to lose the extra weight you are carrying, it is important to make only changes you can sustain in order to maintain the weight loss in the long term. It is important not to be too short sighted when it comes to your future weight maintenance and more importantly your health. While, aesthetically a slim figure is desirable, the number one focus of weight loss should be to achieve a healthier state of body. It stands to reason that in order to increase health, one must intake health. If a weight loss program is too restrictive or focuses solely on a few select foods, you can be sure that there will be a lack of key nutrients.
The best weight loss program is one that does not require a restriction of a large number of foods nor does it promote certain foods as ‘superfoods’. As a dietician the only weight loss program I can truly recommend is Weigh-Less. Outside of that, most available programs offer fast weight loss with an impractical, limited food allowance. Weight Watchers has it merits in terms of nutrition education, highlighting that not all foods are created equal in terms of nutrient value. This program does however leave too much room for the temptation to forgo the healthy must have meals, replacing them with a single non-nutritious food item of a high point value.
While it is important to recognize that some foods offer more nutrient benefits than others, it is equally important not to label foods ‘good’ vs ‘bad’. This invites us into a punishment and reward cycle. Foods that offer little or nutrient value, in other words, empty energy, can be enjoyed in small portions on occasion. Such occasions should preferentially be social as most social events offer the opportunity for a little indulgence.
My definition of a treat food is any food that lacks fibre and contains a large amount of fat, sugar or salt or a combination of these. Any food made with white flour, such as cake, pastry, biscuits, donuts, scones and salty crackers would meet this definition. Avoid including such foods in your shopping trolley, eating them on your own or consuming them daily. The best way to enjoy a treat food is as a dessert so that one, it does not spike your blood glucose levels and two, there is only so much left in the stomach.
There are however some healthy eating behaviour tips we can gather from the hordes of fad diets and weight loss programs out there without actually putting ourselves onto a ‘diet’ at all.
My top 10 weight loss ‘rules’
- Eat breakfast within an hour of waking up
- Reduce the amount of sugar and salt you add to your daily food and beverage consumption
- Limit the amount of refined carbohydrate containing foods you eat, strive for fibre instead
- Do not drink your kilojoules, avoid all carbohydrate containing beverages
- But do stay hydrated
- Eat small regular meals, without grazing every 1 – 2 hours
- Eat fruit and vegetables daily
- Do regular exercise and do not sit for long periods without standing up for a stretch
- Use unsweetened, low fat dairy products
- Snack on healthy foods when you are hungry, not treats
In conclusion, I will use the word people hate to hear. In moderation, no food or eating behavior can be detrimental. Moderation is only scary because people tend to have an all or nothing approach to tackling a task but when it comes to health management, moderation is the key to success and in is truth the only sustainable approach to achieve a life-long relationship with food that is both healthy and enjoyable. On the foundation of a healthy food intake and eating pattern, you can enjoy the foods you like in the company you love.
