Dr. Reddick here…..
March is National Nutrition Month and to commemorate this, we will be posting several articles to provide information about nutrition and diets. Here at Complete Wellness Center of Orange City we are committed to assisting our patients in gaining and maintaining complete wellness. Check out the other articles on Eating Better, Portion Size and The Food Pyramid.
If at any time you have questions, please feel free to give us a call at 386-775-6879 or stop by. We are at 2415 S. Volusia Ave. #A-2 in Orange City, Florida across from Stacy’s Buffet.
I’ve never been a fan of ‘diets’. Most ‘diets’ don’t work because they don’t address the root of the problem which is eating too much and eating the wrong foods. These issues need to be addressed to make a lifestyle change not a temporary eating change. Below are the most popular diets and why they don’t work.
The Meal Replacement Diet
Slim Fast, The Cookie Diet
Some meals are replaced with shakes, soups or cookies (gee, I’ll eat a cookie, or 2 or 3). This type of diet doesn’t work because, like so many other diets, it fails to address the problem of the initial weight gain. Healthy eating habits and portion control are not taught and when the diet is stopped weight is gained back.
Detox Diet
Liver Cleansing Diet, Raw Food Diet, Lemonade Diet
The detox theory is we need to get rid of ‘nasty toxins’ that build up in our liver, kidney and body. There is no scientific evidence to support the idea that we need to detox. A healthy diet that contains plenty of fiber and is low in fat, processed foods, and the whites (sugar and flour) will keep your kidneys, liver and colon clean. Some detox plans are very restrictive and cutting out whole food groups may lead to an inadequate intake of essential vitamins and minerals. Other detox plans involve fasting and flushing the body with copious amounts of substances which potentially can be dangerous.
Low Carb Diet
Atkins, South Beach, The Zone
These diets focus on restricting carbohydrates, therefore increasing protein consumption. Lack of carbohydrates eventually leads to fat and protein being used as the energy source. Some of the side effects include headaches, bad breath and mood swings. The lack of fiber can lead to constipation and the increase of protein, which generally high in fat, is therefore unhealthy. The initial rapid weight loss is rarely maintained.
Food Combining
Fit for Life, The Hay Diet
These diets are based on old and incorrect scientific principles. Our digestive system is perfectly capable of digesting any combination of food.
Low Calorie Diet
The Cabbage Soup Diet, The Grapefruit Diet
Low calorie diets severely restrict whole groups and are extremely unhealthy. Potentially this could result to malnutrition. Low calorie diets lead to the breakdown of muscle and when the diet is stopped the body begins to replenish its energy stores, and weight tends to be regained rapidly.
- Contradicts what most trusted health professionals are saying
- Relies on testimonials and anecdotes, rather than scientific evidence
- Encourages eliminating whole food groups, such as carbohydrates
- Promises rapid weight loss of more than two pounds a week
- Suggests that particular foods have the power to burn fat
- Includes lists of ‘good’ and ‘bad’ foods
- Encourages bizarre quantities of particular foods or types of food, such as eating unlimited bowls of cabbage soup, cereal, or only consuming certain foods on certain days of the week
- Recommends specific food combination
- Relies on meal substitutes, such as shakes
- Does not encourage an increase in physical activity.
So What Does Work?
Weight-loss Clinics
Meeting with a trained dietitian or nutritionist will provide a specific program, tailored to your individual needs. This is much better than a one-size-fits-all program. You will receive ongoing support and advice as necessary, which should include targeting underlying problems, associated with the initial weight gain.
The GI plan was originally created to help diabetics manage their blood sugars better, however it can also be useful for weight loss in those without diabetes. Low GI plans focus on foods that are high fiber, which help to maintain blood sugar levels, and make you feel fuller longer.
The DASH Diet is a low-salt, high-carb, high-fiber plan originally designed to help lower blood pressure, but can also be used to aid weight loss. It focuses on basic healthy eating guidelines, emphasizing regular exercise, and is therefore a well balanced approach to losing weight.
The Weight Watchers program is based on healthy eating and calorie control. The program provides support, education, advice and promotes exercise. The system uses a point system to count calories and although in the being it feels daunting, after some use, it is easily implemented into your eating habits.
Lifestyle changes are better than ‘diets.’ Learn portion control, eat a balanced diet with lots of fruits and vegetables
Until next time….here’s to your complete wellness
Complete Wellness Center of Orange City 