There are seemingly endless tips and tricks for losing weight.
But in the age of Ozempic diets and fad diets, it can be difficult to know what's legal and what will actually help you lose weight.
In her recent book, “Think Like a Dietitian,” Joyce Patterson, a registered dietitian at Michigan Medicine, writes that many Americans make dietary choices based on “minimal or misleading information.” It warns that
In this book, Ms. Patterson reveals a variety of the most popular diet trends and gives her verdict on which ones are likely to have lasting effects.
For example, a very low-carb keto diet can certainly help you lose weight in just one week.
and Intermittent fasting – Popular with people who: mark wahlberg and Chris Hemsworth – Proven to not only reduce your risk of heart attack, but also help you shift excess weight quickly.
But the key question with all these diets is: Can they lose weight in the long term?
In her recent book, “Think Like a Dietitian,” Joyce Patterson, a registered dietitian at Michigan Medicine, writes that many Americans make dietary choices based on “minimal or misleading information.” It warns that
“We live in a world full of messages about restriction, elimination and fasting, and misconceptions related to dietary trends, such as the need for macronutrients and supplements, are common,” Ms Patterson said.
Ms Patterson said many of the most popular diets circulating on social media were based on “minimal scientific evidence” and offered vague suggestions like “resetting your metabolism” and “cleansing”. Point out that the focus is on promoting the word.
“Sure, many people are interested in science. But few have received comprehensive, reliable nutrition education and are unable to distinguish between marketing strategy and good science,” she says. said.
“They make food choices and purchase decisions based on minimal or misleading information.”
The keto diet drastically limited carbohydrates such as bread and pasta, and instead focused on high-fat foods such as red meat and cheese. However, research results are mixed on its effectiveness.
Patterson also cautioned against intermittent fasting, saying its restrictive nature could encourage an “all-or-nothing” mentality.
She continues to work on individual diets like the keto diet.
She points out that some studies have shown rapid weight loss with the keto diet, which strictly limits carbohydrates such as bread and pasta and emphasizes high-fat foods such as red meat and cheese.
A small 2013 study found that 39 obese adults who followed a low-calorie keto diet lost an average of 13 percent of their starting weight.
They also had “significant” reductions in fat mass, insulin levels, and blood pressure.
Additionally, in 2022, researchers at Stanford University discovered that mice on a keto diet had stronger stem cells, which increased their lifespans.
However, Ms Patterson said there were not enough long-term studies to determine the long-term safety of this therapy.
The same sentiment applies to intermittent fasting. Intermittent fasting has also grown in popularity over the past few years, thanks in large part to actors and influencers.
Following an intermittent fasting regimen involves switching between fasting days and regular eating days.
On fasting days, dieters limit their eating to specific times throughout the day, such as only eating breakfast or dinner.
A study published earlier this month by British researchers found that fasting for at least three consecutive days can lead to weight loss and improved brain health.
However, a 2022 study of more than 24,000 Americans over the age of 40 found that those who only ate one meal a day were more likely to have a 15-year-old diet than those who stuck to three meals a day. They found that they were 30% more likely to die.
Patterson also warned against low-calorie diets that are restrictive in nature.
These foods encourage an “all-or-nothing” mindset, which can lead to obsession with certain foods and craving more, she said.
Many dieters give up when they reach a plateau.
Instead of choosing these fad diets, Patterson advises adopting an intuitive eating style. This means following your hunger cues and not denying yourself a treat every now and then.
In particular, she recommends following what she calls the “80/20 rule.”
This includes following general dietary recommendations, such as prioritizing fruits, vegetables, and whole grains 80 percent of the time, and eating whatever you feel like the other 20 percent.
“One of the most important experiences dietitians can share is that perfection is not only unattainable, but also unnecessary,” she said.
“Healthy eating doesn't have to be all or nothing. An occasional treat never hurts.”
“From low-fat to low-carbohydrate to fasting, the most popular diets are ironically the most restrictive,” Patterson said.
“No wonder they tend to be the most unsustainable.”
“What typically happens is that people apply specific characteristics of the diet rather than the actual dietary patterns that have been studied.”
“Without proper guidance, people can engage in unhealthy behaviors that put their health at risk.”
