Here's why your diet isn't working – do this instead: Expert

health

by alexandra klausner

Are you considering fasting? It's not that fast.

Joyce Patterson, a Michigan dietitian and author of the book “Think Like a Dietitian,” explains which diet trends are fake and which lifestyle changes can help you maintain your weight for good. We provide the facts.

“We live in a world full of messages about restriction, elimination and fasting, and misconceptions about dietary trends, such as the need for macronutrients and supplements, are common,” Patterson told the Daily Mail. Ta.

She says many of the diet trends on social media, such as the keto diet and intermittent fasting, are backed by “minimal scientific evidence,” and ironically, the most restrictive diets are the most popular. He said that there are many cases.

Keto

According to Healthline, the ketogenic diet consists of eating low carbohydrates and replacing them with fat. When you limit carbohydrates and eat more fat, your body enters a state of ketosis, where your body burns fat for energy.

Patterson said there aren't enough long-term studies on the keto diet to determine whether it's safe in the long term.

However, some studies have found that the diet is effective for weight loss and health. A 2013 study found that obese adults who followed a keto diet lost 13% of their initial body weight.

A second study in 2022 found that mice on a ketogenic diet had stronger stem cells and lived longer.

intermittent fasting

According to John Hopkins Medicine, intermittent fasting is a diet schedule that alternates between fasting and regular meals.

Some people only eat during the 8 hours of the day, while others eat just one meal two days a week and eat regular meals the rest of the week.

When you fast, your body burns fat after it has used up all its sugar resources.

Mr Patterson warned dieters against introducing restrictive low-calorie diets. She said an “all or nothing” mentality could backfire by making people want more food. She said people also tend to abandon restrictive diets because they are difficult to stick to.

80/20 rule

This is the diet that Patterson recommends to dieters for long-term weight loss. It consists of following healthy eating advice 80% of the time and eating whatever you want 20% of the time. A healthy diet consists of vegetables, fruits, and whole grains.

“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 won't hurt,” she added.

She said low-fat, low-carbohydrate, restrictive diets are the “most unsustainable” because they are the most “restrictive.”

“Without proper guidance, people can engage in unhealthy behaviors that put their health at risk,” she explained.