Assessment of fad diets

THE 200 POINT SYSTEM

With so many different diets available, how should we know?
What works and what is safe? The only way to be sure is
Discover the author's background and the research behind
The diet methodology. Every good diet should give a
background on the author and his credentials and
Experience in the fields of nutrition and biochemistry.
However, even a great resume does not mean credibility and
safe diet But it suggests, at least, that the author has
Some knowledge of nutrition. Providing research behind the
The diet shows that the diet is not something that the author
invented, as long as the research is not selfish and
altered to fit a hypothesis.

Some diets may not need a lot of tests and studies.
behind them, simply because they rely on
Fundamentals For example, many women's magazines.
they have articles about diets and weight loss, but they are
common sense suggestions that most people involved
About weight you should already know: "Eat smaller meals", "Cut
down in sugar and fat, "etc., are typical philosophies. More
structured diets should give some scientific reasons for their
Suggested success, preferably case studies and research
performed on everyday test subjects, as well as on athletes.

Since we have established the importance of eating a
balanced diet according to the selection of healthy foods and
obtaining minimum RDA, it is now possible to qualify the
diets according to those specific criteria. Start with a
score of 200 and subtract 10 points from the total for each
statement below in which he recognizes the diet. An ideal diet
you must keep a score of 200, but a score of 160 or
Major is acceptable.

1. The diet does not include adequate food groups
quantities. Some fad diets eliminate one or more of the food.
groups Do not deduct 10 points if the nutrients from a food group
(e.g., carbohydrates, proteins, fats, fiber, vitamins and minerals) are
properly substituted with that of another food group.

2. The diet does not provide at least 45% of your calories from
Sources of carbohydrates To prevent ketosis, at least
150 g of glucose / day are required. That is 33-50% of the total
Calorie intake on a 1200 calorie diet. Keep in mind that it is
the minimum For highly active individuals, that amount
should increase to 60% sometimes, that is, immediately after
exercise.

3. The carbohydrate content exceeds 20% concentrated
sugars At least 80% of carbohydrate sources must be
complex, and preferably in the form of vegetables, seeds,
and legumes.

4. Protein content exceeds 30%. A very high protein
intake is unnecessary, puts additional pressure on the
urinary system, and is a poor source of energy. Thirty
the percentage is more than adequate, even for growing children
and adolescents The only group that requires more protein.
intake are those who recently suffered a serious injury (for example,
leg amputation), infection or surgery. However, these
people will be under the care of a doctor with
Special high protein diet.

5. Protein content represents 15% or less of total calories.
Although unnecessary in large quantities, the protein still has
many vital functions, including tissue repair and
enzyme formation

6. Fats exceed 30% of total intake. In addition to increasing the
risk of cardiovascular disease, high fat diets have not been
shown to decrease weight better than other methods
from & # 39; adequate & # 39; eating.

7. Total fat consumption is less than 15% of total calories.
Fat in moderate amounts is essential for a healthy diet, and
Such a diet provides flavor to many foods. Fat intake below
15% for long periods, for most people, is not realistic.
Fat intake that is too low can also be harmful to children.
and teenagers who require enough calories to continue
increase.

8. Total fat consumption is less than 25% of essential fats
saturated acids and fats is more than 30% of total fat
consumption. Deduct 10 for each.

9. The diet does not suggest common foods, which means
foods you should be able to get at any supermarket or
market.

10. Diet foods are expensive or monotonous.
Some diets require the purchase of & # 39; his & # 39; food or
expensive & # 39; organic & # 39; foods obtained only through healthy foods
stories. Some foods taste so bad that they are difficult to
tolerate repeatedly (for example, algae). Deduct 10 for each.

11. The diet consists of an inflexible meal plan. The diet
does not allow substitutions or deviations, which requires a
person to live under & # 39; house arrest & # 39; with the same food
selections every day.

12. The diet provides less than 1200 calories per day.
Less than that and the basic functions of the body may not be
obtaining the energy, vitamins and minerals necessary to work
correctly, and the dieter will almost certainly feel hungry all
time. Diets below 1200 kcalories should be reserved for
those under the supervision of a dietitian or licensed
doctor.

13. The diet requires the use of supplements. Yes the diet
provides adequate energy and is well balanced,
Supplements are unnecessary. & # 39; Fat accelerators, & # 39; how
Ephedrine may increase the rate of weight loss, but the diet
He should be able to defend himself on his own merits. Some diet clinics
Promote a wide range of herbal and fat preparations.
accelerators, and this is where these clinics do their
money, not in their knowledge and ability as nutritionists.

14. The diet does not recommend a realistic weight goal.
Diets should not promote the body of a Greek god or a
supermodel shouldn't suggest that a person
lose 100 pounds (even if you are overweight 100 pounds). Neither
if the diets recommend losing weight below an ideal
weight.

15. The diet recommends or promotes more than 1-2
pounds / week of weight loss. Do not expect to lose more than 1-2
pounds of fat a week: it is physically impossible unless
chronic obesity, at which point it can be 3 pounds
possible. If you lose more than two pounds per week, the
The body change is due to a loss of water and / or muscle tissue.
The tricks that promise 10 pounds in 2 weeks are
it's just not true or else something other than fat is being done
lost. Also keep in mind that the fatter a person wants
lose, and the less a person has, the more difficult and
Slower will be to lose extra fat.

16. The diet does not include an assessment of eating habits.
Diet should be a slow process by which a person
Change normal eating habits. It should not include looking
for quick solutions and quick plans that promise shortcuts and
extreme changes: a person would never stay with these
Programs and such diets do not work in the long term. the
amount of calories consumed, and food selections and their
amounts, must be reevaluated regularly …
Maybe once every 1-2 months to determine the program
effectiveness.

17. Regular exercise is not recommended as part of the
Plan for proper weight loss. Weight loss occurs twice as much
fast with exercise, and without exercise there is a greater
tendency to lose lean and fat muscle tissue. This is
It is not ideal.

SUMMARY OF VARIOUS DIETS

Low carb diets: ketosis occurs, and this presents
The same problems as fasting. Once glycogen stores are
spent (what happens quickly with athletes and those who
exercise regularly), glucose should be made of protein
sources, and there is increased wear on the kidneys as
Outcome. Even on a high protein diet, some proteins will be
taken from body tissues to produce enough energy
for the nervous system and regular activity. The beginning of
ketosis is an indication that this process has begun and is
It is not a positive aspect, regardless of what is pro-high in fat
The authorities indicate.

Great weight loss in a low carb diet is evident due to
The fact that carbohydrates retain water in the muscles in a ratio of 1: 3.
As carbohydrate intake decreases, so does water retention.
A lot of water is discharged as a result of the lack of glycogen to retain
water molecules In addition, by increasing protein intake,
excess nitrogen is washed with even more water from
the kidneys use water to dilute the concentration of nitrogen.
Once you leave a low carb diet and the muscles are filled again with
glycogen, increase fluid concentrations and diet
Recovers part of the weight.

Low calorie diets of 400-600 kcalories consisting mainly
of proteins have the same problems as fasting and
Low carb diets: proteins are used for energy and
Weight loss comes largely from water. Low calorie diets should
be properly supervised by a medical professional and only
as a last resort for those who seem unable to lose weight by
Other methods However, even those people tend to
regain most of their weight once they return to a
balance diet.

Beverly Hills diet: a diet consisting of grapefruit, eggs, rice,
and seaweed; It is deficient in minerals and vitamins.

Cambridge diet: a very low calorie (300-600 kcal / day);
mixture of proteins / carbohydrates with mineral imbalances; the diet is
Near the fast.

Scarsdale full diet: this diet is not balanced
nutritionally some days have caloric restriction; the diet
alter portions of carbohydrates, proteins and fats; the diet
It consists of low carbohydrates (20-50 g / day) and high in fat and
protein; The diet has a high meat content (saturated fat and
cholesterol).

Dr. Atkin's diet revolution: this diet is unbalanced
nutritionally some days have caloric restriction; the diet
alter portions of carbohydrates, proteins and fats; carbohydrates are
very low (20-50 g / day), while fats and proteins are high;
there is high meat (saturated fat and cholesterol)
consumption.

Dr. Linn's last chance diet: this diet has a very low level
calorie intake (300-600 kcal / day); consists of a
mixture of proteins / carbohydrates with a mineral imbalance; the diet is
Near the fast.

Dr. Reuben's Save the Life diet: this is a caloric diet
diluted diet consisting of high fiber content (30-35 g / day); the diet is
low in fat and animal products; There is little absorption of
minerals due to too much high fiber.

May's "fake" diet: this diet consists of grapefruits, eggs,
rice and seaweed; It is deficient in minerals and vitamins.

F-Plan Diet: This is a diet diluted in calories consisting of
high fiber content (30-35 g / day); It is low in fat and animal products;
There is little mineral absorption due to too much
fiber.

LA Costa Spa Diet: This diet promotes weight loss of 1-1_
pounds / day; There are several plans of 800, 1000 and 1200.
kcal / day composed of 25% protein, 30% fat (mainly
polyunsaturated) and 45% carbohydrates; diets include
The four food groups.

Medifast diet: this diet is nutritionally balanced, but
provides only 900 kcal / day; the use of liquid formulas makes
This diet is monotonous and expensive.

Nutrimed Diet / Medifast Diet: this is a nutritionally balanced diet
diet, but supplies only 900 kcal / day; the use of liquid
The formulas make this diet monotonous and expensive.

Optifast diet: this diet is nutritionally balanced, but
supplies only 900 kcal / day; the use of liquid formulas makes
This diet is monotonous and expensive.

Pritikin permanent weight loss diet: this is a nutrition
unbalanced diet; some days have caloric restriction; the
the diet alters portions of carbohydrates, proteins and fats; the
the diet consists of high proteins (100 g / day); Unless food
chosen correctly, it can be low in vitamin B12.

Prudent diet: this is a balanced and low-calorie diet (2400
kcal / day) diet for men; It is low in cholesterol and saturated
fats up to 20-35% of calories are derived from fat
with an emphasis on protein, carbohydrates and salt; there
It is a large consumption of fish and shellfish, and is saturated
Fats are substituted with polyunsaturated fats.

Fast weight loss diet: this diet is not balanced
nutritionally some days have caloric restriction; the diet
Alter portions of carbohydrates, proteins and fats, though
there are low carbohydrates (20-50 g / day) and high in fat and protein;
there is a high consumption of meat (saturated fat and
cholesterol) with this diet.

San Francisco Diet: This diet starts at 500 kcal / day,
consisting of two meals per day of a fruit, a vegetable,
a slice of bread and two exchanges of meat; the second
the week limits carbohydrates, and most foods come from
meat group and with some eggs and cheese, and a few
vegetables; week three includes fruit; in the fourth week there are
an increase in vegetables; week five the diet add
foods that contain fat (eg, nuts, avocados); week six
includes milk; week seven includes pasta and bread,
where the diet is maintained at approximately 1300 kcal / day; is
The diet avoids the problem of saturated fats and cholesterol.

Slendernow diet: this diet is unbalanced nutritionally;
some days have caloric restriction; the diet alters
servings of carbohydrates, proteins and fats; the protein is
generally high (100 g / day); Unless food is properly
chosen, there may be a deficiency of vitamin B12.

Weight-Watchers diet: this diet is nutritionally balanced, in
approximately 1000-1200 kcal; the use of foods with high nutrient content are
accomplished; Economical and tasty food makes it one of
The most successful diets without real health risks.

Wine diet: this diet is approximately 1200 kcal / day, which contains 28
menus along with a glass of dry table wine at dinner;
In addition to the medicinal components of wine, it is believed
that people reduce portion sizes when wine is
consumed with a meal; the diet is low in cholesterol and
Saturated fats; There is a focus on fish, poultry and veal with
average amounts of red meat.

Yogurt diet: this diet consists of two versions, being
900-1000 kcal / day and 1200-1500 kcal / day; simple low fat
Yogurt is the main dairy dish, which is consumed at breakfast, lunch,
and as a snack before bedtime; The diet is rich in protein and is
Low in cholesterol, saturated fats and refined carbohydrates.

Diets that do not provide 100% of the US RDA. UU. For 13
vitamins and minerals:

Atkins

Beverly hills

Craver & # 39; s Carbohydrate Basic

Dense carbohydrate craver

California (1200 kcal) California (2000 kcal)

Plan F

I love america

I love new york

Pritikin (700 kcal) Pritikin (1200 kcal)

Richard Simmons

Scarsdale

Stillman

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