Diet Analysis Questions
Many Americans need to lose weight. Obesity is a growing problem even though there are many "diets" that claim to work. Many people swear that they can lose weight with all sorts of diets,
and may actually lose some weight. But, with these "fad" diets, what is the cost to the human body? The first ten pounds or so are generally water loss, not fat loss. The body is dehydrating,
and adding the fluids back will increase weight again. If a weight loss program is followed (especially without exercise),
muscle is lost (not just fat), and what is gained back is all fat. Lose muscle: gain fat! Not a good trade off.
What is suggested is to find your Body Mass Index (BMI), which is a measure of your risk for diseases associated with obesity. This gives you a much better idea of what your ideal may be, rather than the weight tables. Even if you find out that your
BMI is good, you still might feel like you want to tone up a bit or lose a few pounds. Try an exercise program that you can enjoy with others or at home in good weather as well as bad. I know people who walk at the mall (don't take any money, just window shop) if the weather is bad. Bicycling is a great activity that can be done in all kinds of weather, and with the bike trails, it can be a great family activity.
"Every fad diet is nutritionally unbalanced in one way or another , and some are downright dangerous, even if followed by healthy people for a relatively short time."
Diet Analysis Questions
Answer yes or no to these questions:
1. Does the diet promise rapid weight loss?
2. Does the diet claim a single food is the magical key?
3. Does the diet eliminate one food (or one nutrient, like carbohydrates)?
4. Does the diet eliminate one or more of the 5 Food Groups on the Food Guide Pyramid?
5. Does the diet require you to skip meals?
6. Does the diet set a caloric limit below 1000 Kcal/day (without constant medical supervision)?
7. Does the diet have some product to sell (food you must buy)?
If one or more of your answers are Yes,
BEWARE! Think twice before you try this diet.
promotes good eating habits
is a lifestyle change you can live with
acknowledges the importance of exercise
PROBLEMS WITH DIETS:
The all-you-care-to-eat high-protein diets are based on the myth that the body burns all the protein calories you consume when it digests and metabolizes protein. At best, if you ate only protein (virtually impossible), 30 percent of its calories would be used up by internal "processing." You can still get very fat on the remaining 70 percent of calories if you really do "eat all you want." (Jane Brody's Nutrition Book, p. 300)
Diets that are too high in protein produce large amounts of nitrogen wastes. A person with normal, healthy kidneys can usually handle this without difficulty, but many people with marginal kidney disease may only find out when the kidneys are over-stressed. The added stress of a high-protein diet could precipiate uremic poisoning, damage to the brain and nervous system, and ultimately, death. Diets too high in protein also cause your body to lose calcium and bone, And, without fruits and vegetables, followers of low-carbohydrate schemes can develop symptoms of scurvy from lack of vitamin C. (Jane Brody's Nutrition Book, p. 302)
Note: When the body burns fat for energy in the absence of carbohydrates, toxic substances called ketone bodies are produced. An accumulation of ketone bodies in the blood is called ketosis. It can cause nausea, vomiting, apathy, fatigue, dizziness, and low blood pressure. Ketosis is especially hazardness for pregnant women as it can cause impaired brain development of the baby and other ill effects.
Losing weight while breastfeeding is possible. In fact, according to the book "The Womanly Art of Breastfeeding" extra weight put on during pregnancy is usually lost slowly during breastfeeding (due to extra caloric demands of milk production).
Fad diets and quick weight loss is again discouraged as unhealthy. For more information on this and other breastfeeding questions, contact La Leche League, International.
Elizabeth Spannhake, Nutritionist, Loyola University reports that the Atkins low carbohydrate diet has deficiencies in calcium, vitamins A and C, thiamin, riboflavin, and niacin because it excludes bread and cereal products as well as limiting servings of fruits, vegetables, and milk products (except fatty cheeses).
At the same time it is loaded with protein, saturated animal fats and cholesterol: which has been shown to promote heart disease. (Jane Brody's Nutrition Book, p.300)
The American Council on Science and Health Special Report ranked the nutritional accuracy in several popular magazines, and Cooking Light came out the best. It is innovative in its campaign against fat, and recipe profiles are an added plus.
Try reading a good nutrition book like Jane Brody's Nutrition Book. It is easy to read and contains a wealth of useful information.
There is a lot of good nutrition information on the internet, as well as some really bad diets and nutritional ideas. Use your good common sense, and don't be swayed by false promises or drawn into buying some "snake oil" that will only make some guy rich!
A good place to start is with this article, "Ten Steps to a Healthy 1998" by Wootan and Liebman.
The Mayo Clinic has good sound nutritional information (you just plug in your height and weight to get your BMI).
Global Health and Fitness has a free bimonthly email newsletter, good nutrition information and healthy recipes. They also offer an on-line personal trainer and other information that is not free.
Calories used up in 20 minutes of.....
Sleeping or watching TV..........18 calories
Standing (no activity)...........23 calories
Driving..........................45 calories
Officework.......................45 calories
Sailing..........................51 calories
Yardwork.........................54 calories
Housework........................63 calories
Dancing..........................74 calories
Walking (2 mph)..................83 calories
Golf.............................85 calories
Walking (4.5 mph)................100 calories
Roller or Ice Skating............100 calories
Aerobic Dancing..................105 calories
Hiking...........................140 calories
Bicycling (12 mph)...............188 calories
Judo.............................198 calories
Jogging (6 mph)..................198 calories
Skipping Rope....................245 calories
Running (7 mph)..................245 calories
Other links:
Natural Land
Vegetarian Resource Group
The Virtual Vegetarian
Vegetarian Food Guide Pyramid
Weight Watchers
Eating Well
Prevention's Healthy Ideas
Consumer Information Center
Nutritional Navigator
Dietary Approaches to Stop Hypertension
Yeast Diet: Take this questionnaire to see if you have a yeast problem
American Dietetics Association (to find a Registered Dietitian near you)
To Jann's Index