Almost everyday on the news, there are more reports of foods on the market that can potentially cause weight gain or contribute to weight loss…
This is why it should come as no surprise that when surveyed, 13 out of 15 Canadian women between the ages of 18-25, admitted to having attempted dieting in pursuit of their ideal image. It is even less surprising that only 5 out of those 13 women were actually successful in their dieting plans. Twenty-five year old Karen Linka was one of the few who were successful. She explains, “I was in my brother’s wedding and I just wanted to look good”.
Let’s take a deeper look inside of today’s most popular diets for Canadians. Through looking at (1) The Promise that the diet offers its participants, (2) The Work that the dieter has to put in, as outlined by the diets and finally, (3) The Reality behind the diet, including side effects.
1.The Atkins Diet
The promise: lose up to 15 pounds in the first 2 weeks
“most natural, easiest, tastiest, most long term way to achieve these very normal goals”
The Work: there are 3 phases
Phase 1: first 2 weeks, you cannot contain carbs
Phase 2: each week, you raise your carb levels by 5 grams until you’re within 10 pounds of your goal weight
Phase 3: you’re 10 pounds away from your goal weight; keep slowly adding carbs to your diet until you reach your point of equilibrium
Phase 4: all phases are now habitual; your only task is to maintain your equilibrium weight from now on
The Reality: causes your body to enter a state of ketosis which can cause bad breath and even constipation
2. Weight Watchers
The Promise: ““no weight loss promise, but a steady incremental weight loss of 1-2 pounds per week is recommended”
The Work: There are 2 plans
1. The Flex Plan – you’re allowed to eat virtually anything, but you have to keep track of how many points each meal you intake is worth
2. The Core plan: There is no food-point tracking however you must follow their food restrictions
For both you must do a weekly weigh in either at a meeting, or online
The Reality: The need to count points/calories may make losing weight harder
3. The South Beach Diet
The Promise: you lose 13 pounds in the first 13 weeks
The Work: it is divided into 3 phases
Phase 1- the first 2 weeks of the diet, you eat 3 meals with normal sized portions of lean protein
Phase 2 – lasts until your goal weight loss is met. You reintroduced banned foods
Phase 3 – begins once you reach your goal weight loss and your eating habits have now become your lifestyle
The Reality: not being allowed to eat any fruits during Phase 1 means you’re not getting the recommended amount of fruits a day,. You end up missing some vital vitamins and minerals.
4. Dr. Bernstein
The Promise: you will lose up to 20 pounds every month
The Work: you receive weekly vitamin B injections, coaching.
Other popular diet plans include eating strictly Vegan, Vegetarian, or Raw Food. These diets can be quite beneficial if practiced correctly, and of course harmful if you fail to check your facts. People who follow any of these three diets are shown to receive less protein. For ‘Raw Fooders’ this is because they eat too many vegetables and fruits, and fail to make sure that they get enough calories. Vegetarians and vegans do not eat animal products, which has a rich source of both protein and iron.
Do not be discouraged from dieting if you were not successful the first few times. According the registered dietitian Dr. Rena Mendelson, “there is no one diet that is best; it depends on each individual’s preferred food pattern but it must be lower in calories and combined with physical activity.” Your eating habits are fundamental to your physical health, so who else is better to assist you with your dieting plans other than a medical professional. It is best to spend some time with a dietitian to plan a program fit for your life.
You should not be aiming for a short-term image improvement, but rather aiming for long term health sustainment. In terms of weight loss, a dietitian will assess your current medical standing and create a personalized plan for your weight loss endeavor. Rapid weight loss, is the first idea that you should get out of your mind. Dr Mendelson explains that we normally say 1-2 pounds per week; slow and steady for a long period of time combined with a strategy for maintenance of weight loss”.
Your image is something that you can control, and your health is too. Do not let your appearance take priority over the state of your physical health. Know the facts about the food you intake and the diets you participate in. Speak with a dietitian and discuss a lifetime plan for yourself.
