Weighing in on 3 diet fads

Find out what's in, what's out and what actually works.

Updated:: 2009-10-14 21:20

Published:: 2006-09-20 00:00

By: Dr. Joey Shulman

What's out #1

High protein or low fat? A milkshake or points-counting? If you're throwing up your hands in dieting frustration and confusion, you are not alone. Millions of North Americans are ready to give up the weight-loss battle because of information overload and temporary -- and costly -- dieting attempts.

With the majority of our killer diseases such as heart disease, stroke and cancer being intimately linked with obesity, it's time to take the mystery out of losing weight and gain control of our health. As a general rule, any weight-loss program that eliminates or drastically reduces one of the three major components that makes up a healthy diet -- carbohydrates, proteins and fats -- is not a sustainable diet. Whether you're able to achieve results on such a diet or not, it's bound to ultimately wane. Carbohydrates, proteins and fats are all necessary, daily, for optimal health and to control your weight, long-term.

What's out
High protein /low carbohydrate diets
We're at the tail end of the once popular high-protein diets such as those endorsed by Dr. Atkins. Although these diets facilitate rapid weight loss, they do not promote health or deliver permanent results.

Protein is essential to develop antibodies, to maintain acid/alkaline balance and for muscle repair, but it should not be used as the main fuel to run your body. Eating too much protein and minimal amounts of carbohydrates long-term can drain the body of calcium due to protein's acidity and can lead to a ketogenic state -- where your body breaks down fat for fuel. But the ketones are not adequate fuel for the body and put strain on your liver and kidneys.

Low glycemic index, complex carbohydrates such as fruits, vegetables (excluding white potatoes), whole grains and beans are ideal sources of fuel in all diets. These complex carbohydrates break down into glucose (a.k.a. sugar) that's essential to fuel the brain and body.

To fight off weight gain, eliminate high glycemic index carbohydrates such as white bread, pasta, potatoes and sugary treats. These carbohydrates trigger the excess secretion of the hormone insulin, thereby facilitating the excess storage of fat. Knowing the difference between "good" carbohydrates vs. "bad" carbohydrates can make a huge difference in weight loss. In fact, research now indicates that whole grains, fruits and vegetables help to facilitate fat loss.

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