Weighing in on 3 diet fads

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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What's out
Low-fat diets
Fat makes food taste good. It gives food a good "mouth feel" that is satiating. Without fat, most food products taste lousy, leaving food manufactures to add sugar back in to improve taste. Once sugar is added back in, the glycemic index of the product is raised and the vicious insulin/weight-gain cycle begins again.

Fat is critical for weight loss, proper brain function, healthy-looking skin and overall well-being. The key is to add good fats into your diet, such as omega 3 fats (nuts, seeds, cold water fish) and monounsaturated fat (olive oil and avocados) and eliminate the bad fats such as saturated fats (red meats and cheeses) and trans fatty acids (margarine). It's also best to eliminate processed and packaged items labeled "low fat" as these products are typically loaded with sugar. Check labels.

What's in and what works

Natural/cleansing makeovers
I firmly believe that moderation and knowledge is the key to successful weight loss. Once you understand the basics of nutrition, you'll have the luxury of "falling of the health wagon" at special events such as Thanksgiving or Christmas. You'll also have the information you need to jump back on the health wagon to ensure your health changes are long-lasting.

I also advocate cleansing your body for a five- to seven-day period as a springboard to boost metabolic function and improve digestive health. By cleaning yourself from the inside out, you set the stage for proper blood-sugar control and optimal digestion, which spills over to weight-loss results.

For long-term, sustainable weight loss, maintain hormonal balance by eating the right types of low glycemic index carbohydrates, lean proteins and essential fats at each and every meal or snack. Keep in mind that fats have more than twice the calories than proteins and carbohydrates, so you do not need as much. Think of "sprinkling" your fats.

Ideal sources to include in each meal and snack are:

Carbohydrates: Breads and pastas made out of whole grains such as kamut or spelt, brown rice, tomatoes, broccoli, spinach, sweet potatoes, watermelon, blueberries, raspberries, apples, pears, chickpeas, lentils etc.

Proteins: Chicken, fish (i.e. wild salmon), egg whites, yogurt, cottage cheese, protein powder, occasional lean beef.

Fats: walnuts, almonds, sesame seeds, ground flaxseeds, flaxseed oil, olive oil, primrose oil, borage oil and avocados.

Once you start to eat in hormonal balance, you'll no longer need to count points or calories or follow the latest diet shtick. Your weight will naturally come down and your weight-loss battle of yo-yo dieting will finally come to an end.

To learn more about how to cleanse and follow the Natural Makeover Diet, visit www.drjoey.com.


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