It is quite obvious from advertisements, news reports, emails, and the Internet, that there is no shortage of nutritional information available. Unfortunately, there is more misinformation than good, solid information. How do we wade through this mountain of information and decide what is fact and what is fiction? As consumers, how are we to determine what nutritional practices are effective, and of these, how do we adopt such practices to improve and support overall health and well-being? For us to sort all this out, the easiest way is probably to start by shifting the focus of daily diet habits from restrictions of what to eat and what not to eat, to a more common-sense and lifestyle-change approach. It’s the “Fad v. Fact Diet Confusion!”

First of all, you need to understand the nature and peculiarities of some of the most popular diet trends. After you have done that, then you can more easily put the pieces into place and use common sense and find reliable sources to help you with your daily nutrition decisions – decisions which are aimed at optimizing physical, mental and emotional health.  Below is a table showing a brief comparison of some of the most popular “fad” diets or diet trends. Of course, this is not an exhaustive list nor does it include all the smaller details of each type of diet that is listed.

Strict guidelines or rules

When you eat healthily, it does not need to be restrictive. Actually, foods should be thought of as nature’s medicine. A healthy diet needs a balance of whole grains, vegetables, fruits, healthy fats, lean proteins and foods which are calcium. If you are too rigid with your dieting practices, it can severely limit sustainability, nutrient consumption and even the enjoyment of eating. It is important to have a mindset that this is a lifestyle change as opposed to “I am on a diet.”

If you are contemplating going on one of the many “diet plans” out there, it is important when you are evaluating a diet plan to be aware of some of the common “red flags” associated with certain claims made by these diet plans. It’s important to keep these warning signs in mind when you are researching diets.

Rapid weight loss

Unfortunately, I have seen so many times with my clients that they have tried to find alternatives and quick ways to lose weight. However, there is no “magic pill” that burns fat quickly or helps you lose weight quickly and in a healthy manner. In reality, there is no substitute for a healthy, balanced, wholesome diet — no quick “diet foods” but all natural, healthy pickings. When you first start dieting, it is normal that your initial weight loss will mostly be water weight. This is especially so if you are cutting down on carbs.

You don’t need to make modifications to your lifestyle or exercise

What are the cornerstones to successful weight loss and weight maintenance? You’ve got it — exercise and long-term behavior changes! You probably have already figured out that “going on a diet” results in temporary weight loss. These dietary practices are not sustained and are, in reality, fleeting. Once your weight loss goal is achieved, old habits begin to resurface and then the cycle begins again. In addition, if your chosen diet plan doesn’t recommend incorporating regular physical activity, than you should realize this is neither scientific nor realistic. Exercise is very important to incorporate into a diet/healthy lifestyle as it contributes up to 35 percent of daily caloric expenditure.

Have a specific time table for eating/combining specific foods

Although these types of diets are popular, scientific research does not support the popular myths that eating at certain times and/or combining specific foods results in healthier eating. It’s not about the combination of foods; rather it’s about the total intake and quality of calories.

Diet Endorsements

Using celebrities or well-known doctors to endorse certain diets can actually overshadow the product or diet being promoted. Just because a specific diet plan has a celerity’s endorsement of famous doctor’s approval, it does not legitimize the product’s claims or efficacy. If you want to evaluate the validity of a specific plan, speak with a qualified professional –such as a health coach.

“Independent studies prove…”

I heard this statement recently, and realized it is a term we hear often with some of these “fad diets” or diet plans. Nevertheless, beware when you hear these types of statements. True, valid, reliable studies are not conducted independently. When this language is used, it may mean the company (or funding agency behind the product) may have conducted their own study and, therefore, research bias increases exponentially. 

Specific area reduction

Specific area reduction is a myth. I wish it were so, but we can’t simply target certain areas of the body for fat loss. If this were true, I can promise you my stomach would be much flatter than it is! Still focusing on your overall physical fitness is the best approach for reducing the systemic percentage of body fat. In order to reduce the percentage of body fat, you should focus on large muscle groups, not the smaller surrounding muscles, with the hope of burning the fat in a specific area.

The Common Sense Approach

Food is not only necessary, but medicinal. Food fuels the mind, body and soul. As a consumer, it is important that you realize you are not in control of irresponsible advertising, which more often than not provides false, confusing messages or disingenuous diet promises. However, what you can control is where you find your information, your personal dietary choices and your behavior.

Eat instinctively

Learn to identify the distinction between the psychological desire for food and the physiological need for food. Hunger is a signal to our bodies that we need food. You should respond to this signal responsibly and in a timely manner. For example, if hunger strikes while you are in the midst of a stressful situation or you find you are experiencing a lack of energy during the day, take a minute, then move around as much as you are able and then get a glass of water. Many time, the psychological desire for food is caused by stress, emotions, boredom or dehydration and in fact, you are not truly hungry. To determine if your hunger is real, try these options first and then if you are truly hungry, choose a healthy snack – something like fruit and string cheese, some almonds, or some yogurt.

Use oils, sugar and salt sparingly

Always check the ingredient labels when eating foods that are not whole and fresh. Check out the saturated fat content as well as added or hidden sugars and the sodium levels. When you prepare your own meals, use these ingredients sparingly and, of course, choose the right kinds of fats to cook with – olive oil, coconut oil, avocado oil, etc. As a substitute for salt, try using some fresh or dried herbs. These are excellent substitutes for added salt and are readily available in the grocery store.

Avoid ready-made, pre-packaged and processed foods

A good rule of thumb to follow is to read the ingredient label on the product. The more ingredients, the more processed and chemically sustained the food. (Another good rule of thumb – if the food contains more than five ingredients, put it back!).  Instead of shopping in the inner aisles of the grocery store where all the processed foods are sold, check the perimeter of the grocery store where you will find fresh foods like cheeses, fruit and vegetables, lean meats and dairy products.

As a basis for your diet, choose whole foods and fresh foods

Choose foods closest to their natural state whenever possible. This would include opting for eating an apple instead of drinking apple juice, or eating apple sauce, which is a healthier choice due to the smaller amount of sugar it contains and its higher fiber content. Choose whole grain oats, quinoa or rice over processed/white products (such as white rice) that contain enriched flour.

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