Tad' diets - the short-term losers
There are numerous diets on the market which appear to be successful, but in fact very often result in short-term weight reduction only. Such diets usually bring about high protein and water losses (from muscle tissue) - which do cause temporary weight loss - but also result in unnecessary decreases in basic energy expenditure. This in turn 'sets you up for failure' because maintaining your weight after initially losing the kilograms is much more difficult. Diets such as these also tend to encourage poor, unbalanced eating patterns instead of improving already harmful eating habits. By doing this, they increase the possibility that the weight problem will recur once you revert back to your original pattern.
Fluid intake should be at least 6-8 glasses per day.
- Sugar, sweets, cake, chocolate and cooldrink etc. are not allowed.
- A sedentary person is defined as somebody who engages in the following activities most of the time:
- Reading, writing, watching television, movies, sitting, sewing, playing cards, typing, office work done while sitting and standing, light housework (cooking, washing, dusting etc.), walking slowly, personal care. No participation in any form of physical exercise.
- A moderately active person is defined as somebody who engages in the following activities most of the time: heavy housework (making beds, scrubbing, mopping, sweeping, polishing, load washing, large articles, hanging out clothes), walking moderately fast to fast, climbing stairs, gardening, carpentry work. Participation in physical exercise occurs at least once a week.
The following are characteristics of unbalanced, fad, or unsound reducing diets. Any diet which:
- propagates the belief that certain foods, nutrients, or other substances have unique, previously undiscovered or magical properties to facilitate weight loss (novelty diets).
- claims that a low intake of carbohydrate accompanied by an unrestricted intake of total kilojoules (calories) from protein and/or fat will induce weight loss and that the excretion of by-products of fat metabolism (known as ketones) accounts for high weight loss in spite of a high kilojoule intake.
- claims that a certain meal pattern (which could vary from one day to the next) and/or certain combinations of foods and/or the exclusion of certain food groups are prerequisites for health and weight reduction.
- provides less than 4200 kJ (1000 cal) or less than 50% of an individual's average energy requirements per day (including very low calorie diets and total or intermittent fasting).
- promises fast weight loss (in excess of 2 kg per week or 1% of total body weight per week)
- promises that fat will melt away without increased exercise, hunger pains, or restrictions on favourite foods and with no restriction of food intake.
While diets such as these abound, it should be mentioned that good, balanced weight loss programmes are provided by some slimming clubs (such as Weigh-Less and Ideal Weight Club) and by some books, reputable magazines, pamphlets and registered dietitians.
