If you talk to a reputable financial advisor, you might hear the phrase, “if it sounds too good to be true, it probably is”. The same can be said of the mirid of diet plans that hit bookshelves and populate social media every winter.
Certainly, some diets have merit. They can usually be characterized by calling on participants to make sustainable lifestyle changes, such as reducing sugar, eating the right carbs, or avoiding fried foods. These same plans may even ask you to do a little physical work, such as walking, stretching, or low-impact aerobics.
Beware diet book warning signs
So how do you tell if the diet book with the attractive 23-year-old or the former car salesperson in the white smock on the cover is legit?
Registered dietitian Sally Kuzemchank recently authored a blog on WebMD highlighting five things to beware of when evaluating the purchase of a diet book. I thought it would be helpful to point you to her article 5 Diet Book Red Flags to Watch Out For here.
U.S. News and World Reports diet plan rankings for 2021
You can search online for diet plans and advice, but you may find dubious information. For instance, if you come across the Qanon Storm the Capital Diet, take a pass. Some companies that rank diets are really out to promote their diet plan or take payment for ranking plans.
The solution is to seek a reputable source with professional credentials. Find a reference that is not making money off a diet plan.
U.S. News and World Report magazine ranks everything from hospitals to colleges and, yes, diets. U.S. News is an objective journalistic publication that makes its listing based on merit. They rank diets in a wide variety of categories, such as best overall; best diabetes diet; best for weight loss; easiest to follow, and more.
Check out U.S. News and World Report’s diet ratings for 2021.
Weight Loss Myths
In addition to false information in diet books and online, there is some often touted word of mouth myths about diet. Here is the scientific lowdown on some of the most popular:
Eating smaller meals more frequently. The number of meals you eat has no barring on weight loss. The number of calories you consume and burn in a day does.
How many calories you need each day depends on your gender, current weight, height, activity level, and metabolic health among other factors. Before launching a program to lose weight by reducing calories, it is wise to consult your medical provider.
“The average moderately active woman over 50 needs about 1,800 calories per day to maintain her weight and 1,300 calories per day to lose 1 pound per week”, according to Healthline.
“Energy needs decrease as men age,” reports Healthline. “Between the ages of 46–65, moderately active men need an average of 2,400 calories per day. After 66 years, the average man’s calorie needs decrease to about 2,200 calories per day.”
All calories are bad. Not so, some are very good. All calories are a measure of energy. That said, calories produced from protein are not the same as fat or carb calories.
Replacing fat and carb calories with proteins can boost your metabolism, reduce food cravings and make efficient use of weight loss hormones.
Calories from fruit and other whole foods produce a more effective energy boost than sugar products such as candy and soft drinks.
Supplements produce sustainable weight loss. The is the mantra of the highly profitable weight loss supplement industry. If you swallow this line, you are probably also swallowing B.S.
“Most supplements for weight loss are ineffective,” according to Healthline. “The best ones can help you lose a bit of weight, at most.”
For more on dietary supplements, you might want to check out the National Institutes of Health’s Dietary Supplements for Weight Loss Fact Sheet for Consumers.
Don’t waste your time on fads, if you want to maintain or lose weight. Eat right and exercise.