FAD DIETS

Fad diet books make the bestseller list constantly even though we all know eating a well balanced diet and controlling our portion sizes has been the successful way to lose weight and live healthy for decades. One of the newest fads, the cardio-free diet has really got me riled. This author claims weight-lifting and dieting are the keys to success and suggests ditching the treadmill. Although weight lifting is definitely an important part to any weight loss/management program, cardio must not be forgotten! The aerobic training gained through this author's recommended weight training is minimal to the benefits a structured aerobic program offer. Running, cycling and other challenging and repetitive large muscle group movements train your respiratory muscles such as your diaphragm and inner abdominal muscles, making breathing easier. Regular cardio activity also increases your blood volume over time, increases the number of capillaries delivering oxygen to your blood, and increases oxidative enzymes. This results in lower blood pressure, lower cholesterol and increased insulin sensitivity. The left SPACE of your heart may even increase slightly and in combination with increases in blood volume, your stroke volume will increase resulting in a lower resting heart rate (think Lance Armstrong’s 30 beats per minute compared to the regular 60-80). Overall, cardio keeps your physiology in peak condition! One extremely important note that has me really concerned about the cardio-free diet…heavy weight training without cardio can enlarge the muscle of the heart (not the space like cardio), leaving less space for blood. This can lead to high blood pressure and increases the chances of a heart attack.

Here are a few other fad diets that make me squirm:

Atkins Diet – High fat diets may sound great to some but the result is higher cholesterol levels, which can lead to clogged arteries and heart attacks. Although many people on these diets brag about how their good cholesterol has gone up, new research suggests high total cholesterol, even if the HDL/LDL ratio is high, can still be signs of a problem down the road.

South Beach Diet – Although this book emphasizes whole grains and fruits and vegetables in Phase 2 and 3, its big attention grabber is you don’t have to pay attention to portion size….need I say more!

Do these diets work....at first of course! Anytime you change up your regular routine your body is going to respond. Especially when you are depriving your body of important essential fuel sources. And when we "diet" we tend to pay much closer attention to what we eat and often eat less, no matter what food we are ingesting.

Want to know the best diet out there? Check out the USDA, mypyramid.gov, website and start tracking what you eat. Do what most doctors recommend and what research shows to be successful. Eat healthy by eating lots of whole grains, vegetables, and fruit and exercise at least 30 minutes most days of the week (CARDIO AND WEIGHT TRAINING).

Beware of Liquid Calories

Liquid calories can really add up! You may be surprised at what some drink calories equal in food. Check out how your favorite drinks stack up and how you can swap them out for healthier options:

Morning Coffee Break

My favorite! 16 oz. Flavored Café Latte with Whole Milk = 365 calories = 1 slice pepperoni pizza. Instead, switch to a 12 oz. skim milk latte and sweeten with splenda and a dash of cinnamon (120 calories).

Lunchtime Drink

12 oz cola = 140 calories = 1 Chocolate Chip Cookie. Instead, switch to diet cola or flavored diet seltzer water (0 calories).

Evening Cocktail

Vodka and cranberry juice = 250 calories = Regular MacDonald’s Fries. Instead, try a glass of red wine (100 calories).

Nightcap

8 oz hot chocolate = 200 calories = 1 snack size bag of Doritos. Instead, try flavored caffeine free tea (0 calories).

Total calories saved = 715 = apple + small bowl of cereal w/ skim milk + chicken salad w/ light dressing + 80 calorie snack bar + Light Turkey Wrap

Wow! When you chose your calories wisely your meals can be healthy and fulfilling. Swap out a few of your high calorie drinks for low cal alternatives and bring on the whole grains, fruits, and healthy meats!