Dieting not a long-term solution to staying trim, fit

  • Published
  • By By Patty McGruder
  • Dyess' Health and Wellness Center health education program manager
DYESS AIR FORCE BASE, Texas --  Dyess' Health and Wellness Center health education program manager
It's estimated that more than 54 million Americans are currently on a diet. Some succeed in taking the weight off, but far fewer -- maybe just five percent -- manage to keep the weight off long term. 

Some of the most popular diets to hit the news wires these days are those that promote low-carbohydrate and high-protein intakes and promise significant weight loss. These diets are nothing more than low-calorie diets in disguise, and some have potentially serious consequences. 

Following a low-carbohydrate, high-protein diet will encourage the body to burn its own fat. Without carbohydrates, however, fat is not burned completely and substances called ketones are formed and released into the bloodstream. Abnormally-high ketone levels in the body, or ketosis, may indeed make dieting easier, since they typically decrease appetite and cause nausea. However, ketosis also increases the levels of uric acid in the blood, which is a risk factor for gout and kidney disease in susceptible people. 

Following these diets can also result in dehydration, diarrhea, weakness, headaches, dizziness and bad breath, and over the long term can also increase risk of atherosclerosis and osteoporosis. 

Although all of these diets may promote short-term weight loss, their long-term effectiveness is a different story. The bottom line for lasting and healthful weight loss is a varied diet, reduced caloric intake and regular physical activity. The truth is that losing weight permanently takes work. If a diet sounds too good to be true, it probably is. 

Here are some tips on how to spot a "fad" diet: 

 If it claims or implies a large or quick weight loss of more than 1 to 2 pounds per week. Slow, gradual weight loss increases the chance of weight loss success and of keeping weight off over the long term. 

 If it promotes magical or miracle foods. No foods can undo the long-term effects of overeating and not exercising or melt away fat. 

 If it restricts or eliminates certain foods, recommends certain foods in large quantities, insists on eating specific food combinations, or offers rigid, inflexible menus. 

 If it implies that weight can be lost and maintained without exercise and other lifestyle changes. 

 If it relies heavily on undocumented case histories, testimonials, and anecdotes but has no scientific research to back claims. 

 If it contradicts what most trusted health professional groups say, or makes promises that sound too good to be true. 

For more information on improving your eating habits and preventing weight gain, call the HAWC at 696-4140.