The worst dieting red flags and buzzwords to watch out for

Several years ago I tried the Whole30 diet. They say it is not a diet; it is a reset. I started it the week after my birthday, which meant no cake. I hated the food. I hated the lack of bread. I stopped seven days later and ate lots of cake and ice cream. Readers, do not be like me.

One of the red flags I should have been aware of, but was not, was the phrase “reset”. Another red flag: everything that makes your life no longer comfortable. If one of your New Year’s resolutions is to lose weight, do not fall for the false claims and red flags that so many internet dieters proclaim.

Here’s what dietitians advised to keep an eye on – marketing buzzwords and red flags – plus some advice on what a sustainable diet should look like.

Red flag # 1: You are always hungry on your eating plan

If you, like most others, associate dieting with being hungry, then you have already come across your first red flag. ”Hunger should not be a problem on any diet, ” Amanda Frankenya registered dietitian and program director for the Food Dignity Movement, told HuffPost. Plans should include a wide range of foods and adequate calories, from carbohydrates such as whole grains to fruits and vegetables, lean sources of protein and healthy fats to ensure that most of the diets’ vitamins and nutrients are eaten. Frankeny recommends that women should initially eat around 2,000 calories a day and men 2,500, although this depends on age, weight, activity and other factors.

Red flag # 2: Your new meal plan is not flexible

“There is no uniform food or nutrition,” the dietitian registered Marissa Meshulam told HuffPost. “Finding a diet plan online is unlikely to last or be successful because it will not take into account your personal needs, lifestyle and preferences.” If you hate tofu, scrape a plan that has you eating it three times a day. Providing flexibility in your diet means you can create sustainable and incremental changes, the type that our dietitians say is the best path to lasting weight loss.

Red Flag # 3: Plans that cut out entire food groups

Dish diets like the one that encouraged only cabbage soup or only grapefruit consumption may sound funny now, but they continue to appear in various and eerie forms today. “Be wary of any diet or person who advises you to eliminate an entire food category from your diet,” Kim Rose Francisa registered dietitian and certified diabetes educator, HuffPost reported. “For a long time, carbohydrates have been touted as ‘the bad guy’, and unfortunately this perception has come to stay. The truth is that any claim that lists food as ‘bad’ is a big red flag.”

Red Flag # 4: Your eating plan morally demonizes certain foods

Forget about moralizing food. “Skip products or diets that evoke guilt,” Frankeny said. “When we label foods as good or evil, it affects our perception and behavior around them.” While sugar and white bread are often on the ‘bad’ list today, food is more than simple nutrition. We use it for parties, for pleasure, as part of our traditions and more. Frankeny explained, “Listen to your body and let it eat different foods at different times without judging those choices.”

Buzzy products to keep an eye on

The dietitians we spoke to warned readers to be wary of the following types of products:

Proprietary supplement blends: Our dietitians encouraged a careful reading of the label if you are adding a supplement to your diet. “Be careful if a product does not tell you exactly what is in it,” Meshulam said. “Supplements are not well regulated in the United States, which can be confusing. Look for third-party tests on supplements.”

Low calorie products: “Any product marketed as ‘low calorie’ is a red flag for me, “Meshulam said.” Calories are energy. Food is meant to be energy. Do you want low-energy food? ”

Unregulated terms: We’ve all read about the immune-boosting benefits of certain foods – I’m looking at you, orange juice. But foggy expressions like these do not necessarily mean something that can be measured in a laboratory. “Does a food or diet ad contain words like ‘miracle’, ‘immune-boosting’, ‘secret’, ‘proprietary blend’ or ‘cure’? Frankeny asked.” These words are used to appeal to your emotions and are not scientific or medical words . “

Superfood: Beware of this unregulated expression because “No one can claim that a superfood is capable of treating a disease or its symptoms,” according to Frankeny.

The food is combined trend: “There is no evidence that combining certain foods or eating foods at certain times of the day will help with weight loss,” Jerlyn Jones, registered dietitian nutritionist and spokesman for the Academy of Nutrition and Dieteticstold HuffPost. “Eating the ‘wrong’ combinations of foods does not cause them to become fat right away or to produce toxins in your intestines, as some plans claim.”

Detox: No tincture, tea, supplements or diet will help detoxify your body. Your bodies naturally detox every day. “The imagined goal of a detox diet is to rid you of your toxins. Believe it or not, ‘nutritional detoxification’ is not really scientific in nature,” Frankeny said.

Do not spend your money on claims that are not supported by science

Check the credentials of any program or trainer you sign up with. “Is the product sold by an unauthorized health consultant or health coach? Examine their professional credentials. Make sure these people are nationally accredited and recognized,” Frankeny said. Many health and fitness subjects do not have professional regulation, which means that the standard can vary dramatically from self-taught to more traditional university or college education.

The same advice applies to pills and elixirs available at CVS or any dietary supplement provider across America. “Any herb, pill, or food that is proclaimed to cure, cure, or solve a medical problem is misleading vulnerable consumers,” Rose Francis said. “Medical conditions usually take time to be corrected and should be administered by a physician.”

According to Jones, avoid human chorionic gonadotropin (HCG) weight loss products. “The Food and Drug Administration advises consumers to avoid HCG weight loss products,” she told HuffPost. “These products are typically sold in the form of oral drops, pellets and sprays and can be found online, at weight loss clinics and in some retail stores.” These supplements have been reported to have numerous side effectsincluding depression, edema, blood clots and increased risk of certain types of cancer.

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