The Truth About Dieting: The Problem with Fad Diets
These days everyone has their own magic diet that works better than anyone else’s magic diet and if you’re not doing their diet, you’re wrong! So what’s the real truth about dieting? These self-proclaimed “experts in nutrition” can actually have quite a negative effect on the average person who wants to get in shape and get healthy.
The Keto Controversy
Some of these diets such as keto can have scientifically proven positive effects on human health. However if not done correctly, they can actually be damaging. For example, jumping straight into a very low carb diet can cause electrolyte imbalances and cause you to feel weak and sick. The restrictive diet can also cause certain nutrient deficiencies if not supplemented correctly. For people new to dieting, this is an overcomplicated way to start out. But unfortunately, keto is one of the hottest fad diets around at the moment.
The Truth About Intermittent Fasting
Another fad diet that works but is unnecessary for beginners looking to make healthy changes and lose some weight is intermittent fasting. I’ve done this diet myself and it has some positive aspects such as convenience, since it’s easier to only have to eat one or two times a day and longer duration fasting may have a lot of benefits from autophagy which helps kills of bad cells in the body that could become cancerous. But for a purely weight loss directive, this extreme of a diet just isn’t necessary. Besides having strong hunger cravings that could cause you to ultimately break and overeat, which would defeat the whole purpose of the diet in the first place, fasting has some other side effects such as dehydration, nutrient deficiency, headaches, and poor sleep if done incorrectly. Plus, the main benefits of autophagy aren’t really achieved until around 24 hours in. So, if overall health and cancer prevention are your goals I would only recommend this diet as a once weekly 24 hours fast or a twice yearly 72 hours fast for maximum benefit.
The Simple Solution: Understanding Macros
So, what’s the best diet then? How can we eat to lose weight and keep things simple so that we stick to it? The truth is, to easily achieve your weight loss goals without all the over complicated hype of some “magical” diet. All you need to do is learn your macros.
You can find plenty of macro calculators online with a simple google search. Once you put in your age, height, weight and activity level you can figure out a close estimate of your daily needed macros including protein, fats and yes, carbs. Learn your macros, count everything you eat because no matter how many times some carnivore dieter tells you the calories don’t count, they do! Weight loss is all about energy expenditure (the first law of thermodynamics). You can’t argue with science!
The Key to Long-Term Success
Ultimately, any diet that puts you in a caloric deficit will work. But the main key is finding a diet you enjoy and will stick with. Also, remember there is a difference between being healthy and losing weight. We can lose weight on a 2200cal diet of Dr. Pepper and Twinkies, but it’s not exactly healthy.
Don’t be scared to pick foods you enjoy so that you’re more likely to stick to the diet for the long term. Shoot for more nutrient dense whole foods to feel better and look better, keep track of macros, stop overcomplicating your diet and trust the process!
Author: Zach Spade
