NEWS for North Dakotans
Agriculture Communication, North Dakota State University
7 Morrill Hall, Fargo, ND 58105-5665
July 8, 1999
Fad diets range far afield in terms of what special ingredient or proportions of protein, carbohydrate and fat each contains. For example, many weight-loss hopefuls have become fans of grapefruit diets, cabbage-soup diets and recently, high-protein diets, says a licensed, registered dietitian with the North Dakota State University Extension Service. Yet, while the popularity of fad diets is high flying, the "batting average" of fad dieters is bush league (.050).
"About 95 percent of fad diets fail," says Julie Garden-Robinson, extension food and nutrition specialist at NDSU. "Put another way, only about 5 percent of dieters are able to maintain a significant weight loss, which means a drop in weight equaling 10 percent, or more, of what they weighed before they began dieting."
Even though the failure rate of fad diets is so high, consumers keep hoping. The U.S. diet industry sells about $40 billion dollars worth of books, diet foods, diet programs and weight-loss gimmicks each year, Garden-Robinson says. Besides wasting their money, a number of consumers may be risking their health. Many high-protein diets are also high in fat, and high-fat diets—particularly diets high in saturated fat—have been shown to increase the risk of heart disease, which currently is the No.1 cause of death in the United States.
"Most of us eat twice as much protein as our bodies require for growth or maintenance every day, so eating a diet that's very high in protein can tax our kidneys because of the extra nitrogen our bodies must process. Liver damage can also result," Garden-Robinson says. "High-protein diets may also be low in certain minerals like potassium and vitamins like C and A if fruits and vegetables are not included in the diet."
Ultimately, a simple equation determines whether people will lose, gain or maintain their weight--the number of calories consumed minus the number of calories burned. What makes losing weight more complicated is the fact that fat contains 2.5 times the energy (calories) of either carbohydrate or protein.
But counting fat grams alone won't necessarily lead to weight loss, Garden-Robinson stresses. Some research has shown that people who choose reduced-fat snacks tend to eat twice as much of the lower-fat version than the original, and so while their fat intake might drop, their overall calories may stay the same or increase. On average, 3,500 calories of excess consumption—regardless of food source—will add one pound of weight.
"We need to figure out how many calories our bodies need and then adjust our food intake and exercise accordingly," Garden-Robinson says. "This might mean talking to a registered dietitian or licensed nutritionist for some guidance in diet planning."
Short of seeking professional assistance, Garden-Robinson offers these suggestions:
n If counting fat grams or calories seem too rigid for you, focus instead on lifestyle changes such as increasing fruit and vegetable intake and exercising more. Remember "5 Plus 5." In other words, aim for at least five servings of fruits and vegetables every day and 30 minutes of moderate physical activity on five or more days of the week.
n If you are trying to lose weight or just eat healthier, study the Food Guide Pyramid. This is the research-based tool that will allow you to meet your nutrient needs in a healthful way. Aim for lower-calorie choices and smaller serving sizes.
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Source: Julie Garden-Robinson (701) 231-7187
Editor: Dean Hulse (701) 231-6136