North Dakota State University -- NDSU Agriculture Communication
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agcomm@ndsuext.nodak.edu

December 11, 2003

 

Fad Diets Don’t Work, Says NDSU Nutrition Expert

The idea of losing weight fast with little effort is appealing. High-protein diets such as the Atkins and South Beach are popular because they promise quick results that anyone can achieve. However, even though people may loose weight on these diets for a while there are no studies on their long-term effectiveness or safety, says a North Dakota State University Extension Service food and nutrition specialist.

"Successful weight loss is accomplished by making positive changes to both eating habits and physical activity patterns," says Julie Garden-Robinson, NDSU Extension Service specialist.

The Atkins and South Beach diets are not recommended by the American Heart Association or the National Cancer Institute. These groups advise eating a variety of fruits, vegetables, beans and whole grains. "The problem with high-protein diets is that they are high in fat, lack critical nutrients, are low in fiber and don’t provide enough muscle fuel," says Garden-Robinson. According to the American Heart Association these diets increase the risk of cardiovascular disease, high cholesterol and some cancers. There is also an increased risk of kidney stones and bone loss.

"Eating a variety of foods helps provide vitamins, minerals, fiber and phytochemicals, which help reduce the risk of chronic disease," says Garden-Robinson. "You don’t need to give up your favorite foods when trying to maintain or lose weight. You just need to monitor portion sizes."

There are many benefits to eating a balanced diet. According to Garden-Robinson, it is better to get health-promoting nutrients from foods, not supplements. Fiber found in plant-based foods is critical in preventing constipation and promoting colon and heart health. Eating lots of animal protein can also increase calcium loss from the body, potentially leading to osteoporosis. Carbohydrates are the main fuel for muscles and the only fuel used by the brain. Bodies enter a state of ketosis when there is not enough carbohydrates in the body. Ketosis increases blood levels of uric acid, a risk factor for gout and kidney stones.

According Garden-Robinson, if we don’t eat enough carbohydrates, we are likely to feel weak, dizzy and tired. Headaches and dehydration can also occur."

Here are some clues to help you spot a fad diet and bad nutrition advice:

  • Recommendations that promise a quick fix.
  • Claims that sound too good to be true.
  • Simple conclusions drawn from a complex study.
  • Recommendations based on a single study.
  • Dramatic statements that are refuted by reputable scientific organizations.
  • Lists of "good" and "bad" foods.
  • Recommendations made to help sell a product.
  • Recommendations based on studies published without peer review
  • Recommendations from studies that ignore differences among individuals or groups.
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    "The bottom line is we have to burn 3500 calories to lose a pound of fat," says Garden-Robinson. "Fast weight loss reflects water loss not fat loss. The best bet is to eat all foods in moderation and enjoy exercise daily."

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    Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
    Writer: Stephanie Renner, (701) 231-8371, srenner@ndsuext.nodak.edu
    Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu