At any given time, millions of people all over the world are dieting. Magazine and newspaper ads promise fast weight loss and everyone is talking about the newest pill or supplement that's going to get you "shredded in 10 days!" In the supermarket we are bombarded by products claiming "low-fat" and "all natural" or "zero calories!" Here lies the problem because in the never ending quest for America to become more healthy, we've managed to thoroughly confuse ourselves regarding what we should and shouldn't eat!
Before we ask what we should eat, let's first talk about what we shouldn't. Today, most weight loss professionals would agree that traditional methods of dieting and completely cutting out essential nutrients such as carbohydrates, is the wrong approach. Protein, fat and carbs need one another in order to be absorbed properly within the body, end of story. While diets revolving around pills, supplements, and extreme food plans may produce weight loss, they are simply not long term solutions. You buy into the diet, lose some weight, and feel on top of the world only to later be disappointed after your depleted body forces you back into your old eating habits causing you more weight gain than when you started! If you can't stick to a diet plan for the rest of your life, don't waste your time. Anyone can lose weight by cutting calories, that's simple math. However, the real challenge is to lose body fat, not just weight in general, while maintaining and even increasing muscle mass, and that requires a contious effort both in the gym and the kitchen.
Eat less, and workout more, right? Not exactly. Starving yourself of calories is not the answer, but I do believe there is truth to intermittent fasting for weight loss, when done strategically. Altering periods of caloric deficiency followed by periods of high calorie feasting has been proven to be effective at maintaining the function of the T3 hormone and therefore a higher metabolic rate. This concept has been around for awhile. In the 1980's, Bill Phillips ("Body for Life") preached skipping breakfast before workouts to tap into fat loss more efficiently. He also encouraged a single weekly high calorie binge. Tim Ferris ("Four Hour Body") despite his radical and somewhat unrealistic methods endorced similar concepts of fast and feast as well. More recently, Jason Ferrugia, a reputable trainer from New Jersey has introduced his Renegade Diet Plan which includes an eating period of 8 hours followed by a 16 hour fast. His reasoning, to improve liver function and insulin sensitivity. He also encourages carb loading at dinner, an unorthodox yet apparently efficient strategy to allow for energy storage for your next day workout. It goes without saying that in each one of these diets, and any successful diet for that matter there needs to be a consistent exercise regimen in place.
When buying food, people need to be smart. Low-fat products are not the answer, good fats are. By now, we know the benefits of consuming essential fatty acids and healthy fats. These can be found in nuts, avocados, and oils like fish, olive and flaxseed to name a few. Low-carb isn't the answer either, for many of these products use fillers and artificial sweeteners which are, well, artificial, and therefore can't be absorbed properly in the body. If something says, "hydrogenated" that's transformed fat that has been pumped up with hydrogen for some added taste and texture. While real sugar is better to consume than artificial sweeteners, it too must be strictly monitored as it causes spikes in blood sugar and can lead to pre-diabetic conditions. Sugar and high fructose corn syrup seems to be everywhere in products like soda, fruit juices and many snacks. Excessive sugar consumption is one of the leading causes of obesity in America today and increases visceral fat or the fat surrounding vital organs of the body which can lead to a host of coronary risk factors.
So we put down the sugar, the supplements and the diet pills, and we head to our local farmers market which is the real vitamin shop. We focus on at least 4 servings of vegetables a day and a couple servings of fruit which are best before and after our workouts. The rest of our calories should come from lean proteins and unprocessed food sources. This includes GMO and hormone free meats and dairy, as well as naturally occurring whole grain sources. Drinking enough water is also an essential piece of the puzzle as it aids in the transportation of nutrients from these foods to the rest of the body.
So..what is the best diet? I'm not sure the answer is exactly the same for everyone. Age, activity level, and genetics all influence what your body exactly needs. But eating well shouldn't be complex either, despite the headache of reading labels as advertisers battle and pry their way into your kitchen! So let's just ditch the word, "diet" altogether, for it's not about counting down to your reunion, or summer, or fitting into that wedding dress. Your focus should not be on these short term solutions, but rather a nutritional plan for life. Once you've found a balanced nutritional plan that you can live with, then you've found your "diet."
At any given time, millions of people all over the world are dieting. Magazine and newspaper ads promise fast weight loss and everyone is talking about the newest pill or supplement that's going to get you "shredded in 10 days!" In the supermarket we are bombarded by products claiming "low-fat" and "all natural" or "zero calories!" Here lies the problem because in the never ending quest for America to become more healthy, we've managed to thoroughly confuse ourselves regarding what we should and shouldn't eat!
Before we ask what we should eat, let's first talk about what we shouldn't. Today, most weight loss professionals would agree that traditional methods of dieting and completely cutting out essential nutrients such as carbohydrates, is the wrong approach. Protein, fat and carbs need one another in order to be absorbed properly within the body, end of story. While diets revolving around pills, supplements, and extreme food plans may produce weight loss, they are simply not long term solutions. You buy into the diet, lose some weight, and feel on top of the world only to later be disappointed after your depleted body forces you back into your old eating habits causing you more weight gain than when you started! If you can't stick to a diet plan for the rest of your life, don't waste your time. Anyone can lose weight by cutting calories, that's simple math. However, the real challenge is to lose body fat, not just weight in general, while maintaining and even increasing muscle mass, and that requires a contious effort both in the gym and the kitchen.
Eat less, and workout more, right? Not exactly. Starving yourself of calories is not the answer, but I do believe there is truth to intermittent fasting for weight loss, when done strategically. Altering periods of caloric deficiency followed by periods of high calorie feasting has been proven to be effective at maintaining the function of the T3 hormone and therefore a higher metabolic rate. This concept has been around for awhile. In the 1980's, Bill Phillips ("Body for Life") preached skipping breakfast before workouts to tap into fat loss more efficiently. He also encouraged a single weekly high calorie binge. Tim Ferris ("Four Hour Body") despite his radical and somewhat unrealistic methods endorced similar concepts of fast and feast as well. More recently, Jason Ferrugia, a reputable trainer from New Jersey has introduced his Renegade Diet Plan which includes an eating period of 8 hours followed by a 16 hour fast. His reasoning, to improve liver function and insulin sensitivity. He also encourages carb loading at dinner, an unorthodox yet apparently efficient strategy to allow for energy storage for your next day workout. It goes without saying that in each one of these diets, and any successful diet for that matter there needs to be a consistent exercise regimen in place.
When buying food, people need to be smart. Low-fat products are not the answer, good fats are. By now, we know the benefits of consuming essential fatty acids and healthy fats. These can be found in nuts, avocados, and oils like fish, olive and flaxseed to name a few. Low-carb isn't the answer either, for many of these products use fillers and artificial sweeteners which are, well, artificial, and therefore can't be absorbed properly in the body. If something says, "hydrogenated" that's transformed fat that has been pumped up with hydrogen for some added taste and texture. While real sugar is better to consume than artificial sweeteners, it too must be strictly monitored as it causes spikes in blood sugar and can lead to pre-diabetic conditions. Sugar and high fructose corn syrup seems to be everywhere in products like soda, fruit juices and many snacks. Excessive sugar consumption is one of the leading causes of obesity in America today and increases visceral fat or the fat surrounding vital organs of the body which can lead to a host of coronary risk factors.
So we put down the sugar, the supplements and the diet pills, and we head to our local farmers market which is the real vitamin shop. We focus on at least 4 servings of vegetables a day and a couple servings of fruit which are best before and after our workouts. The rest of our calories should come from lean proteins and unprocessed food sources. This includes GMO and hormone free meats and dairy, as well as naturally occurring whole grain sources. Drinking enough water is also an essential piece of the puzzle as it aids in the transportation of nutrients from these foods to the rest of the body.
So..what is the best diet? I'm not sure the answer is exactly the same for everyone. Age, activity level, and genetics all influence what your body exactly needs. But eating well shouldn't be complex either, despite the headache of reading labels as advertisers battle and pry their way into your kitchen! So let's just ditch the word, "diet" altogether, for it's not about counting down to your reunion, or summer, or fitting into that wedding dress. Your focus should not be on these short term solutions, but rather a nutritional plan for life. Once you've found a balanced nutritional plan that you can live with, then you've found your "diet."