With all the emphasis on low-carb diets that made the news for
so long, it seems that the emphasis on low-carb is not as
prevalent as it once was. Why is this? Where did the low-carb
diets go? The popularity of Atkins and the South Beach diets may
come and go, but the bottom line is that any successful
diet--whether low-carb, low-fat, body type, blood type, or
whatever the gimmick--has one thing in common. It cuts calories.
Low-carb diets cut calories by reducing carbohydrate intake. Low
fat diets reduce calories by reducing fats.
Another problem with fad diets is that everyone has something
different to say, which only adds confusion. Many dieters are so
bombarded with conflicting information that they no longer know
who or what to believe. When the fad diets are written by
doctors, as both Atkins and South Beach are, it can be even more
confusing. The trick is to get through the diet hype to the real
information that is useful.
In the simplest terms, the only way to lose weight is to take
fewer calories in than are used. In order to lose a pound of fat
in a week, daily caloric intake must be reduced by 500 calories.
This can be accomplished through food intake or in a combination
of reducing food intake and increasing exercise. However, even
when you are reducing calories, you need to eat a healthful
balance of foods to get the nutrients you need. This is where a
lot of the confusion comes in. Low-carb diets restrict
carbohydrate intake. Some restrict carbohydrates a great deal,
while other diets are more flexible. However, carbohydrates are
not only simple sugars and breads. Fruits and vegetables fall
into the carbohydrate category, and both contain a wide range of
healthy nutrients.
The body needs proteins, carbohydrates, and fats in order to
function. How much the body needs of each of these will continue
to be debated. The U.S. RDA recommends fat intake between twenty
to thirty-five percent of total intake, proteins between ten and
thirty-five percent, and carbohydrates between forty-five and
sixty-five percent. Making healthful choices within each
category is essential for overall health. Your choices can also
have an effect on your mental outlook as well, because if you
are watching caloric intake, you will be able to eat more of
low-calorie foods, which can help reduce feelings of
deprivation. Often, healthier choices are lower in total
calories.
In general, the following tips can help you make better choices:
* Limit saturated fats * Choose a variety of fruits and
vegetables * Eat whole-grain foods as opposed to refined flours
* Eat lean meats instead of high-fat meats
Exercise is also a key component to a healthy lifestyle. Most
fad diets recommend some type of exercise, but many do not put a
great deal of emphasis on exercising. The fact is that it is
possible to lose weight with diet alone. However, diet combined
with exercise is the most effective weight loss strategy, and
some type of exercise is simply good for health. Exercise can
help make your heart stronger, bones, and muscles stronger, all
of which make even daily activities much easier.
While there is no doubt that a regular exercise routine can be
highly beneficial, many studies indicate that short bouts of
exercise throughout the day can be just as effective as a more
structured exercise program. Squeezing in just ten minutes a day
in increments can be beneficial. Also, consider that exercise
comes in many forms. You do not need a home gym full of
equipment; even vacuuming can provide benefit. Think of little
ways you can add extra activity to your day.
* Park a few blocks from work and walk the rest of the way. *
Take the stairs instead of the elevator. * Increase the
intensity at which you do household chores. * Take a few minutes
to dance around the house. * Go for a walk (all you need is a
pair of shoes).
In short, fad diets such as Atkins and South Beach are tempting
and promise fast results. If you want the most effective
weight-loss strategy, reduce calories and add exercise. In
addition, while rapid weight loss is always desirable, losing a
pound or two per week is a safe goal; more than this can be
dangerous. Eat a wide variety of healthy foods to maintain
nutrients, and remember that a healthy lifestyle is the
long-term goal.
About the author:
Mike Singh is a fitness instructor, who writes about
health & fitness products
reviews,
elliptical
trainers reviews,
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