LIVIN’ LA VIDA SANA
JUMP OFF THE DIET ROLLER COASTER AND DASH TO HEALTH
By Bonnie Kristian Squire

Eating is where many of us throw up our hands in surrender – if our hands are not too busy eating. So many temptations; so many foods begging ‘EAT ME’! So many diets that make it sound easy to repair the damage incurred by a lifetime of overindulgence. Yet,
95% of all diet attempts ultimately end in regain, according to U.S. government health panel findings.
If nearly every weight loss effort is doomed to failure, why do we keep dieting? Many of us have been there and back, with at least one new diet under our belts each year. Some diets actually work – for a while anyway. But as soon as one strays from the rigidity of the diet, the weight is regained; and is followed by a low that can be most debilitating (and the new wardrobes most costly). This is the course of the diet roller coaster: the resolution to lose weight, the success of initial weight loss, the eventual failure with weight gained back, then the resolution to start over again on the newest fad diet. Let’s try to make some sanity of this diet insanity. Here’s what the experts have to say about some of today’s hottest diet programs.

The Atkins diet
The Pitch: We can increase our metabolism by eating foods that are high in protein and fat and limiting foods that are high in carbohydrates. The diet proposes that eating a large amount of carbs results in an overproduction of insulin, which leads to increased hunger and weight gain. The recommended carbohydrate intake is only 15 - 60 grams per day, while consuming protein and fat is strongly recommended.
The Upside: Many people think they have died and gone to heaven – they are given the green light to eat such atypical diet foods as steak, bacon and butter For some, food cravings decrease from the increase in protein consumption, and rapid weight loss may follow.

The Downside: If you have diabetes, or heart or kidney problems, this diet is not for you. Furthermore, eating unlimited amounts of saturated fat can lead to an increased risk of heart disease. A diet that limits carbohydrates causes the body to rely on fat or muscle for energy. When the body breaks down stored fat to supply energy, a byproduct called ketones is formed. Ketones suppress appetite, but also cause fatigue, nausea and fluid loss, which could be dangerous. Anyone with diabetes or heart of kidney problems should not follow a diet that promotes ketone formation.

The Reality: It’s unhealthy and dangerous. The medical consensus is that this diet is all bad news. If any weight is lost it is quickly regained, plus more!

The Zone diet
The Pitch: Like the Atkins diet, this is a high-protein diet that proposes lowering carbohydrates to decrease hunger; however, the Zone allows greater carb intake. It recommends a diet composed of 40% protein, 30% fat and 30% carbohydrates. This 40-30-30 ratio is followed for all meals and snacks, which they claim allows the body to work within its peak performance zone for maximum energy and performance.
The Upside: The Zone greatly limits calorie intake, so the weight comes off while eating foods like steak and bacon.

The Downside: As with the Atkins diet, health risks such as heart disease and cancer exist, but not to the same degree. The pounds may drop off quickly, but also may be regained quickly when you stop the diet. The body uses carbohydrates as its main source of fuel, so cravings for carbs usually set in, making the diet hard to follow for any length of time. This carb deprivation also generally leads to fatigue and mood swings during the diet. Furthermore, unless you have a lot of time on your hands, the stringent guidelines may be too time consuming for you to calculate.

The Reality: It’s a low-calorie diet in disguise. Both the American Dietetic Association and the American Heart Association strongly disapprove of the Zone.

The Blood-type diet
The Pitch: Depending on your blood type, you must avoid a detailed list of foods because each blood type has its own antigen marker that doesn’t react well to certain foods.
The Upside: You get to eat only certain foods, measure your food, and time all your meals. Now, what was the upside?

The Downside: If your blood type is 0 and your significant other is AB negative, you have your work cut out for you. Also, the list of each blood type’s food restrictions eliminates specific groups of foods, which means you’ll definitely miss out on specific nutrients you need.

The Reality: Most experts are amazed that a diet premise this absurd has found a following at all. They say that blood type has nothing to do with weight loss.

Juice fasts
The Pitch: During a one- to five-day period, you drink fruit and vegetable juices that are additive-, salt- and sugar-free.

The Upside: There’s no meal planning. Although you’re really losing mostly water, the pounds will appear to drop off due to the extremely low calorie intake. Some believe that this semi-starvation period allows the body to rejuvenate and cleanse itself.

The Downside: Plan on spending the time on your favorite Puerto Vallarta beach or, if you can’t muster up the energy to make it that far, on your couch. You’ll probably be too weak and disoriented to do much more. Looking to slow your metabolism to a screeching stop? Dropping calories this low will ensure that your body is burning fewer calories than ever before. Then, there is the post-fast problem. Your stomach will thank you if you ease it back into action with foods that involve minimal work for the digestive system.

The Reality: Fasting should always be medically supervised. The body is being starved and usually is worse off after the fast than before. It will react by trying to protect itself for the next time it is subjected to starvation by storing excess calories the minute you stop fasting. The bottom line is that even if you eat less than you ate before the fast, you could still gain weight.

The Pritikin diet
The Pitch: This is a very low-fat diet, based on whole grains, fruits and vegetables, that was developed to treat heart disease. It doesn’t allow processed foods such as white pasta and bread, animal proteins, eggs or most fats.

The Upside: This is the answer for those who don’t like calorie counting or portion control, and certainly we all agree that there is nothing healthier than eating lots of fruits, vegetables, and whole grains and less fat.
The Downside: Low-fat diets just don’t seem to fill you up, which can lead to overeating. With a severe cutback in calories, your body will start craving sugars and carbs. Vitamin and mineral intake may be lacking because so many foods are eliminated from the diet.

The Reality: This diet is too low in fat and restrictive to stay on for the long term, but if you have heart disease or a family history of heart disease, the Pritikin diet may be a preventive measure worth trying.

Low-fat diets
The Pitch: If you cut back on fat in your diet, you’ll lose weight because fat has more than double the calories of carbohydrates and protein. These diets recommend getting fewer than 20% of your calories from fat. So, foods such as butter, oil, mayonnaise, and salad dressings are virtually eliminated. Fried foods, snacks, cheeses and meats are replaced with lower-fat versions and/or smaller portions.

The Upside: This diet is a wise choice if you are at risk for heart disease, cancer or obesity. Low-fat, nutrient-rich foods such as fruits and vegetables are this diet’s top choice.

The Downside: Fat-free is often confused with calorie-free, so the pounds can pile on quickly when a large amount of fat-free foods are consumed. This can happen easily because fat is what makes you feel full.

The Reality: Weight gain occurs when you eat more calories than your body can use, not just by eating excess fat. Studies prove that people who have a fat intake under 20% are apt to add more calories to their diet because the less fat you have in your diet, the hungrier you tend to be. The American Dietetic Association’s recommendations are that no more than 30% of daily calories come from fat and that less than 10% of daily calories should come from saturated fat, so eat red meats and whole-milk dairy products sparingly.

A lot of emphasis has been put on low-fat eating, to the point that some people believe fat content matters while the overall quality of food does not. Others believe that strict calorie counting is the key, no matter the kind of food. Stay away from these extremes because both quantity and quality matter.

Although all fats are high in calories, certain fats—such as the omega-3 fatty acids commonly found in fish— actually are good for you. Consumed in moderation, not only do omega-3s reduce the risk of clot formation in the blood vessels, they also lower the amount of triglycerides, another fatty substance in the blood. The recommendation is about 200 grams of fatty fish a week to greatly lower risk of heart attacks and strokes. On the other hand, the trans-fatty acids found in such snacks as crackers, cookies, and microwave popcorn may be an even more dangerous promoter of high cholesterol than saturated fats.

The DASH (Dietary Approaches to Stopping Hypertension)
The Pitch: It reduces hypertension through a balanced diet. This diet emphasizes fruits and vegetables, promotes low-fat dairy products and high-fiber grains. It allows modest portions of lean meat, poultry, and fish, and keeps sodium intake to a minimum.

The Upside: This prescription can lower blood pressure as effectively as anti-hypertension drugs. A healthy diet will provide the immediate benefit of lower blood pressure. Even if you don’t have hypertension, lower blood pressure makes your blood vessels healthier. The diet also promotes extra calcium to reduce the risk of osteoporosis. Diabetics may lower their need for medication from the extra fiber in fruits, vegetables and whole-grain foods. It also is widely believed by the medical profession that the risk of some types of cancer may be reduced. But the best news is that these foods taste great, fill you up with small portions, and aren’t that different from what most of us typically eat.

The Downside: You need to commit to this as a lifetime eating program.

The Reality: It works!

When you stop searching for that perfect crash diet, you can put together a long-term strategy that works for you. You surely will find this much more pleasurable than beating your head against the diet wall forever. All you need is a good, healthy, logical way to eat for life that incorporates a minimum of 30 minutes of daily exercise. What could be more pleasurable than eating food that is both good and good for you and going for a brisk walk in fabulous, scenic Puerto Vallarta?