"Lose 2" in 3 weeks!".... "Drop 10lbs in a week!"...
We've all heard of these revolutionary weight loss regimes that claim to work weight-loss miracles. In fact, diet programs represent a 40 billion dollar industry in the United States. But do they really work?
Getting Back to Basics
Regardless of the name or marketing strategy, one thing that all fad diets have in common is caloric deficit. That is, decreasing the number of calories consumed in order to lose weight. This caloric deficit combined with one's metabolic rate are the two most important factors in weight loss. What exactly is metabolism? It refers to all of the chemical reactions in our body that produce and utilize energy. The quicker one's metabolic rate, the faster one burns calories.
How Many Calories are Enough?
Caloric needs vary with age, sex, metabolism, activity level and body type. Using the guidelines below, determine your estimated caloric intake.
For women, multiply your current weight (lbs) by 10. For men, multiply by 11. ie. A woman weighing 140lbs: 140 x 10 = 1400
Determine your activity level: Very light: 0.2 Light: 0.3 Moderate: 0.4 Heavy: 0.5 Multiply your activity value by your answer in #1. ie. Light activity level: 1400 x 0.3 = 420
Since our metabolic reactions consume energy, multiply your answer in #1 by 10%. ie. 1400 x 10% = 140
Your total represents your estimated caloric intake on a daily basis. In the example above, the recommended daily caloric intake would be approximately 1960 calories.
What to Look For
Evaluate diets by asking yourself the following questions:
Does the diet promise quick results or long-lasting ones?
Does the diet sound too good to be true? Is so, then it probably is.
Is it healthy? That is, does it promote a variety of food groups in moderation, or does it cut out one food group entirely.
Is it sustainable? In other words, do you foresee yourself implementing this diet on a long-term basis?
Have you consulted a health professional to ensure that a diet plan is suitable for you? It is always best to talk to your doctor before implementing changes to your diet.
Before embarking on any diet or lifestyle plan, it is best to understand how various nutrients work in the body. Carbohydrates, protein, saturated fats, fibre, and other nutrients will be specially featured in upcoming editions.
References: Can-Fit-Pro Nutrition & Wellness Issue 2005; Dr. James Meschino. "The Meschino Optimal Living Program".2004.
