Yes there are! But they aren’t fad diets, rather they are healthy diets for life. Before we get in to diets that work, let’s talk about why most diets don’t work. In his book “Optimum Sports Nutrition” Dr Colgan of the Colgan Institute sites three main problems with most popular diets. Dr Colgan is internationally known for his research in sports nutrition and has taught thousands of athletes throughout the world how to become champions. His advice for losing bodyfat applies to athletes and non-athletes alike. The three primary reasons most diets don’t work are;
1. They are concerned with reducing weight rather than the correct approach of reducing bodyfat.
2. They strip off vital muscle which is the major body component that burns the fat in the first place.
3. They take off weight far too fast, thereby throwing the body into a defensive, fat preserving condition.
Most programs that are not diets that work are guilty of these three problems. In our ” I want it now ” culture, claims of instant, easy weight loss are everywhere. Weight loss supplements, diet programs, etc are a multi -billion dollar a year industry, and although some of them work temporarily- they don’t last. The primary reason the results are only temporary is that the weight comes off too fast.
Nutrition scientists have known for years that on extreme low calorie diets up to 45% of the weight loss is caused by the body using it’s own muscle tissue for fuel. Muscle is the main body component that burns fat. Therefore when someone loses a lot weight quickly, and then returns to a normal calorie intake, their body has less ability to burn the calories and they gain all the weight back and then some. A good goal would be to lose 1 to 2lbs of fat per week.
OK, so we’ve talked about some things that cause people to fail on most diets. What do diets that work for the long haul have in common?
1. Exercise should be part of any permanent weight loss program. I know this isn’t what a lot of people want to hear but the fact is, taking weight off and keeping it off, requires regular exercise. A workout program should include aerobic and resistance training to maintain muscle while losing fat.
2. Eat 5 or 6 small meals a day rather than 2 or 3 large portions. As a general guide for calories per day /men 2200/ ladies 1700. This is just a starting point, you’ll have to adjust up or down to reach your goal of losing 1 to 2 lbs of fat per week.
3. Keep calories from fat to 20% or less of your daily diet. It only takes a few seconds to read food labels. One gram of fat contains 9 calories. If you eat an item with 300 calories and it has 12 grams of fat/ 12×9=108 calories from fat. That’s 36% of the three hundred-way too high. It takes a little work to figure calories from fat but it’s worth the effort. How would you like to fit into your skinny jeans again?
4. Eat a high fiber diet consisting of complex carbohydrates. Fruits, vegetables, and grains are complex carbs that are good sources of fiber.
Diets that work for weight loss , more energy, and better health follow these four principles. If you want to lose weight and keep it off don’t fall for the latest fad diet. Do it the right way by changing your habits for life. You’ll be healthier, happier, and you’ll stay that way.
Vic Shallow is a certified personal trainer. If you would like to start losing weight today please visit The place for fitness