How to Pick a Safe Diet for the Long Haul

Food fallacies abound and the above mentioned are just some of the popular misconceptions about food and nutrition that sometimes lead people to diagnose and treat themselves.

They're examples of the kind of misinformation dietitians have been trying to combat. Exaggerated claims and questionable weight-loss programs can be a major concern.

There are no miracle diets. The only sensible way to lose weight is to cut down on what you eat without eliminating any of the food groups, and to increase physical activity. If a diet promises that you'll lose more than two or three pounds a week, then it's not a healthy diet. A weight-reduction diet should provide a minimum of 1,000 calories a day for male or female. And it should talk about exercise.

One simple way to evaluate a diet is through a series of questions. A "yes" to all of the questions means the weight-loss program is a safe, effective one that will provide long-lasting benefits.

Does the diet include a variety of foods you normally eat and enjoy?

Does the diet recommend choosing foods each day according to USDA Food Guide Pyramid?

Does the diet include a variety of foods from all six food groups, promoting no one food group?

Does the diet rely on food for essential nutrients, not on vitamin or mineral pills or meal replacements?

Does the diet provide for a gradual weight loss of one to two pounds a week?

Does the diet allow nutritious snacks?

Does the diet emphasize portion control?

Does the diet maintain and promote good health?

Does the diet recommend that a doctor be consulted?

Does the diet recommend increasing physical activity?

There are about many meal-re-placement diet products in the US market. The meal-replacement product is usually a powder or a chewable tablet mixed with milk. Taken as a beverage, it substitutes for a meal. Often, the attraction of these programs is the inclusion of a featured ingredient such as herbs, or aloe vera which is prominently advertised. The dietary effect of these ingredients is questionable and, in many cases, any weight loss can be put down to other factors.

Dietitians warn that these products are usually not complete foods, that they may lack essential dietary components such as fiber and certain trace minerals. Used exclusively over a long period of time, they can present a health hazard.

With many Americans getting into diet these days, there are also some popular misconceptions about it. A sound way to start is to use the information in this article and to always consult your doctor.

Source: You: On A Diet: The Owner's Manual for Waist Management by Mehmet C. Oz and Michael F. Roizen