Diet Trap | Diary of a Pole Dancer

So it?s January, and almost everyone makes a New Year?s resolution to get in shape/lose weight.? Most of us gain a little fluff over the holidays from overindulging in treats.? I know I have, and I know a friend has because she, until last week, was obsessing over her ?winter weight.?? But she got her diet back to normal and started exercising again, and is getting back to her normal size.? I?m getting the lines back on the sides of my abs, too, which I lost a little last month.? But getting back to a regular diet and exercise is what?s done it.? The resolution to ?get in shape? is extremely popular, and gyms know this.? They run specials, and ads on the radio for diet pills, shakes, and supplements are out of control.? But how do you know which ones work?? I?ll give you a hint: there is no magic pill or shake.? There is no quick fix.? If you haven?t read my posts on nutrition, read them now.

So here?s a breakdown of popular diets:

Ornish (High Carb, Low Fat): The basic principle of Dr. Dean Ornish?s approach is that by strictly limiting fat, whether animal or vegetable) by eating high-fiber, low-fat foods, you eat fewer calories without eating less food. The Promise: Weight loss plus significant health benefits, including lower blood pressure and cholesterol.? Pitfalls: Many people find low-fat diets so unsatisfying that they cannot stay on them.? The diet limites the healthy fats in fish, nuts, and olive oil.? With so little fat, people may not get adequate amounts of essential fatty acids (which affects nutrient and vitamin absorption!)

Atkins ( Low Carb, High Protien): The late Dr. Robert Atkins theorized that eating too many carbohydrates could create a metabolic imbalance that leads to being overweight or obese.? Restricting carbohydrates corrects these imbalances so people can lose weight without having to eat fewer calories. Promise: Quick, short term weight loss without hunger. Pitfalls: Sever restriction of carbohydrates can induce ketosis, which is cause by an incomplete breakdown of fats that can lead to nausea, fatigue, and light-headedness and can worsen kidney disease and other medical problems.? The plan is so rigid, restrictive and complicated, that many find it hard to follow.? There is no sound scientific basis for the diet?s health claims.

South Beach (Carbohydrate Modified): This diet encourages eating ?good carbohydrates? such as vegetables, whole wheat pasta and brown rice in order to feel full and resist cravings for ?bad carbs? such as potatoes and white rice. Promise: Enhanced health due to emphasis on nutritious foods such as fish, lean meats, vegetables and unsaturated oils and restriction on fatty meats, cheeses, and sweets.? Pitfalls: The complete exclusion of starchy carbohydrates and all fruits during the first two weeks is difficult for many people. (I did a ?sugar cleanse? like this once, and it was HORRIBLE.)

Weight Watchers (Low Calorie): Nothing is forbidden on this diet.? Instead, a point system assigns a value to portions of all sorts of foods, and dieters track the number of points taken in every day.? Promise: Steady weight loss with portion control and moderation. Pitfalls: Hunger makes the diet hard to maintain. (I have a friend on facebook that tried this, and the program had her eating only 1,000 calories a day!!? NEVER EVER drop your intake below 1200 at the minimum, and if you?re working out, you need to eat MORE.? Also, I read an article on their website that called ?starvation mode? {eating so few calories that your metabolism slows and hinders weight loss} a myth.? A MYTH!!? Even though they did admit that dropping calorie intake below 1200 {at which point you were expected to lose 1.5-2 lbs a week} WOULD slow the metabolism and you would only lose maybe another quarter of a pound for the week.? Ridiculous.)

Zone (Low Carbohydrate: The premise of this approach is that eating the correct proportions of carbohydrates, fat, and protein leads to hormonal balance, weight loss, greater vitality, and less risk of disease.? Promise: Quick weight loss because of low calorie intake.? Pitfalls: Hunger makes the diet hard to maintain.

Special K Diet (Low Calorie): This plan promises weight loss due to decreased calorie intake, and convenient foods for those who don?t cook.? It?s easy ? Special K cereal and fruit for breakfast, a meal bar for lunch (or more cereal and fruit), protein shakes or veggies as morning and afternoon snacks, and a regular dinner.? Promise: Quick weight loss because of low calorie intake.? Pitfalls: Hunger makes the diet hard to maintain.? No education about healthy eating, so when you stop? the plan, the weight comes back.? No guidelines on what to eat for dinner, which can negate the effects of lower calorie intake for the rest of the day.? (For a run-down on this diet, Check out this article by Web MD.)

Let me lay this out for you.? YOU NEED TO EAT CARBS.? YOU NEED TO EAT FATS.? YOU NEED TO EAT PROTEIN.? YOU NEED TO EAT MORE THAN 1200 CALORIES A DAY.? ?Quick fixes,? pills, liquid diets and fad diets DO NOT WORK in the long run, and they can severely affect your nutrition! Don?t look for a DIET.? Look to change your LIFESTYLE.? Instead of eating that cookie, eat the apple you put in your lunch bag.? Don?t be afraid to eat fats or carbs, just make sure you eat HEALTHY ones!? Peanut butter is high in fat, but it?s the ?good? kind, and it?s also packed with protein!? If you eat too many starchy, high-glycemic carbs, you?re going to feel sluggish, but your body still needs starch!? A whole wheat english muffin with your breakfast is a good thing!

Here are some tips on designing a diet that actually works:
Avoid ?bad? fats.? This includes things like trans-fats and partially hydrogenated oils (a fancy term for trans-fats).? Be sure to read food labels!
Consume ?good? fats. Eat things like omega-3 fatty acids every day.? These can be found in fish, walnuts, and Flax.
Eat fewer ?bad? carbs like white flour and refined sugar.
Eat more ?good? carbs?including fruits, vegetables, legumes and whole grains, like whole-wheat flour and brown rice.
Opt for quality over quantity. Eating a smaller amount of something delicious and nutritious can be far more satisfying than larger portions of junk foods.
Stop drinking soft drinks. You heard me, no more soda.? Not even caffiene-free, sugar-free, zero calorie crap.? Have you ever read the label on one of those things?? They contain ASPARTAME which is POISON.? If you want something sweet, drink 100% No Sugar Added fruit juice.? Other than that, DRINK WATER.
Avoid foods with labels like ?light? ?reduced fat? and ?low fat?. Studies have shown that people equate this as a free pass to eat as much of the product as they like, because it?s ?light? and they usually end up eating MORE calories than if they had stuck with the original!? Also, these products also tend to contain more chemicals, so again, read your food labels.? It is better to eat one small scoop of your favorite full-fat ice cream and slowly savor every bite of it than to eat two or three scoops of a ?lite? ice cream, with its added chemicals.
Consume foods from all food groups in nutrient-dense forms and recommended portion sizes.? Remember the rule about Moderation?
Reduce sodium intake. Sodium is hidden in all kinds of packaged and canned foods, so opt for low-sodium options, and, again, read your food labels
Limit alcohol consumption.? I didn?t talk about this in previous posts, but allow me to touch on it briefly here.? Alcohol is poison.? That?s what makes you drunk ? a build up of the toxin alcohol in your system.? It?s also mostly sugar (carbs).? If you drink alcohol, moderate it.? I have an average of one alcoholic drink a week.? Alcohol consumption can severely hinder any weight-loss or body building program.
Eat small meals every 3-4 hours. This may sound like a lot, but a 150 calorie ?snack? actually constitutes a meal in this line of thinking.? Eating more often throughout the day ramps up your metabolism and keeps it running and burning off what you eat rather than storing it, because your body knows that the food (energy) supply is constant.

I know there are diets I didn?t touch on, but let?s face it: fad diets don?t work.? Even things like Jenny Craig and Nutrisystem ? meals are pre-packaged, and they teach you NOTHING about nutrition, so if you stop eating their foods, you gain the weight back because they didn?t teach you healthy eating.? This is a GREAT article about calorie displacement, and how most people think about eating.

Eat healthy, whole foods.? You know what they are.? You know a turkey sandwich with spinach on whole wheat is better for you than a Big Mac.? Don?t starve yourself.? Eat until you?re satisfied!? If you serve yourself recommended portions of balanced foods, eat all of it and are still hungry, drink some water, and when you go for seconds, reach for the veggies first!!? This will provide you with more volume (to help you feel full) for less calories (avoiding overeating) and more nutritionally dense food.

Getting Healthy is like ?The Tortoise and the Hare.?? Slow and steady wins the race.? There are no shortcuts, no quick fixes.? Do it right, and in the end, you?ll look better, feel better, AND feel better about yourself.

Source: Hales, Dianne.? An Invitation to Health: Build Your Future. Wadsworth Cengage Learning, 2013.

Source: http://poledancediary.wordpress.com/2013/01/28/diet-trap/

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