Fad Diets? The Truth On Quick Weight Loss
by Amy Carlson, MS, RD, LD

You've heard it before... "My neighbor just lost 20 pounds in 3 weeks and says he's never felt better" or " hey my co-worker said her brother lost 50 pounds and he can eat whatever he wants". These statements often produce understandable curiosity and for those that are in need of quick weight loss solutions they even offer hope. There are countless "quick weight loss" diets out on the market today. Many with seemingly credible authors. Why do these quick weight loss diets produce so much hype? Because millions of Americans are in need of the answer to one common question? How do I lose weight?

The "diet of the year" is a high protein, low carbohydrate variety that targets carbohydrates as the culprit for our ever thickening waste-line. They promise if we will just give up our beloved bread and potatoes we can eat fat and meat and lose inches virtually overnight. I see client after client come to me with stories of relatives, friends, neighbors and acquaintances that have lost weight by eating "lots of protein" and want to know if it will work for them. The truth? Yes and No! These high protein, low carbohydrate diets are typically very low in total calories resulting in substantial weight loss. Depriving your body of carbohydrates also results in substantial water loss that contributes to lost numbers on the scale. What you may not realize is along with the potatoes and bread that you have forsaken on these diets you have also given up your candy-bars, sodas, cheesecake and candy; substantial calorie contributors that are more the culprit to your waste-line than a piece of bread. These diets also encourage exercise and smaller portions each of which are key players in the quest for a leaner you. And both of which are healthy, long-term solutions to weight loss. I tell my clients my infamous motto "If the method is temporary, the weight loss is temporary". There is 100% regain of the weight lost on a very high protein diet.

So what is a more reasonable answer? Long-term, gradual weight loss that is permanent and that includes exercise as a part of the solution. This occurs when you first identify your motivation to lose weight. Is weight loss essential to your happiness? Is your extra weight hindering your work, relationships and/or happiness? If the answer is yes, then you may want to consider taking a serious approach to your weight loss goals. Second, establish a reasonable weight loss goal for yourself. You may need professional guidance to help you establish a healthy, reasonable weight for yourself. Meeting this achievable goal becomes much easier than attempting to lose weight that may not need to be lost. I typically ask my patients their goal weight and then ask them "When is the last time you weighed that weight?" At that point we reestablish a new goal weight. Keeping a food diary for seven days can help you identify your problem areas. It may be that indeed you do get too many calories from carbohydrate foods including pasta, bread, sweets and/or sodas. But your problem area may be that you skip breakfast and then overeat late into the evening? Targeting your problem areas gives you the groundwork to establish realistic goals that you can work on slowly and that typically lead to permanent change. Whatever your weight loss goals, remember your diet is individual. There is no one answer for every individual. But keep in mind your total health when rearranging your intake. For example fruits, vegetables, low fat dairy, lean protein, and complex carbohydrate all contribute essential nutrients to your diet. "Fad diets" that propose you eliminate any of these major food groups do not have your overall health in mind no matter what "scientific studies" they quote. Quick weight loss is an oxymoron. It doesn' t exist! Weight loss is gradual and if done correctly can be permanent. Put your weight back into its proper place! Remember, life is short! Eat healthy and play hard!

Amy B. Carlson, MS, RD, LD is a registered dietitian and consults clients in the greater Houston area. To contact Amy for an appointment call 713.978.1713 or e-mail her at abcdietitian@houston.rr.com.

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