Is Dieting Healthy? 10 Ways to Choose a Good Diet Program

Is dieting healthy?

Almost every health and fitness professional will tell you “don’t diet." But this advice is rarely taken wholeheartedly. Why? There are many reasons, but could be our nature as adults. Most of us don’t like being told what to do. We’d rather be guided and assisted to achieve what we want.

The question of "is dieting healthy" may be a difficult one to answer, but there are certainly some red flags we can beon the lookout for when it comes to choosing a diet program. Because many of us will diet even when told not to, here are some things to consider before choosing a diet program.

GUIDELINES TO CONSIDER BEFORE DIETING

1. Elimination of food groups

Does the diet require the elimination of a food group? Eliminating a food group from your meals means that you are eliminating nutrients that are essential for your wellbeing slowing your metabolic functions. You will be protecting your health by avoiding any diet plan that asks you to eliminate a food group.

2. Use of specific foods and supplements

Some diet programs require you to subscribe to specific foods and supplements, and many times through a licensed or accredited distributors. You should raise the red flag on such diet programs. Choose diet programs that allow you to choose locally available food and supplements. Beware because some of the supplements could negatively affect your health in the long run.

3. Products and ingredients that accelerate fat loss

There are products and services that claim to accelerate fat loss without physical exercise. Fat loss occurs when you increase your physical activity level and restrict calorie consumption. You may lose weight with some of them, but the weight loss tends to be water weight and mostly from your muscle and non-fat tissues. And you don’t want to lose your muscle and non-fat tissues because these are the most metabolically active components of your body. Hence, you should avoid such products.

4. Limit the amount of certain foods

There will be times when you may have to restrict the amount of certain foods, especially for health and medical reasons. However, similar to the reasons that you shouldn’t eliminate food groups, you also shouldn't restrict the amount of food you consume, except under the advisement of a healthcare professional.

5. Specific and rigid diet

This is a standard recipe for failure because it doesn’t work. Yes, maybe it can work for a while, but you are not looking for short term fixes. You need a program that enhances your health, vitality and quality of life long term. Specific and rigid diet benefits the manufacturers and distributors and depletes your wallet and self-confidence.

6. Weight loss of more than 2 pounds weekly

Actually a weight loss of 2 pounds (1 kg) per week is difficult for normal folks. A weight loss of 2 weekly pounds promotes vitality, good health and performance. Anything more than 2 pouds can be harmful to your health later on. Be mindful of diet programs that promise a weight loss of more than 2 pounds weekly.

7. Food combinations

Another thing to consider is whether the diet recommends specific food combinations because there are diet programs that recommend the combination of specific foods at specific times. There is no evidence that this approach is better than combining foods you like in the right amounts. Programs that take away our freedom of choice are hardly effective. Remember we are adults and freedom of choice is fundamental to our existence.

8. Special Populations

Special populations here refer to people with pre-existing health conditions such as diabetes, high blood pressure, severe obesity and others. You should consult your healthcare provider before starting on a diet program if you have any of these conditions. In addition, the diet program you choose should have warnings/cautions for people in this category.

9. Physical Activity

The most successful weight loss programs emphasise increased physical activity. The diet program you choose should recommend increased daily regular physical activity. Be suspicious of any diet program that doesn’t require increased physical activity.

10. Very Low Calories

Very low calorie diets of less than 1000 calories should be done under medical supervision. If you choose a very low calorie diet and you are not severely obese, make it very short. Very low calorie diets are life threatening. Therefore, avoid it if possible. Get a medically supervised program if you have to decide on a very low calorie diets.

Finally, you alone know what would work best for you. Therefore make the right choice - the one that would help you to achieve your long term health and fitness goals.

Dr Edet Umoh

Certified Wellness and Weight Management Expert