Are you a fad-diet dabbler? Then you probably know that most of them are designed to help you shed a few quick pounds, but the health benefits often end there. Just for Delish, EatingWell's deputy editor of nutrition, Nicci Micco, sifted through the crowded terrain of popular fad diets to expose the hidden kernels of truth and the real weight-loss secrets.
By Nicci Micco, M.S.
...Essentially, they set you up to fail.
But I'll be the first to admit that there are kernels of truth buried in the shaky "scientific" rhetoric of many popular plans — real advice that will help you lose weight healthfully. Without further ado, I give you 6 weight-loss secrets I've found hidden in fad diets...and how to apply them with common sense to your own cooking every day.
#1: Eat delicious foods that you love.
The bottom line of French Women Don't Get Fat: The Secret of Eating for Pleasure by Mireille Guiliano: Food should be savored and enjoyed. Guiliano is right: we should continue to eat foods that we love, like chocolate and cheese — just in small portions. Deprivation diets only work for a short time. Making room for a small treat every day can help you stick to an overall healthy eating plan for the long haul.
#2: Keep things simple.
Celebs like Kim Kardashian, Jennifer Hudson, and Kelly Clarkson have reportedly tried Dr. Siegal's Cookie Diet — which prescribes six prepackaged cookies, plus one real meal every day. The beauty of this plan is, well, you just eat what you're told. But you don't need "appetite-suppressing" cookies (there's no science to show they really work) to cut calories. It's the hassle you want to cut out, so try preportioned frozen dinners that feature lean proteins and vegetables or a healthy meal delivery service, like Nutrisystem
#3: Have some lean protein, good carbs, and lots of veggies.
According to the Zone Diet, created by Dr. Barry Sears and made famous by big-name followers like Jennifer Aniston, meals that are precisely 30 percent protein, 30 percent fat, and 40 percent carbohydrates can reset your metabolism in a way that results in weight loss, reduced risk for heart disease, and loads more energy. I don't buy into the Sears super-exact 30-30-40 formula, but I do know that meals like the ones he suggests — a small amount of lean protein, such as salmon, paired with "favorable" carbohydrates, like vegetables and whole grains — do tend to be more satisfying. Science shows that gram for gram, protein tends to be more filling than carbohydrates or fat. Vegetables and whole grains contain fiber, which causes you to digest them more slowly than refined carbohydrates like pasta or white rice.
#4: Don't be afraid of fat.
If the Atkins Diet taught us anything, it's that following a fat-free diet isn't always the best way to lose weight — especially if your favorite fat-free foods are big, caloric cookies and bagels. Then, the more sensible South Beach Diet came along and taught us to opt for healthy fats, such as almonds and fatty fish, over the artery-clogging burgers and bacon that Atkins permitted. South Beach also encouraged carbohydrates that fall low on the glycemic index (i.e., they don't cause rapid spikes and drops in your blood sugar) — vegetables and whole grains such as brown rice and barley. We all should adopt the philosophy that judicious amounts of healthy fats trump unlimited refined carbs any day.
#5: Soup can help you lose weight.
The anonymous creator of the "cabbage soup diet" was on to something: Soup (based on a low-calorie veggie, like cabbage) very well may help you lose weight. Various studies show that soup is highly satisfying. In one study, published in the journal Physiology & Behavior,people consumed the fewest calories on days when they ate soup. Broth-based soups packed with vegetables and lean proteins or fiber-rich beans give you the biggest bang for your caloric buck.
#6: Keep an eye on sugars.
The Zone, South Beach, Sugar Busters, andAtkins diets all had us cutting back on sugars. While I don't advocate limiting healthy foods that naturally contain sugars, such as fruits and dairy (unless you have diabetes and your doctor tells you to), I agree that cutting addedsugars is good for our health and our "bottom lines."
The average American consumes 355 calories of added sugars each day. Recently, the American Heart Association released new recommendations advising women to eat no more than 100 calories per day from added sugars (that's about 6 teaspoons) and men to stick to less than 150 calories, approximately 9 teaspoons. "Sugars" on Nutrition Facts panels include natural and added sugars, so check ingredient lists for sugar and all its aliases: corn syrup, honey, molasses, etc. The closer sugars are to the top of the list, the more the food contains.
3 Trendy "Diets" That Aren't Fads
If you're looking to jump-start your weight loss with a formal plan based on solid science, not gimmicks or pseudoscience, consider one of the following plans. Each of these diets emphasizes portion control and an overall healthy lifestyle that includes physical activity, social support, and positive thinking.
Weight Watchers
Defining feature: A point system that replaces traditional calorie counting.
Big pro: You can eat whatever you want, as long as you stick to your point goal.
Drawbacks: You have to calculate points.
Jenny Craig
Defining feature: Nutritionally balanced, prepackaged meals.
Big pro: Lots of support from the program (24/7 phone line, online chats, etc.).
Drawbacks: You eat only prepackaged meals (which can get expensive and may not be as tasty as home-cooked meals); once you transition to "real world" eating you may need to relearn portions.
Nutrisystem
Defining feature: Nutritionally balanced, prepackaged meals.
Big pro: It's easy. Eat what they send you and you'll cut calories but still get all the nutrients you need.
Drawbacks: Same as Jenny Craig.
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