Forget Crash Dieting: A Balanced Diet Supports Weight Loss by Cassandra Cox -

With over two thirds of our country overweight or obese, it’s no wonder that millions of American’s embark on a dieting program everyday. Sadly, experts report that 95% of diets end in failure. Could the popularity of low calorie crash diets be to blame? By reducing caloric intake dangerously low or eliminating entire food groups, many diets can cause frustration and long term health problems. Let’s look at a number of pitfalls of crash dieting and discuss some safe alternatives.

• Hunger & cravings – Cutting calories below healthy levels can lead to feelings of deprivation which may lead to bingeing and gaining back the weight you lost, plus more. Solution – Take the advice of nutritional experts and consume healthy diet foods in sufficient quantity. This way you’ll feel full and be able to refrain from less than optimal choices such as high fat snacks and processed sugars.

• Your metabolism slows down – Extremely low calorie diets trick your body, telling your brain you are entering into a famine or starvation mode. As a result your body tries to conserve, and slows down the process of burning calories for energy. Solution – Make use of metabolic support such as strength training, aerobic exercise, cleansing and detoxification and sufficient water intake. Certain nutrients such as B vitamins & trace minerals are also required to promote healthy thyroid and adrenal function, both key players in human metabolism.

• Failure to get adequate nutrients – Often, as we decrease the size and frequency of meals we also cut out key nutrients needed for optimal health. For example, fatty foods are often rich in fat soluble vitamins, and whole grain carbohydrates contain needed fiber and minerals. Solution – Carefully read packages and food labels, and seek the advice of a dietitian when needed. It may be that you’ll need to add a whole food multi-vitamin or nutrient shake to your regime.

• Feeling tired and lethargic – Too few calories means less energy to fuel activity like exercise and even normal metabolic processes. Solution – Determine a healthy caloric intake based on your height, weight and energy expenditure and don’t dip below that so you can conduct the healthy exercise needed for maintaining a healthy weight and cardiovascular system.

• Digestive problems – Failure to get adequate amounts of fiber to can lead to irregular bowel habits and poor intestinal health. Low calorie and liquid diets are often deficient in this key ingredient. Solution – Investigate supplemental dietary fiber supplements such as powders and capsules, and include plenty of fresh fruits and vegetables in your diet. High fiber foods can actually help stimulate weight loss by promoting feelings of fullness and satiety, as well as supporting balanced blood chemistry so you don’t experience the dips in blood sugar often responsible for excessive snacking.

• No long term plan for maintenance – The short term focus of many crash diets often fails to provide a solution to keep off the weight and help you maintain your success. Solution – Think long term and set realistic and comfortable goals for weight loss. Focus on balanced nutrients and moderate your caloric reduction as you transition off the plan. This will help create lasting habits of healthful eating which will benefit more than just a slim waistline.

Cassandra Cox is a 10-year veteran of the natural products industry. Having received her credentials as a Nutritional Consultant and Digestive Care Specialist, she is passionate about educating others in nutrition and digestive care. Weight Loss Information

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