Experts weigh in on diet plans
Losing weight is the resolution that tends to tip the scales as the most popular good intention of Americans going into a new year.
With so many diet plans to choose from, we asked three registered dietitians — Gretchen Strathe, clinic dietitian with West Wichita Family Physicians; Tammi Krier, healthy eating director for the Greater Wichita YMCA; and Megan Fogarty, formerly with Wichita public schools — to weigh in on a few of those diets.
Two diets emerged as among the best from these conversations: the DASH diet, which focuses on lowering sodium without eliminating any food group, and eating sensibly by following the USDA’s MyPlate recommendations combined with exercise.
Here’s a snapshot of diets discussed with Strathe, Krier and Fogarty:
Paleo
What it’s about: The Paleo diet takes its name from the Paleolithic era, and a popular description of the diet is to eat like a caveman. So that means an emphasis on meat, fish, seasonal fruits and vegetables, berries, nuts and seeds. Since cows weren’t domesticated in that era, the diet eliminates dairy, as well as legumes and grains. On a Paleo diet, most people eat a lot of protein and fat, stay away from highly processed foods, and fall well below consuming the government’s recommendation of getting 45 to 65 percent of calories from carbohydrates.
What the experts say: Strathe, Krier and Fogarty agree that a diet that emphasizes seasonal and fresh fruits and vegetables and removes a lot of processed foods is good. What they don’t like is the loss of nutrients from the foods eliminated, such as fiber from grains and legumes, calcium and vitamin B12 from dairy products and vitamin D, which added to many foods.
Some people also may mistakenly think that eating like a caveman is eating lots of meat, said Krier.
“They were hunters but they didn’t always have meat,” she said. “Sometimes it was far and few between.”
Added Fogarty: “We’re not cavemen anymore and we shouldn’t be eating like we are and worry about hunting and gathering. That’s why there’s Dillons.”
The Paleo diet was ranked lowest in this year’s study of 35 diets by U.S. News & World Report.
Vegetarian and vegan
What it’s about: On a vegetarian diet, you don’t eat meat of any kind, but you can eat products derived from animals, such as eggs and dairy. With a vegan diet, you eliminate meat and any animal-based product. In both diets, you load up on fruits, vegetables, leafy greens, whole grains, nuts, seeds and legumes.
What the experts say: There are some good elements of a vegetarian/vegan diet, and it can be a healthy diet, if planned well. The majority of saturated fats — the kind that can raise cholesterol levels — is found naturally in meats and animal-based foods such as cheese and butter, so one benefit is that saturated fats can be limited, Strathe said.
“With a carefully planned vegetarian or vegan diet one gets the nutrients they need, but my experience is that people don’t always plan well,” said Krier.
Add Fogarty, “I’ve met vegetarians who eat nothing but mac and cheese, and that’s not healthy.” To be successful with this diet, one has to be open to a variety of foods associated with a plant-based diet, such as lentils, legumes and more that can offer good nutrition.
Strathe pointed out two concerns: Plant-based iron is harder to absorb than animal-based iron, and diabetics need to get enough protein in their diet to keep carbs from breaking down too quickly into sugar.
Low-carb
What it’s about: The Atkins low-carb diet became quite the rage in the 1970s, thanks to a diet philosophy put forth by a doctor named Robert Atkins in 1972. Various derivatives have popped up since, and some people still follow a diet plan that has them counting carbs rather than calories. Carbohydrates, which come in simple form and complex form, provide the body with glucose, its main source of fuel.
What the experts say: With a low-carb diet, some people limit fruits and vegetables, because they contain carbohydrates, and that’s a concern for Fogarty. “It’s common sense that fruits and vegetables are good for you,” she said. Since Americans tend to eat plenty of meat, they don’t need permission to eat more of it, she said, which can happen with such a diet.
While a high-protein, high-fat diet can leave you feeling full and satisfied, some people find they get cranky, light-heated and even nauseous because they lack the energy provided by carbs.
This diet is not a wise choice for diabetics, who need to control their blood sugar carefully, Krier said.
Many people tend lose weight in the initial stages of the diet, but it’s usually from the loss of water weight and not fat, she said. “There is a dehydration process that happens when you switch diets.”
Another pitfall is constipation from not getting fiber, which is readily provided by carbs, Strathe said.
The low-carb diet ranked near the bottom of the U.S. News and World Report diet study.
Gluten-free
What it’s about: This diet excludes gluten, a protein found in grains such as wheat, barley and rye, as well as in many other things, including soy sauce, salad dressings, and processed meats and vegetables with sauce. The diet is medically necessary for people who have celiac disease, an autoimmune disorder in which eating gluten can damage the small intestine, and for those who have gluten sensitivity or intolerance.
What the experts say: Anyone with a medically diagnosed gluten issue will benefit from eliminating or limiting gluten in their diet, said the experts. But read labels carefully, because gluten-free products tend to be higher in fat and calories, advised the dietitians. There are other grains that can be tolerated by people on this diet, including quinoa and brown rice that are good sources of fiber, the experts say.
Plenty of people who don’t have problems with gluten are also jumping onto this diet, saying they feel better. Talk to your doctor and ask to be tested for sensitivity to gluten if you fall in that category, Fogarty recommended.
DASH (Dietary Approaches to Stop Hypertension)
What it’s about: Created by the National Institutes of Health’s National Heart, Lung and Blood Institute, the DASH diet focuses on reducing sodium and eating more fruits and vegetables and less sugary and fatty foods. By reducing sodium and eating a more heart-healthy diet, you lower the risk for high blood pressure and bad cholesterol and you lower triglyceride levels. Depending on your risk, your daily recommended sodium intake is limited to 1,500 to 2,300 milligrams. Most Americans exceed 3,000 milligrams.
What the experts say: This diet gets lots of praise because it doesn’t eliminate any food groups, it falls well within U.S. government recommendations for a healthy diet, and it recommends less sodium, of which Americans generally get too much. It provides enough fiber, potassium, calcium and vitamins B12 and D, which other diets tend to slight.
Strathe, Krier and Fogarty agree that this diet is more realistic than others for people to follow, in large part because it includes all food groups. It’s more about portion control and cutting back on high-sodium, processed food, Krier noted.
Other strong points: It focuses on whole grains and whole foods, Fogarty said.
Depending on your calorie intake, you can even have limited sweets and fats. People often fail on diets that don’t allow for a sweet treat now and then.
This was the No. 1 diet in the U.S. News and World Reports study.
Intermittent fasting
What it’s about: This diet includes weekly fast days, where calorie intake is limited to 500 calories for women and 600 for men. Some people fast two consecutive days every week, while some go more extreme and fast every other day. There are generally no restrictions on non-fasting days.
What the experts say: Again it’s back to restrictions. Diets that place too many restrictions can fail, and one drawback of this diet is that while you have restrictions on fast days, you don’t on non-fasting days.
“Fasting and overeating is not normal,” said Strathe.
Krier warned that there aren’t enough long-term studies about the diet and warns that again, because of restrictions, it can be a difficult one to sustain.
Sensible eating
What it’s about: Controlling portions; cutting down on processed foods, sugars, sodium and fats; eating more fruits, vegetables and whole grains; and adding or increasing physical activity. It’s usually what the doctor and most nutritionists order.
What the experts say: A healthy approach to food and exercise is more attainable than a diet weighed down with restrictions, say the experts. Look to the MyPlate recommendations (choosemyplate.gov) for guidelines. Get at least 30 minutes of exercise a day to help increase metabolism and work your heart muscle.
“Make your resolution to develop a healthy relationship with food rather than a specific diet,” Strathe said.
Here are some ways that Strathe, Krier and Fogarty say you can achieve that:
▪ Set specific, realistic goals that are attainable. Losing 20 pounds in one month isn’t realistic. Losing one to two pounds a week is.
▪ Use a smaller plate. The size of dinner plates in America has expanded over the years along with our waistlines. In the 1960s, plates were about 9 inches; now they’re closer to 12 inches. Go back to a smaller plate to help with sensible portions.
▪ Read labels. This is especially important in reducing sodium or sugars and fats, which cause havoc to our health.
▪ Don’t rely on willpower alone. “We give willpower a lot of credit, but it’s more realistic to rely on making changes to make things happen,” said Krier. Encourage healthy choices at office luncheons, for example.
▪ Before choosing a diet, see what others are saying. If the results seem too good to be true, they probably are. If a diet offers a quick fix with a supplement or a pill, it probably isn’t sustainable. Avoid diets that are too restrictive.
▪ Focus on eating when you are truly hungry. If you tend to overeat after work because you’re ravenous, have a sensible snack before leaving work.
▪ Pay attention to how you feel when eating food. If you eat when you’re feeling down or stressed, find other ways of dealing with that rather than with food.
▪ Check your health insurance plan to see if it covers visits with a registered dietitian. If it does, take advantage of it. And check with your health-care provider about establishing a healthy eating and living pattern, too.
This story was originally published December 24, 2015 at 2:18 PM with the headline "Experts weigh in on diet plans."