Beware of “fast” New Year’s diets as they can harm your health, experts warn.
The British Dietetic Association (BDA) has published a list of “red flags” to look out for when it comes to dieting for a new year and a new you.
Nutritionists warn people to avoid dieting, using the word “detox” and telling people to eat only one type of food such as cabbage, or rapid weight loss of more than two pounds (1 kg) Body Fat Weekly Promise.
Diets that emphasize the fat-burning effects of certain foods, such as grapefruit and green tea, are discouraged.
The British Dietetic Association (BDA) has published a list of “red flags” to look out for when it comes to dieting for a new year and a new you. Nutritionists warn people to avoid diets, using the word “detox”, telling people to eat only one type of food such as cabbage, or rapid weight loss of more than two pounds (1 kg) Body Fat Weekly Promise
WHAT SHOULD A BALANCED DIET LOOK LIKE?
Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS
• Eat at least 5 portions of different fruits and vegetables every day. All fresh, frozen, dried and canned fruits and vegetables count
• Alkaline meals based on potatoes, bread, rice, pasta or other starchy carbohydrates, preferably whole grains
• 30 grams of fiber per day: This is equivalent to eating all of the following: 5 servings of fruit and vegetables, 2 whole grain granola crackers, 2 thick slices of whole grain bread, and 1 large baked potato with skin on
• Offer dairy products or milk alternatives (eg soy drinks) and choose lower-fat, lower-sugar options
• Eat beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish per week, one of which is fatty)
• Choose unsaturated oils and spreads and consume them in small amounts
• Drink 6-8 cups/glasses of water daily
• Adults should consume less than 6g of salt and 20g of saturated fat for women or 30g for men per day
Source: NHS Eatwell Guide
It can also be a red flag when a diet calls for replacing everyday foods with expensive supplements or ingredients.
BDA is urging the public to say “no thanks” to New Year’s diets, as brands use this time of year to “lay into ambush potential customers”.
Anything that claims to offer a quick weight loss solution could end up doing more harm than good, the organization warns.
Marcela Fiuza, a registered dietitian and spokeswoman for the BDA, said: “For many people, the new year is a good opportunity to set goals and resolutions, including improving health.
However, New Year’s resolutions that focus on weight loss as the primary outcome can often lead to yo-yo dieting or weight cycles, which can be detrimental to health.
“Even New Year’s Eve diets can be a trigger for people with eating disorders and lead to eating disorders.”
When a diet offers a “magic bullet” for weight loss without requiring you to make any lifestyle changes, it’s probably too good to be true.
Diets should be avoided even if they don’t provide evidence beyond a few people’s success stories of how well they work, according to the BDA guide.
People should also be wary of diet plans that ask them to severely restrict entire food groups or diets that an “influencer” such as a celebrity or social media star is paid to promote.
Dietitians have had to warn people about diets this year, including the water diet and the boiled egg diet.
Commenting on the ‘new year, new you’ message, Registered Dietitian and BDA member Nichola Ludlam-Raine said: “Psychologically, it can be very damaging to people’s self-esteem if they are made to think they are not good enough, like it is as they are.”
She added: “The healthiest, most sustainable approach is small and slow – the opposite of what popular diets promise.
“A nutritionist can help someone look at their long-term goals and highlight the positive impact on their overall health, not just their weight.”
Kaitlin Colucci, another BDA member and registered dietitian, said, “Diets promise quick fixes, require little time, little thought and little investment, and promise big results.
“They can be problematic because they don’t lead to sustainable long-term change and can develop into unhealthy and dysfunctional relationships with food.”
The BDA, which represents more than 10,500 dietitians in the UK, works with the Advertising Standards Authority (ASA) to report advertisements that contain false and misleading information about diets.
Miles Lockwood, director of complaints and investigations at the ASA, said: “All claims must be backed up by reliable evidence, not just ‘before’ and ‘after’ photos, and advertisements must not claim that people can gain an irresponsible amount of weight. does not add up lose or lose weight. Fat.”
Fad diets can cause people to become deficient in key nutrients or alter their metabolism in ways that actually lead to long-term weight gain.
In general, a healthy diet reduces highly processed foods and increases the intake of vegetables, fruits, nuts, seeds and whole grains.
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Crystal Leahy is an author and health journalist who writes for The Fashion Vibes. With a background in health and wellness, Crystal has a passion for helping people live their best lives through healthy habits and lifestyles.
