How to avoid diet fads and lose weight sustainably


Time now for our “Life & Info” segment,…
where we focus on information useful for your everyday life. As we near the summer holiday season,… many
of us are trying to slim down and this, of course, requires watching what we eat. To go over some dos and don’ts, we have our
Oh Soo-young in the studio. Sooyoung, there are a million and one diets
out there that people are trying out. But the big question is, which ones work and
which ones are nothing more than passing fads? Well, it’s definitely that time of year when
a lot of people are trying to lose a few pounds for the summer. And as you said, there are countless weight
loss plans out there the timeless cabbage soup diet, intermittent fasting, high protein
diets. They all promise fast results but most of
them involve limiting or even excluding certain food groups. That’s when you should be wary as these popular
diet plans are often based on dodgy science. Right, I’ve noticed the first thing people
do when they want to lose weight is cut down on the carbs. Yes. We need to talk about carbs In most diet plans,
carbs like bread, rice, spaghetti, or even fruit
are either restricted or banned entirely, as they’re seen as fattening foods. But dieticians say, it can be countereffective
in the long run to drastically reduce your intake of carbohydrates. “When you limit your intake of carbs, you
lose water weight, so you’re not actually losing fat. Also, we’re recommended to have around 300
grams of carbohydrates every day to produce fuel for our bodies and also protect our muscles. We are also deprived of the water-soluble
vitamins that are contained in carbs.” Carbohydrates, protein, and fat contain essential
nutrients and minerals your body and brain need to function properly. So if you limit these nutrients, particularly
carbs, you are likely to experience symptoms like headaches, constipation, and even bad
breath But more critically,… and ironically,…
your metabolism is likely to slow down. So that means you burn less energy. Exactly. So your energy-burning function will stagnate
which could actually make it easier for you to gain weight. That’s just one of the long-term effects a
crash diet can have on your health. Rapid weight loss or a drastic restriction
of food can also lead to malnutrition, gallstones, fatigue, cholesterol, and heart disease. “When you decide to lose weight by a dramatic
margin let’s say 10 kilograms in a month the first problem many people experience are gallstones,
as your body produces less bile and the second problem is iron deficiency. Iron, of course, is needed to produce blood. On top of that, your digestive system doesn’t
function properly and could lead to long-term complications with your intestines and your
stomach.” So
how can we slim down relatively quickly but in a way that is sensible? Well, first you need to check whether it’s
safe or appropriate for you to go on a weight loss plan. You can see if you are at a healthy or appropriate
weight by checking your body mass index. If you are overweight, health authorities
say, you should aim to lose about 5 to 10% of starting weight, at a rate of between half
a kilo and a kilogram per week. This could be done by consuming about 500
to 600 calories less than usual every day. If you have a trip to the beach or a special
day coming up and you want to slim down quickly, dieticians recommend three steps: which are
reducing salt, having smaller dinner portions and avoiding alcohol and snacks in between. “Cutting down on salt can help you shed weight
in a short amount of time, but the thing is, it’s not sustainable as it’s mostly water
weight. If you start having regular amounts of salt
again, you can go back to your normal weight within days. So that’s one effective but short-lived way
to lose weight quickly.” The dietician I spoke to showed us an example
of a quick, healthy, and most importantly a filling meal that gives you all the nutrients
you need. It’s 60 percent carbs, 30 percent protein
and about 10 percent fat. It takes less than fifteen minutes to prepare,
using ingredients that you’d normally have in your fridge. Two cups of vegetables stir fried with rice,…
with a dash of oil and salt and even chopped chilies if you want a kick to the flavour. The portion certainly doesn’t look that small. It does look very filling. How many calories would that amount to? Because you’re only having half a portion
of rice and diluting it with vegetables, it feels like you’re eating a lot but it only
amounts to 300 calories. Well, sticking to a diet is always easier
said than done but I think we’ve covered some important points to make sure we’re losing
weight in a healthy and balanced way. Thank you for your report, Sooyoung. You’re welcome.

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Reader Comments

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