Diets: Bad, Fair, Good
Bad Diets
The diets listed here are unhealthy, especially for an athlete. These diets do not provide enough calories, nutrition, or the right kind of fuel. They strain body organs. Instead of improving health, they risk destroying it. The longer you are on these diets, the greater the risks become. Low-Carb/High-Protein Diets
These diets, including the Atkins Diet, the Ketogenic Diet, the Zone Diet, and the Scarsdale Diet, are extremely popular because of the quick water-weight loss that occurs at the start of the diet. This water-weight loss is mistaken for fat loss, and it quickly returns as soon as the dieting stops. These diets make you look thin and trim because eating proteins is dehydrating, and causes large amounts of body water loss. Although bodybuilders might follow these diets to look more defined, they quickly gain the weight back after competition when they stop dieting. Aerobic athletes, dancers, and performance athletes cannot function effectively on these diets because protein and fats are a terrible source of performance fuel, and the body requires extra water and calories to break them down.
High-protein, low-carbohydrate diets cause a state of ketosis, chronic dehydration, low appetite, bad breath, and also nausea and depression. These diets are especially dangerous for people with high blood pressure, heart disease, and kidney problems. They can also cause gout. High-protein diets also cause your body to lose calcium, increasing your risk of fractures and osteoporosis. In athletes, the oversupply of protein puts a tremendous strain on your kidneys, which are already stressed by the breakdown products of intense exercise and occasional dehydration; combining these two types of stress on the body can be very dangerous. Also, by missing out on healthy fiber and vitamins found in fruits, vegetables, and grains, you are putting yourself at greater risk of heart and blood vessel problems, digestive problems, and many types of cancer. Women who go off the diet in search of more normal eating tend to immediately gain back weight as the water weight returns. Also, studies have shown that these diets do not cause weight and fat loss any quicker than other types do over the long term. So why take the health risks?
The Dangers of Low-Carb/High-Protein Diets
- Increased risk of kidney disease
- Bad breath
- Dehydration
- Nausea
- Increased risk of heart disease
- Mood changes
- Increased risk of cancer
- Poor endurance
- Increased bone loss
- Digestive problems
- May cause gout
- Nutritional deficiencies
Stay away, stay away, stay away from these diets, including Metabalife, Herbalife, Hydroxycut, Xenedrine, Trim Spa, Stacker 2, and many other diets with the words thermo, lean, fat burner, etc. They contain ephedrine (also known as ephedra or ma huang), a dangerous, addictive drug that is not only illegal in high-level athletes, but also potentially deadly because it can increase incidence of strokes, seizures, and heart attacks. They also act as diuretics and cause water loss and dehydration leading to heatstroke. They are even more dangerous when combined with caffeine or other herbs. Usually, once you stop the drug or product, you gain back the weight. These dangerous chemicals can also be found in teas and drinks. Some professional athletes, and many other unfortunate dieters, have lost their lives because of these products. It is hoped that the FDA will ban ephedra from the market.
Avoid These Products at All Costs!
| Ingredients and Words | Example Products to Avoid |
| Ephedrine | Metabalife |
| Ephedra | Herbalife |
| Ma huang | Hydroxycut |
| Thermo | Xenedrine |
| Lean | Trim Spa |
| Fat burner | Stacker 2 |
"No-Fat" Diets
No-fat diets become a problem in the long run because fats are necessary for life. Fats contain vitamins and essential fatty acids, which keep your body running smoothly. Women who restrict fat in their diet have hormone imbalances, fertility problems, and dry hair and skin. Your body also needs healthy fats to prevent heart disease and cancer.
Eliminating Foods
Unless you are diabetic, lactose intolerant, have a specific allergy, or have been diagnosed with some other medical problem that requires you to cut out certain foods, you should not eliminate entire food groups. Restricting yourself from many types of foods for fear of getting fat is a type of self-control that is similar to anorexia, especially if these limitations keep you from regularly eating a well-balanced diet.
Certain Foods Only
Very unhealthy eating habits come from diets such as the Cabbage Soup Diet, the Apple Cider Diet, and the Grapefruit Diet. These limit your eating to one type of food, restricting all the health benefits of other foods. They are not balanced and are usually so low in calories that your metabolism goes down and you do not have enough energy to function, much less work out. These diets often cause water-weight loss and leave you feeling deprived for normal eating. Any weight lost on these diets usually returns within a week.
Fair Diets
The following diets are not ideal because they are expensive, inconvenient, and do not allow for vacations or social eating. They are also quite low in calories and natural food nutrients. They often fail because once you return to eating foods that are not in the diet plan, the weight returns. This is not a realistic or practical lifelong eating plan. Diet Products Diets
Eating only diet products, such as Slim Fast, Scan Diet, nutrition bars, or protein shakes, can be unhealthy not only because of the limited amount of nutrition but also because it can be very difficult to keep off the weight once the diet is over, as normal eating habits are not developed. Additionally, because these diets are usually very low in calories, they tend to slow down your metabolism. The lack of variety of food can result in nutritional deficits and prevent you from receiving the healthy benefits of natural foods. These diets also isolate you from social eating.
Packaged Meals
Diet plans that require packaged, purchased meals can be healthy but are unrealistic and it is difficult to maintain the weight loss once the diet is over. They can also be expensive. An example is Jenny Craig, although because this diet can also be followed eating foods you prepare yourself, it can fall closer to the "good" category.
Good Diets
The best "diets" are not really diets at all, but eating plans for life. Of course, the healthiest approach is to allow yourself all foods occasionally, but stick to these eating plans most of the time. Low Glycemic Index Diet
Eating low and medium glycemic index foods minimizes sugary foods in the diet. This is a healthful and reasonable diet plan that you can follow for life and promotes weight loss by maintaining blood sugars and controlling hunger by stabilizing insulin levels. It is also a diet full of healthy vegetables, fruits, and fiber with balanced proteins and fats. This is not a calorie-restricting or nutrition-restricting diet. Eating low and medium glycemic index foods also can prevent diabetes, heart disease, and stroke. Andrew Weil, M.D.'s Eating Well for Optimum Health and Jenny Brand-Miller's Glucose Revolution Life Plan are examples.
Smaller Portions with Personal Support
Smaller portions and personal support are the foundations behind the success of Weight Watchers and plans like ediet. These are the most successful, sensible, healthy weight loss plans and are also reasonably priced. They are effective because they promote slow weight loss (one to two pounds per week) by eating regular foods in smaller portions. They are also very effective as a result of personal and group support, which encourages and promotes confidence in dealing with weight control issues. A recent research study found diet plans backed by personal support, whether by phone, in person, or by e-mail, are the most successful at keeping off weight.
Diet Plans: Bad, Fair, Good
| type of diet | explanation | |
| Bad | Low-carb/high-protein | Dangerous for athletes, causes bone loss, harmful to kidneys and body fluid status |
| Dangerous, unhealthy impractical, and strange. Athletes cannot function on these diets! | Metabolism pills and products | Addictive, expensive, dangerous |
| Eliminating foods | Unhealthy, impractical | |
| No fat | Unhealthy | |
| Fair | Diet products | Have to buy product, normal eating habits not established |
| Mostly healthy, just difficult to maintain weight loss after diet is over | Packaged meals | Have to buy food, impractical, expensive |
| Good | Low glycemic index foods | Promotes healthy eating |
| Very healthy, practical | Balanced meals, smaller portions | Normal eating; smaller portions, support |
From The Active Woman's Health and Fitness Handbook by Nadya Swedan. Copyright © 2003 by Nadya Swedan. Used by arrangement with Perigee, a member of Penguin Group (USA) Inc.
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