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How to evaluate a good or bad diet ?

There are thousands of diet solutions.
Some are farfetched, while others are clearly health hazards.
How can we spot them ?
What characteristics should get our attention ?
Here are the main clues to insure we don’t fall for them.

Learn to avoid the traps of these dangerous diets

Diets are always advertized on their best sides. But some, even if they appear attractive (loose 5 k in two weeks, without frustration, with unlimited sugar and meat ) could turn out to be dangerous for your health) (nutritionally unbalanced, risk of yoyo since the weight loss is too quick, etc….)
As a result we must make the right choice, the choice of a diet which we can be followed over a long period of time, which corresponds to your metabolism, your objective, your way of life, etc...

The first question to ask yourself in deciding if the diet is good or bad :

Does this diet eliminate one or several food categories ?

By a total elimination of one or several food categories, the dieter faces a risk of a nutritional imbalance which could be a health risk. We conclude therefore that a diet which proclaims “no sugar, no fat, no proteins etc….

A valid diet includes all food categories but in wise proportions. So fruits and vegetables should have a privileged spot due to their vitamins and fibres. Afterwards, we include cereals and starchy foods, once again for their fibres but for their vegan aspects as well. Then follows fish, for their proteins but also for the omega 3, fatty acids which are good from a cardiovascular standpoint. And finally, meat, fish eggs and milk products which are important for their proteins but which unfortunately are rich in fat.

As far as fats are concerned, those of animal original should be limited and replaced by vegan oils.

For sugar, it should not be eliminated. It is necessary to keep a reasonable intake. Sugar is not in itself bad for health. But one must avoid using several sugary products which hide fats, such as those found in Viennese pastry, cakes, cookies and some cereals..

Other questions to ask yourself...

Does this diet promise a loss of more than two kilos per week ?

This diet type can be exceptionally restrictive. It is certainly possible to follow it for two weeks, sometimes more but this type of diet creates frustrations which one day or another must be satisfied. This is exactly what we call the yoyo diet: There is an encouraging major weight loss in a short time. But rapidly we realise it is impossible to continue and we make up for it by eating just anything and therefore put back on the kilos we lost and even put on additional ones over a short period. These quick changes are unhealthy.

This diet allows a consumption of fewer than 1200 calories per day ?

Too drastic. A diet of 1200 calories does not give enough energy for the body to function normally. It could bring along some nutritional deficiencies, eventually detrimental.

Is this diet one which proclaims « fat burner »?

There is no aliment capable of burning fat. The only way to burn fat is to limit the intake and do physical exercise.

Can this diet be followed for several years, or eventually, an entire lifetime ?

If the first function of a weight loss diet is, a loss of weight, it must be applicable over a long period. It is more difficult to avoid gaining back the weight loss than to loose it in the first place.

This is why a good diet is based on an apprenticeship and should allow a change in our dietary habits over a long period of time. It should be progressive, and not restrictive over a long period and allow the possibility to continue for a lifetime

A good diet is the opposite of all the the above fashions. Each food category must be included in reasonable proportions, and the diet is such that it can be continued over long period of time, even throughout life. It allows a gradual but long lasting weight loss.

Sports count for half

Don’t forget, a good diet should always include a physical activity. Weight management depends not only on food intake, but also, and as much on, physical activity. So keep in mind that you should have a physical activity, even moderate, such as a ½ hour quick walk each day. That’s a good beginning which will increase as time goes by.