Diet pitfalls

Scott Craven, The Arizona Republic

Mar. 16, 2004 12:00 AM

http://www.azcentral.com/health/fit...iettypes16.html

It's almost inevitable. In even the most carefully chosen food plan, there comes that time when your diet is no longer working. Either the weight is returning or you're just plain bored because you find yourself eating the same foods day after day. Every diet has inherent pitfalls. If you're in a rut, the first thing you need to do is identify the obstacle and then find your way around it. Here are some ways to successfully navigate the landmines of the most popular weight-management methods:

Low or reduced fat

This was the way to lose weight in the 1990s. Less fat meant fewer calories and fewer calories meant fewer pounds.

Advantages: There remains an abundance of no- or low-fat products, from bagels to skinless chicken. Each item faithfully lists its fat grams so adherents can keep a close eye on fat intake.

Pitfalls: This diet makes the mistake that all fats are bad fats, said chef Michelle Richter, a nutritionist and owner of First Class Cooking of Scottsdale. Saturated fats, as those in most snack foods, are certainly to be avoided. But beneficial fats, as found in nuts and fish, should be liberally added. The body craves fats, and an avoidance of them may make the person hungrier. People may eat more to compensate, thinking less fat means fewer calories, though that is not always the case, Richter said.

The fix: Add protein, including turkey and skinless chicken, or lean cuts of beef such as tenderloin or ground beef with less than 20 percent fat, said Dana Thompson, a registered dietitian from Glendale. Mix in nuts and fish, and perhaps a serving of beans. Fiber, especially that found in fruits and whole-grain bread, is a great way to reduce hunger without adding a lot of calories.

Low carb

The current rage, as espoused by the Atkins and South Beach diets, has cast breads and pastas as the dietary villains. Cut out the carbohydrates and you reduce energy supplied to the muscles, requiring the body to break down fat for fuel, according to the diets' originators.

Advantages: A wide variety of low-carb products are available as food manufacturers rush to satiate the low-carb hunger. One reason the diet seems to work, Richter said, is because the protein foods that dominate the diet are more filling, so dieters consume fewer calories.

Pitfalls: Our bodies crave carbs, and for good reason, Thompson said. It's the best and fastest way to get the fuel we need, and carbs are essential for active people. The long-term risks are also unknown, though food scientists say low-carb diets are high in the types of fats that contribute to heart disease and kidney problems.

The fix: Though Richter is wary of the potential long-term problems of low-carb diets, she does like the third phase of the South Beach diet that introduces a larger percentage of carbs. Satisfy those cravings with fruits, which offer important fiber and nutrients. Stick to whole grains since they break down slowly and don't spike blood sugar levels (which can result in increased hunger).

Packaged foods

Look in the frozen-food section of your grocery store and the popularity of convenient, low-calorie food is obvious. Weight Watchers, Lean Cuisine, Healthy Choice and the rest depend on the desire for easy-to-prepare meals that won't tax the waistline. Go on the Jenny Craig diet, and the company can provide everything you eat. And then there's Slimfast, which supplies two meals per day (one liquid, one packaged meal) as well as snacks.

Advantages: Little thinking is required. "These meals do the work for you," Richter said. "They control the calories and the portions. All you have to do is eat."

Pitfalls: Boredom. Frozen and/or processed foods can get tiring or, if you're on Jenny Craig, somewhat expensive, Richter said. While the frozen meals meet most nutritional needs, dieters can shortchange themselves in vitamins and fiber if they stick to the same one or two dishes (rotating between pizza and lasagna, for example).

The fix: If the diet is working, it may need a fine-tuning to keep it a little more interesting, Thompson said. Throw on a few spices. Abandon the frozen lasagna for a slab of fresh fish thrown on the grill. Don't waste those valuable dessert points on a handful of low-fat cookies. Try a small slice of chocolate cake. Treat yourself every now and then, even if it does not adhere to the diet's rules.

Vegetarian

Physicians, nutritionists and every food study ever done recommend a diet high in fruits and vegetables. The vegetarian is one of the few who meets or exceeds these recommendations, and is the darling of the diet world. What could possibly be wrong?

Advantages: A plethora of healthful, low-calorie foods is available. If the emphasis is on fruits and vegetables, you can nearly eat your fill without worrying about calories, Richter said. The diet is also steeped in vitamins and nutrients.

Pitfalls: Animal protein contains its share of vital nutrients, including vitamin B-12 and beta carotene, Thompson said. And since cupcakes fit a vegetarian diet as well as carrots, some people think a dinner of broccoli and soy allows them to splurge on cheesecake and milkshakes (or, if their diet prohibits dairy products, fries and onion rings). A strict vegetarian diet can also be strictly boring.

The fix: Be creative to eliminate the boredom. There are dozens of vegetarian cookbooks filled with meals and desserts that challenge the taste buds, Thompson said. Add legumes for protein and avoid overloading on carbohydrates by eating whole grains, Richter said.

Grazing

Who needs to sit down to three meals a day when you can snack here and there? Millions of Americans on the go choose to eat on the run, grabbing whatever might be handy. Eating is a daylong activity, and that person is never quite famished nor quite full.

Advantages: Evolution has shaped our tendency to snack during the day, said Thompson, who is herself a grazer. Homo sapiens were hunters and gatherers, eating whenever food presented itself. Our bodies work like well-oiled machines when there is a regular intake of food, burning energy and calories throughout the day.

Pitfalls: What we hunt and gather is not always healthful. The overabundance of food, which can lead to almost constant snacking, has led to a generation of overweight grazers, Thompson said. A drive-through calls to us from almost every corner, providing sustenance that is as fatty as it is easy to eat while driving.

The fix: Don't rely on nearby convenience stores for your food fix. Pack a plastic bag with baby carrots, trail mix or dried fruits, said Richter (also a grazer). Have a small bag of nuts or a peeled orange at hand. Celery, cherry tomatoes and apple slices are convenient and nutritious. Spend 10 minutes in the morning to prepare several small bags of your favorite healthy snacks, Richter said. Avoid the temptation to fill your drawer at work with your favorite candy because you will be unable to ignore the siren call of any food within reach.

Reach the reporter at (602) 444-8773.