For all of you who are on diets, have been on diets, or are considering going on a diet or know someone who diets....
THE HOW'S
#1. HOW WE DIET
- Skipping meals or decreasing calories
THIS IS WHAT REALLY HAPPENS
- this lowers metabolism so we store fat more easily from fewer calories
- the brain's and muscle's demand for fuel causes rebound "munchies", usually for high fat and sugar items
- poor attention span, irritability, fatigue
- muscle tissue may be lost
- ie. those who skip breakfast tend to eat more later in the day so it does not even out
- skipping dinner has the same effect, or thinking that eating before bed causes gain weight- the fact is the total energy intake impacts weight, not the timing. Even while we are asleep, our bodies are working and need energy.
#2. HOW WE DIET
- Cut out starchy foods
THIS IS WHAT REALLY HAPPENS
- your body loses its best source of stable energy, you'll be more likely to feel moody and tired
- you'll end up eating higher fat and sugar foods to satisfy munchies
#3. HOW WE DIET
- Cut out meats
THIS IS WHAT REALLY HAPPENS
- may risk iron deficiency which leads to fatigue
- energy from meals may not last long, causing more hunger between meals for high fat, high sugar foods
- fat is needed to absorb vitamins, you may risk vitamin deficiencies by cutting out fats, and vitamins are essential for proper immune functioning, skin health, vision etc.
#4. HOW WE DIET
- Go on preplanned meal replacement diet or liquid diet
THIS IS WHAT REALLY HAPPENS
- you have a 95% chance of regaining any weight you lose in 1-2 yrs
- you give away control to the plan, which lowers your self- esteem
- you often lose muscle mass along w/ fat. This lowers your metabolism, making it easier to store fat on fewer calories
- habits are replaced temporarily, not changed permanently. also, it's expensive!
#5. HOW WE DIET
- Fasting
THIS IS WHAT REALLY HAPPENS
- most of the weight lost is water
- muscle mass decreases, which lowers metabolism. Subsequent fat gain.
- can be medically dangerous for some individuals
THE WHY'S
#1. WHY WE DIET
- to be slim
THIS IS WHAT REALLY HAPPENS
- slimness is temporary. Over the long run, 95% of dieters regain their weight. Many women gain more more weight than before, so they diet again with similar, poor results. This is called diet cycling and it can lead to obesity.
#2. WHY WE DIET
- to be healthier
THIS IS WHAT REALLY HAPPENS
- diet cycling increases health risks more than being overweight
- there is no evidence that being plump (not overweight) is unhealthy. There IS evidence that being too slim is unhealthy.
- most dieting decreases our muscle mass. Muscles are needed for good health.
- many diets are unhealthy. Your body and mind don't run well when you restrict calories. Dieting makes you moody and irritable, and makes you obsessed w/ food. This feels like failure, but in fact it is a physiological response and has nothing to do w/ will power.
#3. WHY WE DIET
- to be more attractive
THIS IS WHAT REALLY HAPPENS
- what attracts you to someone else? Do you want your friends to like you for your body or yourself? What are long term relationships based upon? If you are dieting, are you fun to be around? (just as a little note, research shows that men are actually more attracted to women at healthy weights and turned off by those are abnormally skinny)
Note: This information was prepared by Nutritionists from Boundary Health Unit
THE HOW'S
#1. HOW WE DIET
- Skipping meals or decreasing calories
THIS IS WHAT REALLY HAPPENS
- this lowers metabolism so we store fat more easily from fewer calories
- the brain's and muscle's demand for fuel causes rebound "munchies", usually for high fat and sugar items
- poor attention span, irritability, fatigue
- muscle tissue may be lost
- ie. those who skip breakfast tend to eat more later in the day so it does not even out
- skipping dinner has the same effect, or thinking that eating before bed causes gain weight- the fact is the total energy intake impacts weight, not the timing. Even while we are asleep, our bodies are working and need energy.
#2. HOW WE DIET
- Cut out starchy foods
THIS IS WHAT REALLY HAPPENS
- your body loses its best source of stable energy, you'll be more likely to feel moody and tired
- you'll end up eating higher fat and sugar foods to satisfy munchies
#3. HOW WE DIET
- Cut out meats
THIS IS WHAT REALLY HAPPENS
- may risk iron deficiency which leads to fatigue
- energy from meals may not last long, causing more hunger between meals for high fat, high sugar foods
- fat is needed to absorb vitamins, you may risk vitamin deficiencies by cutting out fats, and vitamins are essential for proper immune functioning, skin health, vision etc.
#4. HOW WE DIET
- Go on preplanned meal replacement diet or liquid diet
THIS IS WHAT REALLY HAPPENS
- you have a 95% chance of regaining any weight you lose in 1-2 yrs
- you give away control to the plan, which lowers your self- esteem
- you often lose muscle mass along w/ fat. This lowers your metabolism, making it easier to store fat on fewer calories
- habits are replaced temporarily, not changed permanently. also, it's expensive!
#5. HOW WE DIET
- Fasting
THIS IS WHAT REALLY HAPPENS
- most of the weight lost is water
- muscle mass decreases, which lowers metabolism. Subsequent fat gain.
- can be medically dangerous for some individuals
THE WHY'S
#1. WHY WE DIET
- to be slim
THIS IS WHAT REALLY HAPPENS
- slimness is temporary. Over the long run, 95% of dieters regain their weight. Many women gain more more weight than before, so they diet again with similar, poor results. This is called diet cycling and it can lead to obesity.
#2. WHY WE DIET
- to be healthier
THIS IS WHAT REALLY HAPPENS
- diet cycling increases health risks more than being overweight
- there is no evidence that being plump (not overweight) is unhealthy. There IS evidence that being too slim is unhealthy.
- most dieting decreases our muscle mass. Muscles are needed for good health.
- many diets are unhealthy. Your body and mind don't run well when you restrict calories. Dieting makes you moody and irritable, and makes you obsessed w/ food. This feels like failure, but in fact it is a physiological response and has nothing to do w/ will power.
#3. WHY WE DIET
- to be more attractive
THIS IS WHAT REALLY HAPPENS
- what attracts you to someone else? Do you want your friends to like you for your body or yourself? What are long term relationships based upon? If you are dieting, are you fun to be around? (just as a little note, research shows that men are actually more attracted to women at healthy weights and turned off by those are abnormally skinny)
Note: This information was prepared by Nutritionists from Boundary Health Unit