Be careful with “improvised” diets for the New Year, as they can be harmful to your health, experts warn.
The British Dietetic Association (BDA) has published a list of ‘red flags’ to look out for in the New Year and your new diet.
Nutritionists have used the term “detox” to warn people to avoid diets, tell people to eat only one type of food, like cabbage, or lose more than 2 pounds (1kg) of body weight in a week. It promises rapid fat loss.
Diets that recommend the fat-burning effects of certain foods, such as grapefruit and green tea, have been warned.
The British Dietetic Association (BDA) has published a list of ‘red flags’ to look out for in the New Year and your new diet. Tell people to eat only one food, like cabbage, or promise rapid loss of 2 pounds (1 kg) or more of body fat per week.
What does a balanced diet look like?
According to the NHS, the diet should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains.
• Eat five or more servings of a variety of fruits and vegetables each day.All fresh, frozen, dried and canned fruits and vegetables count
• A staple of potatoes, bread, rice, pasta, or other starchy carbohydrates, ideally whole grains
• 30 grams of fiber per day: This is the equivalent of eating 5 servings of fruit and vegetables, 2 whole grain cereal biscuits, 2 whole grain breads, and a large baked potato with the skin on.
• Provide dairy or dairy alternatives (such as soy drinks) and choose low-fat and low-sugar options.
• Eat legumes, legumes, fish, eggs, meat, and other proteins (2 servings of fish per week, 1 serving of which contains oily)
• Choose unsaturated oils and spreads and consume them in small portions.
• Drink 6-8 glasses of water per day
• Adults should have less than 6g of salt per day, less than 20g of saturated fat for women and less than 30g of saturated fat for men.
Source: NHS Eatwell Guide
It can also be a red flag if your diet calls for replacing everyday foods with expensive supplements or ingredients.
The BDA is urging the public to say “no thank you” to trendy New Year’s meals, as brands use this time of year to “prey on potential customers.”
Anything that claims to provide a fast-acting weight loss solution can end up hurting you, the organization warns.
“For many people, the new year is a good time to set goals and intentions, including improving your health,” said Marcela Fiusa, registered dietitian and BDA spokesperson.
However, New Year’s resolutions that focus on weight loss as the primary outcome often lead to yo-yo dieting and weight cycling that are detrimental to your health.
“New Year’s resolution diets can also be triggers and lead to eating disorders for people with eating disorders.”
If a diet offers you a “magic bullet” to lose weight without changing your lifestyle at all, it’s probably all too good.
The BDA advises that diets should also be avoided if they do not present evidence of how well the diet works beyond the success of a few individuals.
People should also be aware of diet plans that call for strict restrictions across food groups, and diets that are paid to be promoted by “influencers” like celebrities and social media stars.
Nutritionists had to warn people against diets this year, including water diets and boiled egg diets.
In a “New Year, New You” message, registered dietitian and BDA member Nicola Ludlum Rain said, “Psychologically, it can really hurt people’s self-esteem and make people think they’re not good enough.” make you believe
She added: “The healthiest and most sustainable approach is small and slow — the opposite of what fad diets promise.
“A nutritionist can help someone look at long-term goals and highlight the positive impact on overall health, not just weight.”
Another BDA member and registered dietitian, Kaitlyn Colucci, said: “Fad diets promise quick fixes, requiring little time, thought or investment, and promising great results.
“They can be problematic because they don’t lead to sustainable long-term change and can develop into unhealthy and chaotic relationships with food.”
The BDA, which represents more than 10,500 nutritionists across the UK, is working with the Advertising Standards Authority (ASA) to report ads that provide inaccurate and misleading information about diets.
Miles Lockwood, ASA’s Chief of Complaints and Investigations, said: of body weight or fat.
Fad diets can lead to key nutrient deficiencies and metabolic changes that can actually lead to weight gain in the long run.
In general, a healthy diet reduces highly processed foods and increases intake of vegetables, fruits, nuts, seeds, and whole grains.
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