Jackson College has partnered with Henry Ford Allegiance Health to offer Jackson College students and employees medical care evaluation and treatment from the clinic’s caring staff. A licensed nurse practitioner and technical staff will be in the office to see patients, make diagnosis and assessment, prescribe medications or make referrals. |
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HEALTH CLINIC Whiting Hall, Room 111 517.990.1374 www.jccmi.edu/health-clinic |
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HOURS - Winter 2019 Monday: 8:30 a.m. - 4:30 p.m. Tuesday: 8:30 a.m. - 4:30 p.m. Wednesday: 8:30 a.m. - 4:30 p.m. Thursday: 8:30 a.m. - 4:30 p.m. |
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Weight loss choices are overwhelming. Low carb, high protein or liquid? Where to start? What diet is right for you? Unfortunately, many of these diets involve eliminating foods that contain necessary nutrients and some even cut out entire food groups. These are fad diets. Fad diets usually promise rapid weight loss with a quick fix. They are usually promoted by a celebrity and come and go away as quickly as they hit the market. This newsletter is going to discuss different fad diets, the good and the bad, and what weight loss through proper nutrition should look like. |
• | Does the diet eliminate a food group? | • | Are there several personal testimonies that are used to prove effectiveness? | • | Does the diet recommend supplements or pills as part of the plan? | • | Is the diet written and advertised by a celebrity? | • | Does the diet provide a list of foods that can be eaten and others that must be eliminated? | • | Do the results sound too good to be true? | • | Does the diet promise quick results? | • | Is there any scientific evidence that the diet method is effective? | • | Has there been any research done through an outside company proving effectiveness? (Roy, 2011) | When assessing your own diet, did you answer yes to any of the previous questions? If you did, then more than likely you are following a fad diet plan. |
KetoAlso known as the ketogenic diet, involves cutting back on carbohydrates to 50 mg per day or less, to help the body achieve a state of ketosis, in which you burn fat for energy (Campos, 2018). Although, most people have just started hearing about the keto diet, it has actually been around for many years and has been used as a treatment measure for epilepsy (MacMillian, 2018). The keto diet is supposed to include lots of vegetables and lean sources of animal protein. However, some dieters use the keto diet as a means for strictly eating things like bacon and butter. Studies have shown that high fat diets can raise cholesterol and increase the risk of heart disease and diabetes. Long term, the keto diet should be avoided unless specified by a health care provider. AtkinsThe Atkins diet is like the keto diet in that it is based around low carbohydrate intake. The Atkins diet is broken down into 4 phases. The phases are detailed below. The Atkins Diet acknowledges that drastically cutting carbs in the early phase of the program can result in some side effects like dizziness, fatigue, headache and constipation. In addition, the Atkins diet used over an extended period of time can result in nutritional deficiencies and weight gain once you go off the plan (Mayo Clinic, 2018). |
The SlimFast DietThis diet has been a popular fad diet for decades. The SlimFast Diet consists of meal replacement shakes and food products that are designed to help promote weight loss. SlimFast is marketed as simple, convenient and an easy-to-follow diet regimen. But the reality is that the SlimFast Diet is hard to sustain long-term, it can be costly, and once you go back to a regular diet, people gain the weight back. VeganA vegan diet (or plant-based diet) is variation of vegetarianism. The vegan diet consists of eating fruits, vegetables, legumes, beans, nuts and zero animal products, unlike, the vegetarian diet where you can eat other things like eggs and dairy products. The vegan diet is becoming increasingly popular and when used correctly can be healthy and promote weight loss. However, just like with the other fad diet plans listed, people can be very unhealthy while following a vegan diet. For example, Oreos, potato chips and some processed foods are vegan friendly but ultimately unhealthy. |
Other popular fad diets include South Beach, HCG diet, Nutrisystem, Mediterranean diet, Zone diet, Paleo diet, Volumetrics diet, Raw Food diet, Macrobiotic diet, Dukan diet, Cabbage soup diet, Grapefruit diet, Jenny Craig, Intermittent fasting, Juicing, and the Lemonade diet. Bottom-line fad diets will always be popular, and new plans will continue to be created to address people’s desire to lose weight quickly. Many fad diets are unbalanced and don’t live up to their claims. Or they may help you lose weight but once you stop the stringent rules of the plan you can gain the weight back and then some. To achieve and maintain a weight loss goal, it is important to find a healthy way of eating that is balanced and that you can sustain over a lifetime. |
The basic principles of good diets are simple, they consist of the following: • | Eat less (less calories) | • | Move more (increased activity) | • | Eat a lot of fruits and vegetables | • | Avoid processed food (frozen food, packaged food) | • | Water as primary source of fluid intake | A balanced diet gives your body the nutrients it needs to function correctly. As previously stated, the key components to healthy diet include fruits and vegetables as the basis. The other components include whole grain and lean protein. The average adult person needs about 2000 calories per day to maintain their current weight (Krans, 2016). However, a person’s specific needed daily calorie intake can vary depending on age, gender and physical activity level. The source of the daily calories is just as important to weight loss as the daily calories consumed. Meaning you should limit your consumption of empty calories. Examples of empty calories include: cookies, energy drinks, fruit drinks, ice cream, pizza, pop or sports drinks, bacon or sausage, cheese, and doughnuts (Krans, 2016).
Eating large quantities of empty calories over time causes weight
gain and is associated with health conditions like diabetes and
heart disease.
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If the results of a diet simply sound too good to be true, then they probably are. Weight loss through a fad diet is usually not the answer. A healthy balanced diet, that is focused on lifestyle changes over a lifetime is what will get the weight off and keep it off. |
Campos, M. (2018). Ketogenic diet: is the ultimate low-carb diet good for you? Retrieved February 19, 2019 from https://www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089 Krans, B. (2016). Balanced diet, Healthline. Retrieved February 20, 2019, from https://www.healthline.com/health/balanced-diet MacMillian, A. (2018). 7 dangers of going keto. Retrieved February 19, 2019 from https://www.health.com/weight-loss/keto-diet-side-effects Mayo Clinic (2018). Atkins diet what’s behind the claim? Retrieved February 19, 2019 from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/atkins-diet/art-20048485 Roy, H. (2011). Fad diets defined, Pennington nutrition services. Retrieved February 19th 2019 from https://www.pbrc.edu/training-and-education/pdf/pns/PNS_Fad_Diets.pdf |
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