Exercise

by Tracy Dye

Created on: October 01, 2011   Last Updated: October 02, 2011

It is no coincidence that “diet” is a four-letter word. Those planning to partake in a diet should heed the caveats of feeling deprived, nutrient restrictions and yo-yo tendencies associated with certain weight-loss programs. Certain diet programs—particularly those touted by entertainment media and celebrities—not only leave individuals feeling deprived but pose serious health risks.

Diets known as “cleanses” have been peddled as a way to not only drop weight quickly, but as a detoxifying formula to bolster health and immunity. The Master Cleanse" is a diet that actress and singer Beyonce Knowles made headlines for using to lose 20 pounds for her role in the hit movie “Dreamgirls”. Such a rapid weight loss may seem unfathomable until reviewing the stipulations of such a diet. According to MSNBC, this particular cleanse is "...a starvation diet whose adherents swallow nothing but a concoction of lemon juice mixed with maple syrup, water and cayenne pepper, as well as salt water and a laxative tea for 10 days." The dangers of such restriction outweigh the benefits of shedding some love handles.

Most diets are not nearly as extreme as cleansing. However, all diet programs designed to shed weight quickly involve some sort of food group restriction. According to Dietitian Lisa Di Fazio, when food intake becomes restrictive, “The main nutrients that are lacking are potassium, iron, B-12, vitamins A & C." According to the American Dietetic Association, a healthy diet can be achieved by choosing a variety of foods in accordance with the five basic food groups of the food pyramid (grains, fruits, vegetables, meats and dairy).

Other risks involved in dieting involve the proliferation of body image issues resulting from a preoccupation with weight. According to the National Alliance on Mental Illness (NAMI), restrictive dieting and preoccupation with weight and body image are often precursors for eatings disorders like anorexia nervosa and bulimia nervosa. Echoing those sentiments, the National Eating Disorders Association (NEDA) notes that there are "…as many as 10 million females and 1 million males [in the United States]...fighting a life and death battle with an eating disorder such as anorexia or bulimia." Up to 20% of individuals with eating disorders are college students. Eating disorders are considered the most deadly of all psychological disorders and the secretive nature that most often accompanies eating disorders like anorexia and bulimia makes them all the more deadly.

If an individual desires weight loss at the request of a physician and not for cosmetic reasons, approaching nutrition through a lifestyle perspective—where one aims to consume food in ways outlined by the USDA’s guidelines—as opposed to going on a fad diet, they will be provided with results that are long-lasting and avoids the risks associated with yo-yo dieting.

Good nutrition cannot maintain health alone. A sedentary lifestyle increases health risks and can also lead to emotional ailments such as stress and lack of motivation (Insel and Roth 2010). By exercising regularly, individuals can decrease stress, improve immune system health and maintain an ideal body weight. One does not have to run a triathlon or qualify for Olympic gold to maintain health and weight. Reasonable amounts of exercise involve 30 minutes of moderate exercise each day (such as walking) and a total of 75 minutes of intense exercise.

Sources:

Back to Basics for Healthy Weight Loss. Eat Right. American Dietetic Association. n.d. (accessed May 17, 2011) Insel, Paul M, and Walton T Roth. Core Concepts in Health Eleventh Edition. New York: McGraw-Hill, 2010. Learn basic terms and information on a variety of eating disorder topics. National Eating Disorders Association NEDA. n.d. (accessed May 15, 2011) Mental Illnesses. NAMI National Alliance on Mental Illness. n.d. (accessed May 15, 2011)  Moores, Susan R.D. "Experts warn of detox diet dangers." Chew On This MSNBC.com. May 18, 2007. (accessed May 16, 2011)

Learn more about this author, Tracy Dye.
Click here to send this author comments or questions.