By Emily Younker
Globe Staff Writer
JOPLIN, Mo. —
With so many diets on the market claiming to help you lose weight, choosing one that will work for you can often seem like a daunting challenge.
To help you narrow the field, two local dietitians share their thoughts on a few different diets -- some unheard of, some tried and true.
Paleo diet
One diet introduced within the past few years is the Paleolithic diet, in which adherents eat like cavemen. Acceptable foods include meat, fish, fruits, vegetables and berries; unacceptable to this diet are foods that resulted from agriculture or animal husbandry, such as grains, dairy, beans, potatoes and processed foods.
The diet has its positives and negatives, said Theresa Dohm, a registered dietitian with Freeman Health System.
“(It’s) a plant-based diet focusing on whole, natural foods instead of our processed foods, definitely a lot of fiber and good sources of lean meats and a good variety,” she said. “The downside is there are a few things missing that we know are good for us, like whole grains and beans and legumes. I think it would be overall a good concept, but, again, the things it omits -- there are some good things we eat now.”
Lindsey Smith, a registered dietitian with St. John’s Regional Medical Center, said the Paleo diet limits salt and encourages fruits and vegetables, which are high points. But she said she doesn’t think the diet is clear about how much of each food one should eat.
“I’m afraid somebody’s going to look at it and say, ‘OK, I don’t really need the fruits and vegetables, but I can eat as much meat as I want,’” she said.
Cleanses
Cleanse diets, in which dieters eat or drink only a few specific foods or liquids for up to several weeks, are another option, often reportedly used by those in Hollywood. One such diet, a lemonade cleanse, was reportedly used by pop star Beyonce when she wanted to slim down for her role in 2006’s “Dreamgirls.”
But cleanses, both dietitians say, should be avoided. Smith said cleanses are thought to detoxify the body -- something the liver already does.
“It’s extremely low calories, and it’s really just the water and muscle (weight) that you’re going to be losing,” she said, adding that dieters completing a cleanse are likely to be so hungry that they’ll gain back the lost weight by overeating.
Dohm said cleanses are “a bad idea” overall.
“They eliminate so much (from one’s diet), and they only do it for a couple of weeks to lose weight, but it’s not practical,” she said.
Low carbs and fats
More practical approaches include diets low in carbohydrates and diets low in fats.
“Overall, the lower fat, lower carbs (diets) can be a good source of weight loss because many Americans are eating way too high amounts of carbs and fats,” Dohm said, noting that studies have shown both diets to produce long-term weight loss.
But even these diets can carry risks, both dietitians say. Smith warns of getting too extreme with either diet by cutting carbs or fats out completely.
“Carbs are good for energy, so if we end up limiting them too much, we could end up being too sluggish,” she said. “If you completely cut out fat from your diet -- our body really, truly does need some fat. We run off of it.”
Dohm said carbohydrates in particular are necessary for the body to function properly.
“The brain and central nervous system need carbs to function,” she said. “(When one restricts carbs to an extreme), basically our body starts finding energy from other sources instead of from carbs, and that can be dangerous.”
Weight-loss tips
With so many diets to choose from, how does someone figure out what is right for him or her?
“You really want to take a look and see if you can do this diet for the rest of your life,” Smith said. “(If you can) it would probably be one of the better diets for you to do.”
And regardless of whether you follow a specific diet, there are a few easy tips to remember for healthy living and weight loss. Cut back on portion sizes, Smith said, and limit your intake of sugary drinks, such as soda and juices. Setting small, manageable goals can also help, she said.
“Each week, try to think of something new so you have something to work on,” she said. “Try to change maybe your morning snack from chips to an apple, and try to do that for a week.”
Dohm, too, said people should generally avoid fad diets and look for something more long term.
“The best overall diet for somebody who’s looking for weight loss is more of a plant-based diet, eliminating lean meats a few times a week, getting a lot of fiber, staying away from processed foods with added sugar,” she said.
Role of exercise
Both dietitians say physical exercise is another critical component to weight loss, recommending at least 30 minutes of exercise on most days of the week.
