There are so many weight loss products on the market. Each year the weight loss industry makes billions of dollars yet the average American waistline continues to grow.
Many resort to drastic weight loss solutions that in the end cause them to gain more weight. If you are looking to lose weight, here are some diets to avoid at all costs.
1. Mono Food Diets
Losing weight fast is appealing to anyone (myself included). As humans, we are drawn to instant gratification.
Instant gratification with weight loss should be avoided at all cost. Short-term weight loss almost always results in lost weight gained back plus a few pounds.
One of the most dangerous weight loss tips out right now is the one food diet or mono diet.
Practicing a mono diet means you eat one food for a short or extended period of time.
Popular mono diet foods include:
I remember listening to a podcast a while back that featured a man that only ate potatoes. While potatoes have lots of vitamins and minerals, eating them exclusively will cause detriment to your health in the long run.
Focus on eating a diet filled with a variety of whole minimally processed foods. This allows you to have long-term weight loss.
2. Meal Replacement Shakes
Dr. Axe in his article,The Ingredients in America’s Most Popular Meal Replacement Shake Are Truly Horrifying speaks of how the food industry is tricking the consumer into thinking they are buying a weight loss product.
Top meal replacement drinks like Ensure Plus is filled with sugar and synthetic vitamins and minerals.
Dr. Axe warns that drinks like Ensure Plus cause weight gain because of:
- Thickeners and preservatives like maltodextrin have a very high glycemic index that causes blood sugar spikes.
- Little protein and fiber. A balanced diet with proper protein and fiber makes you feel satisfied and improves gut health.
- Too much sugar. Sugar is the number one cause of weight gain and junk food addiction. A reduction of added sugars in your diet promotes weight loss.
Steer clear of meal replacement shakes. You will most likely notice weight gain and feel worse over time.
3. The “Master Cleanse”
Have you ever heard of the Master Cleanse? This diet has been around since 1976 popularized by the book The Master Cleanser.
Recently, one of my co-workers went on this diet. I noticed that she lost lots of weight but she does not look vibrant and happy.
The reason is that diets like the master cleanse cause you to lose water weight and void you of macro and micronutrients. Once you start eating solid food again your body will gain lost weight back.
My co-worker will struggle with a constant yo-yo in weight until she learns to eat a balanced whole foods diet with a solid exercise routine.
4. Severe Caloric Restriction
Like the master cleanse diet severe caloric restriction will cause lost weight to come roaring back once you stop eating in a deficit.
Resorting to depriving yourself of food is one of the fastest ways to develop a disordered eating pattern.
A binge/purge cycle will start if you allow/restrict calories frequently. If you want to have a reduction in calories consider adopting a fasting protocol.
Fasting trains your body to stay in its fat burning state longer each day. Over time you will see a reduction in weight.
The Ultimate Beginners Guide to Intermittent Fasting talks more about the benefits of fasting and how to start.
5. The 6 Meals a Day Diet
For decades the fitness community has pushed the idea that consuming six meals a day is the only way to lose fat and gain muscle.
John Romaniello who is a huge advocate of fasting in his article, The 4 Most Popular Intermittent Fasting Protocols says, “ Caloric manipulation aside, fasting works incredibly well because of the effect that fasting has on your overall hormonal environment.”
Skipping breakfast will give you the best opportunity to lower insulin levels and allow a higher production of the Human Growth Hormone.
HGH paramount for developing lean muscle mass.
John also makes the great point that the fewer times you eat per day the less your insulin will be spiked.
He says, “ The elevated HGH in combination with low insulin is a deadly one-two punch to your body fat.”
Consuming many six meals per day inhibits this process. Fasting may seem extreme to you so consider eating a diet filled with whole minimally processed foods.
Eating a whole foods diet with a balanced exercise routine allows you to experience weight loss and maintenance.
No dangerous diet tips are needed.
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