In fact, they can actually be counterproductive.
Losing weight healthily and maintaining it is a matter of making long-term adjustments to your lifestyle. Trendy diets, detoxes, ‘tricks’ to lose weight or removing entire food groups from your diet are not part of this. In fact, nutritionists warn that these weight loss methods can actually be counterproductive.
Cleanse or detox
A cleanse or detox is often promoted as the way to detox your body and lose some kilos. During a cleanse or detox, you limit yourself to drinking certain juices and teas. However, detoxifying your body with juices is not necessary at all, because your liver and kidneys already do this job. Dietitian Tanya Zuckerbrot shakes her head at the idea of a detox: “The weight you lose during a cleanse is temporary. As soon as you stop the cleanse, you will gain all the weight back. In addition, during a detox period you miss out on many important nutrients such as fiber and proteins.”
Avoid carbohydrates
A popular way to lose weight is to eat low-carb. However, that doesn’t mean carbs are the fattening culprits many people mistake them for. “Carbohydrates are an essential fuel for your body,” says Zuckerbrot. “You can eat carbohydrates without gaining weight if you choose products that are also rich in fiber,” says the dietician. Healthy, fiber-rich carbohydrates include whole grain products, vegetables and fruit. You can continue to eat these foods.
Gluten free diet
What was once only a necessary diet for people with celiac disease and gluten intolerance has quickly become a trendy way to lose some kilos. This works well for some people, but the diet is not entirely without dangers. “Eating gluten-free may help at first, but it changes your entire gastrointestinal system,” explains dietitian Shayna Komar. “If you want to eat gluten again later, you may have developed a gluton intolerance.” Gluten-free substitutes are also not necessarily a healthy choice. It often contains a lot of sugar and ‘filler’.
Fat-free food
Again, don’t eliminate an entire food group from your diet. Your body desperately needs healthy fats to function properly. In addition, the dreaded fats do not have to get in the way of your weight loss. Limit the intake of saturated fats, but continue to eat small amounts of unsaturated fats. For example, you can incorporate nuts, fish and olive oil into your meals without having to worry about the number on the scale.
Skip treats
Never treat yourself again: It requires a lot of discipline and it doesn’t necessarily make your life any more fun. Skipping all the treats and treats can actually hinder your diet in the long run. Dietitian Komar sees many people for whom completely cutting out tasty snacks has unpleasant consequences: “If you allow yourself to eat something tasty again, there is a greater chance that you will completely overindulge. It is better to enjoy something tasty every now and then and be very conscious about it. Chew slowly and enjoy the taste.”
Drink water before meals
The idea is that if you down a large glass of water before a meal, you will feel full sooner. But do we still listen carefully to our hunger signals? Many people are so used to eating more than necessary that even with a full stomach the desire to continue eating remains. “It only works if you are a very conscious eater,” explains nutritionist Erin Palinski-Wade. “You really have to recognize the hunger signals and stop as soon as you are full.” If you find it difficult to sense when you are really full, then a glass of water will not help. Drinking enough water is of course always important.
Post-workout meal
After an hour of sweating hard at the gym, you deserve a good recovery meal, right? It is indeed important to nourish your body well if you lead an active lifestyle. Yet eating after exercise can be a major pitfall for people trying to lose weight. Research shows that people who were told that they had taken a ‘brisk walk’ subsequently snacked on more chocolate than people who had walked the same route under the guise of a ‘pleasant walk.’ People therefore tend to reward themselves when they have exercised hard. Therefore, eat something up to 30 minutes before your workout to avoid having to satisfy a huge appetite afterwards.
Source: Tips and Facts | Image: Adobe Stock
