9 red flags to beware of before starting a new diet and how to lose weight healthily, according to dieticians

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The British Dietetic Association has published a list of nine diets to be wary of if you want to improve your diet and health in 2023 and beyond.

The Association of Registered Dietitians encourages people to say “no thanks” to fad diets that are often promoted around New Year’s Eve because many of them are unsustainable and lead to yo-yo dieting, muscle loss, nutrient deficiencies and metabolic adjustment, which can lead to further weight gain in the future.

“For many people, the New Year is a great time to set goals and resolutions, including improving health. However, New Year’s resolutions aimed primarily at weight loss can often lead to yo-yo dieting or weight fluctuations, which can be detrimental to health,” dietitian and BDA spokesperson Marcela Fiuza said in a press release.

“New Year’s resolutions can also be a trigger for people with eating disorders and lead to eating disorders,” she said.

Lose weight healthily and sustainably

If you want to lose weight healthily and sustainably, nutrition experts recommend including a balance of protein, carbohydrates, and fat in your diet, not restricting yourself too much by enjoying all foods in moderation, and maintaining a calorie deficit – without reducing calorie consumption too much. To make sure you lose fat rather than muscle, do resistance training and make sure you eat enough protein.

To spot potentially harmful diets, look out for the following red flags, the BDA said:

1. A miracle cure for weight loss.

If a diet claims to offer a miracle cure that leads to weight loss without requiring any real lifestyle change, it is likely a fad and should be avoided, the BDA says.

2. rapid weight loss

If a diet promises drastic weight loss in a short time, it is probably not sustainable. The BDA advises avoiding any diet that causes you to lose more than two pounds of body fat per week.

3. the word “detoxification

Supposed detox diets like “juice diets” can lead to nutrient deficiencies and are unnecessary because our bodies naturally detoxify through the kidneys and liver, according to Insider’s Erin Brodwin.

4. Everyday ingredients are replaced with expensive supplements.

You don’t need “superfoods” or supplements to eat a healthy, balanced, and nutrient-dense diet. So be wary of any diet that asks you to replace regular foods with niche ingredients.

Supplements should complement a healthy diet, not replace it, dietitian Angie Asche, a nutrition expert at Centr, told Insider’s, Gabby Landsverk.

5. Eating only one type of food.

If a diet dictates eating only one type of food, whether fruit or meat, it should be avoided, the BDA said.

6. lack of scientific evidence

If someone promoting a diet can’t show any scientific research to back up their claims and philosophy, relying only on a few personal stories as “proof,” you should steer clear.

7. fat burning” foods

Some diets claim that certain foods like grapefruit or green tea extract burn fat, but this is not true, according to the BDA. The only way to lose fat is to eat in a calorie deficit, which means consuming less energy than your body burns during the day.

8. severe restriction of whole food groups.

If a diet prescribes the elimination of whole macronutrients such as carbohydrates or fat, or of certain foods such as bread or chocolate, it may not only be unbalanced from a nutritional perspective, but also too restrictive to follow. Research suggests that banning foods may increase cravings and make people less likely to stick to the diet.

9. advertising by influencers.

If an influencer is paid to promote a diet, you should be skeptical because they may be doing it just for the fee.

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