With the possible exception of some discussions surrounding the environment, issues surrounding weight loss form the prime breeding ground for “junk science”. The topics of nutrition, diet, exercise, and general health often attract unscrupulous individuals looking to make a quick buck by taking advantage of concerns that are often very real. Every month there is a new claim that is often coated with respectability through the use of quotes from the “latest study”. To make matters worse, new evidence often suggests conflicting facts. If scientists have difficulty discovering what the truth is, the average layman is definitely in for an uphill battle.
Obviously, not everyone is a scientist. Very few people have the time or the inclination to read through dozens of scientific studies in the hopes of narrowing down conflicting views just so that they can lose weight and lead a healthy lifestyle. What is a person to do? There's no perfect solution to this dilemma, but there are a few common sense guidelines that can go a long way toward avoiding frequent (and sometimes detrimental) mistakes.
The first rule is to greet any outsized claims with a skeptical eye and a cynical mind. Here, “outsized” refers to those that make rock-certain declarations of knowledge regarding the perfect and optimal nutrition. This is especially important when the claims contradict long-standing and obvious guidelines. Studies may differ on details, but all reputable ones agree that a balanced diet consisting of the basic essentials, carbohydrates, protein, etc is the healthiest and safest option. All agree that moderate, age-appropriate exercise is an important factor in overall health.
Also to be avoided is any product that makes promises concerning safe, easy, quick results. This is the holy grail for would-be dieters. A product that guarantees results with minimal effort and that also fits into our high-speed lifestyles sounds great. Throw in the statement that it's safe and we're sold: it sounds too good to be true. This is because it is! While it is possible to achieve any one of these three factors it is not possible to accomplish all three simultaneously. Any wise weight loss program will always consider safety first. If this is the primary condition of the program it will rarely be easy- technology has advanced, but not THAT much. Additionally, it is almost never quick. The only way to reduce excess body fat, lose weight, and get fit is by committing to a long-term lifestyle adjustment.
The other side of the coin to multiple miraculous promises is the product that relies on scare tactics. Treat with caution any program that touts claims of danger to push you into adopting the system. An example of this is claims of the detriments of consuming meat. While consuming excess animal fat can indeed increase health risks, the key here is excess. What is excess in terms of the consumption of animal fat is still under examination. Any claim that eating meat in moderation is harmful (obviously excluding meat that is contaminated) is based on junk science. Adopting a strictly vegetarian diet for ethical reasons or matters of taste is a wholly valid choice, but it is not one required by science.
Always avoid extremes when trying to choose a weight-loss product or program. There are diets that recommend eating nothing but fruit for three days and then other foods for the rest of the week. This is not a good idea. Clearly, such a regimen is unbalanced and will cause rollercoaster effects on the body. Not to mention fluctuating energy levels, fatigue, anxiety and irritability that result in only one day when such unbalanced eating patterns are followed.
Some diets suggest eating mainly protein and very few carbohydrates. This is also not a good idea because the body needs a variety of materials from which to extract and synthesize what it needs. It therefore benefits from a balance of protein (to produce amino acids), carbohydrates (to produce energy), and fiber as well as other essential elements. It requires these different foods in the correct proportions in order to correctly and effectively maintain health.
Although it would be lovely if such a product existed, anyone selling a miracle cure, effortless or instant results, and claiming to have a safe and reliable program is selling you air and playing on your desires. Do not waste your time or your money. Continue to value your health and do not buy.
