4 reasons why diets fail

We are eating the wrong kinds of food, in the wrong quantities. This is making us not only fatter but also weaker - Photo: Shutterstock

Scientists studied the effects of 14 popular diets. They found that people generally maintained their weight loss after six months on their chosen diet. However, those effects stalled after 12 months.

Joel Bikman, a longtime nutrition executive, emphasized: "We are eating the wrong kinds of food, in the wrong quantities. This is making us not only fatter but also sicker."

Here are some reasons why most popular diets don't work.

The diet may be deficient in nutrients.

Many diets don't focus on calorie count, but rather on regional foods, or specific food groups. One of the most common problems is feeling hungry again shortly after eating. Perhaps not because you need to eat more, but because you need to eat more deliciously.

A study published in BioMed Central shows that many diets promote meals lacking essential nutrients. Similar to calorie restriction, this can lead to more serious health problems later on.

The researchers wrote: "This study reveals a significant prevalence of micronutrient deficiencies in common diets."

Properly balancing macronutrients, prioritizing protein and healthy fats, while limiting carbohydrates, has a very positive effect.

Each macronutrient plays a role in keeping your body feeling full and satisfied, preventing overeating, reducing cravings, and aiding weight loss.

Most diets are not sustainable.

Calorie restriction is perhaps the most common way people try to lose weight. They think it's a simple math problem: just eat fewer calories than your body burns. While it can certainly lead to weight loss, this method can be difficult to maintain and isn't necessarily good for your health.

The U.S. National Institute on Aging (NIA) found that people who restricted their calorie intake lost weight, but they also experienced negative side effects. These included loss of bone density, lean muscle mass, and aerobic capacity.

Some people also experience short-term episodes of anemia. "Much more needs to be learned about their effectiveness and safety, especially in older adults," the NIA said.

Poor protein selection

While some people criticize fats and carbohydrates, protein is often considered the "darling." However, many people still eat too little protein, or even the wrong kind. Look for proteins with high biological value, meaning they are absorbed and used efficiently by the body.

Because of their complete amino acid structure, animal protein sources generally have higher biological value than plant sources. According to research published in the Journal of Sports Science & Medicine , eggs and whey protein have the highest biological value.

Consuming the wrong type of fat.

For decades, fat was seen as the culprit behind weight gain and health problems. That's why the low-fat diet trend began to emerge. Today, with a wealth of scientific evidence pointing to the opposite, people realize that consuming healthy fats may be the best approach for health and weight management.

Vasanti Malik, a research scientist in the nutrition department at Harvard's TH Chan School of Public Health , said: "Fats help provide energy to the body, protect organs, support cell growth, and help the body absorb important nutrients."

When you focus too much on cutting out all the fat, you may actually be depriving your body of what it needs most.

Just remember that not all fats are created equal. According to Healthline, the healthy fats you need are typically found in dairy products, eggs, fatty fish, nuts, and plant-based sources like avocados.

Source: https://tuoitre.vn/4-ly-do-khien-cac-che-do-an-kieng-that-bai-20240418161839926.htm