The Dangers of Fad Diets by Janet Foster
Tis the season for wrestlers to conquer achieving their goal weight. What to eat for this goal can be very confusing. There are a lot of “experts” making tons of money promoting ways to shred extra pounds. What has worked for some in the short term may not be appropriate for an Athlete, as there are special energy demands for training and competing, and an Athlete requires a long-term healthy plan for off and on season needs. Consuming adequate nutrients, thus maintaining good energy levels for an effective training is what Sport’s Dietitians recommend.
The problem with fad diets extend to many areas for an Athlete. They often eliminate a particular food group such as carbohydrates–as in the high-protein diet fads or gluten- free plan. This can lead to poor workout and competition performance. Severe restricting, such as low-calorie plans, can cause over consumption of food with the next meal or binging. Restricting calories causes problems with metabolism as our bodies have a natural way of protecting us and will slow down and conserve energy if it feels we are in starvation mode. It also limits the nutrients we need, resulting in vitamin and mineral deficiencies. Other factors such as poor concentration, muscle loss and endurance problems can occur from not achieving a well-balanced diet and adequate calories.
There are many ways to achieve your energy needs while getting to your goal weight. Increasing fiber in your plan can give you the energy you need while making you feel fuller, longer. These are foods such as vegetables and whole grains. Incorporating lean protein with healthy carbohydrates can result in good energy with a longer duration. It avoids the spike in our energy, followed by the crash, which simple sugars and poor-quality carbohydrates cause. Avoid junk and snack type foods such as chips and fast food. These are high calorie and fat items that contribute very little nutrients to your plan.
Fad diets are just that, a fad; they don’t promote long-term success. Eating for performance doesn’t involve a short-term plan, it’s a lifestyle health plan that promotes success. Incorporating all the essential macronutrients such as healthy carbohydrates, lean protein and good fats, while reducing sugar and excessive snacking, not only results in achieving a desirable weight, but can optimize performance levels.
–Janet Foster, RD, LD