Going to Extremes

The Dangers of Diets and the Real Key to Long-Term Weight Loss

By Jill Weisenberger, M.S., R.D., C.D.E.

With the debate about carbs versus fat in the fight against obesity, nutrition and cancer experts worry that dieters are ignoring good nutrition. Experts tell us that a weight loss diet and a healthful diet should be one and the same.

Spurred on by a slew of diet books, Americans are increasingly going to extremes in their approach to either carbohydrates or fats. Those in the anti-carb camp shun such nutritious foods as cereals, fruits, sweet potatoes, beans and milk. The anti-fat dieters avoid nuts, salmon, avocado, peanut butter and salad oils. Nutrition experts worry that both groups are missing vital nutrients.

According to a report in Obesity Research, dieters shunning carbohydrates tend to have diets quite low in fiber and vitamins E, A, B6, thiamin and folate, as well as the minerals calcium, magnesium, iron and potassium.

Dieters with extremely low-fat diets may consume ample fruits, vegetables and whole grains, but tend to have low intakes of vitamins E and B12 and the mineral zinc.

Variety is key to both good health and weight control. Instead of avoiding fats altogether, experts tell us to enjoy the taste and variety of healthful fats.

The American Heart Association encourages Americans to include fats from vegetables, fish, legumes and nuts as part of a healthful diet. Some heart-healthy fats come from olive and canola oils, nuts, fatty fish and flaxseed.

When following a reduced-fat diet, the key is to limit added sugars as well. Regular sodas and jellybeans are fat free, but since they provide ample calories with little nutrition, they're often called empty calories.

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