FAQ Friday: What's the Best Diet?

There are several definitions of the word "diet".  Here are a select few (Source:  Merriam-Webster)

Noun:  Food and drink regularly provided and consumed

Verb:  To cause to take food

Verb:  To cause to eat and drink sparingly, or according to prescribed rules

I'm a fan of those first two definitions, however it's that last one with which most Americans associate.  Funny too, because that last one is the most recently added.  With the new year about to begin, I'm sure there are many people out there who will resolve to lose weight.  It was once reported by the Boston Medical Center that about 45 million Americans diet each year.  In addition, TIME.com reported that the resolution to "Eat healthier and diet" is a top ten commonly broken new year's resolution.  That's not hard to believe.  After all, most Americans focus way too much on the number on the scale.  When they don't see what they want, they give up.

Source: iStockPhoto

That's not to mention the fact that most Americans set unrealistic goals, and follow diet plans that are way too restrictive.  The best "diet", in my opinion, is one that involves intuitive eating.  The Chicago Tribune posted a wonderful article about intuitive eating, titled  "EatingWell: The No-Diet Diet" (This is the "Diet" I am on.  It's basically all about channeling your inner child.  Remember when you were little and you only ate when you were hungry, and you didn't eat when you weren't?!  As we age we tend to lose that ability.  But, you can get it back!)

Source: iStock Photo

I also think it's important to remember that you really can't lose (and especially maintain) weight without also incorporating exercise.  I've counseled countless people on the importance of eating healthy, and many of them start to realize just how important exercise is as they get closer to their goal weight.  You can certainly lose weight by eating a balanced diet, but to keep it off for good (and to keep your body healthy) exercise is key.



Here are some more resources for you to read as you try to decide the path to take on your journey to weight loss and/or weight management; 

Academy of Nutrition and Dietetics; Consumer Diet and Lifestyle Book Reviews

Academy of Nutrition and Dietetics; Should We Eat Like Our Caveman Ancestors? 

(This is an unbiased review of the Paleo diet.  Personally, I'm not completely against this concept, but I do believe it's somewhat unrealistic to follow 100%, for a long time.  The truth is, I follow a somewhat modified Paleo diet/lifestyle myself, without even trying!  Read more about my "Paleo-like Diet" here). 

US News Health: Diet Reviews

(This is an unbiased review of 25 of the most popular diets, reviewed by 22 diet and nutrition experts.  Check it and out see how your favorite diet ranks!  Also, use this site to determine which plan might be best for you as you embark on your weight loss/maintenance journey)

Source: iStockPhoto
What's the best "diet snack"?  In my opinion it's stove top popcorn with a bit of oil and a dash of salt or nutritional yeast!

Stay tuned for my next two FAQ posts; "What are your thoughts on the Wheat Belly book?" and "What's the best weight loss/management app?"  Meanwhile, feel free to leave a question for me below.

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Make It Your Resolution: Stop Being Fooled By Labels and Other Hype

Working at a supermarket allows me to get a feel for what types of labels can really fool a customer. One of the most common mistakes I see is depicted in the photo above (this was a gift from my friend Cathy. It opens up to a pad of paper. I love it!) Here are some more tips for you, based on what I've seen at work.

"Agave Light" and "Light Olive Oil" does not have less calories or fat

The word "light" or "lite" used on labels for sugars and/or oils most often means means the product is light in color. Sometimes it could means light texture.

Multigrain, nine-grain, whatever.... isn't necessarily whole grain, and isn't necessarily the best choice

Look on the ingredient list for "whole grains", such as oats, whole wheat flour, quinoa, amaranth, etc. You want these to be close to the top of the list, which would mean they are more prevalent in the product. If they aren't listed towards the top, look for another product.

Rye bread is most often not 100% whole grain (or even 100% rye)

Many people mistakenly believe that rye bread is 100% whole grain bread. Check out the rye bread in your store's bread aisle and you will see that most rye breads have enriched wheat flour listed as the first ingredient. The rye flour is typically somewhere towards the bottom of the list. So there may be some whole grains in the bread, but it's certainly not 100% whole grain (or rye!). Don't be fooled.

"Hazelnut spread with a hint of cocoa and skim milk" isn't good for you

I won't list the name of the product, but I am willing to bet you know what I'm talking about. I can't believe how many people think this "chocolate hazelnut spread" is actually good for them. Check out the sugar on the ingredient list, it's almost one full day's worth in one tiny serving size!

Peanut butter "with no cholesterol" isn't any better than any other peanut butter

News flash! You will never find cholesterol in any peanut butter, or other nut butter for that matter. Why? Because cholesterol is only found in animal products. Don't be fooled into thinking that a peanut butter that says "no cholesterol" on the label is any better for you than others. And let's not forget, chips are cholesterol free too...are they beneficial to your health? Not necessarily.

Extra crunchy peanut butter isn't necessarily any better for you than smooth, and neither is "Natural" peanut butter

I don't know what it is about the extra "crunch" in peanut and almond butters that make people think it's better for them...perhaps it's the perception of more fiber? I don't know, but crunchy or smooth, both varieties have the same nutrition facts (if they are the same brand).

And "natural" peanut butter isn't necessarily any better for you than "unnatural" peanut butter. It could still have added sugars and fats such as palm oil (so can organic nut butters!). The best type of nut butter, in my opinion, is one that is simply the nut and perhaps a bit of salt.

Just because the label says "Dark Chocolate" doesn't necessarily mean it has the health benefits of real dark chocolate

"Dark chocolate", also called "plain chocolate" or "black chocolate", is produced by adding fat and sugar to cocoa. It is chocolate with zero or much less milk than milk chocolate. The U.S. has no official definition for dark chocolate but European rules specify a minimum of 35% cocoa solids.^[2] <---- Wikepedia definition

So in other words, companies can call anything dark chocolate. Many companies will just darken their chocolate and call it "dark". I like to look for a percentage of cocoa, specifically 65% or more. And don't worry if you've been fooled in the past, I was consuming "Dark Chocolate unsweetened cocoa powder" for quite a long time until I read this (below).

Greek yogurt isn't always better, and all brands certainly aren't the same!

I like to recommend Greek yogurt to my clients because it's higher in protein and lower in sugar. That is....most of the time.

I was once fooled in the grocery store when I bought the Greek yogurt pictured above. It was definitely lower in sugar (most regular yogurts have at least 12 grams of sugar) but the protein was lower than most regular yogurts! I was bummed. Also, the calcium was low (I look for at least 20% DV) and there was zero vitamin D. Boo.

All margarine is not bad, and butter isn't always superior

This is a question I get quite often, "which is better, butter or margarine?". In my opinion there is no right answer. Butter is made from cream, therefore it contains cholesterol and saturated fat. Margarine is made from oil, therefore it's cholesterol free, but it does contain saturated fat. Something else that some margarines contain are trans fats, but they do not all contain them (look on the ingredient list and make sure there are zero partially hydrogenated fats). I typically say use whichever one you like best! They both contain fat and calories, and should be used in moderation, so choose base on your taste preference. And of course there are plenty of butter and margarine products out there that are lower in fat and calories, but that just requires a bit of research.

QUESTION: What was the last label or product that fooled you?
What are you doing for New Year's Eve? We still don't know, but all that matters is that I have an awesome outfit!