Start new fitness habits, but work to avoid fad diets
As the foundation of a healthy diet, eat four to six small balanced meals daily
Dear Colin: Ive struggled with obesity my whole life. Being a single 38-year-old dad with osteoarthritis of both knees and Type 2 diabetes, its hard to make time to exercise and eat right despite my doctor telling me I have to do it. A friend encouraged me to try a diet thats based on my blood type because shes seen good results from it the past couple of months. My doctor discourages it. What do you think?
Your interest in improving your health is admirable. Adopting sound eating habits is a great first step to fighting obesity, Type 2 diabetes and osteoarthritis as well.
Try to cultivate a relatively simple set of daily habits you can sustain for the rest of your life. In other words, dont count calories, weigh food or follow a fad diet. These are temporary actions that are too arduous to maintain long term.
The blood type diet youre referring to is a fad diet, so I dont recommend it and neither does Ruth Carey, a nationally recognized dietitian with 30 years of experience.
Eating healthy takes time and practice to find out what works for you. Having been a single mom, I know its hard to make time for yourself, but its a priceless gift for your kids, Carey said. Fad diets dont work long term and often restrict foods accepted as healthy, such as fruits, vegetables, whole grains or fat, for unscientific reasons. Sticking to healthy daily habits based on scientific principles is the key.
If it sounds too good or too weird to be true, it probably is. Heres a checklist to screen for fad diets and gimmicks:
Supporting research: Fad diets tend to rely on sketchy interpretations of metabolic processes or testimonials instead of rigorous clinical trials published in peer-reviewed journals.
Rapid results (lose 10 pounds in 10 days): To lose a pound of fat, you need a caloric deficit of 3,500 calories. Most men need 2,200 calories/day (women 1,200) to maintain basic processes, so losing more than two pounds of fat weekly (7,000-calorie deficit for men) is unlikely, even with exercise. Losing more than this is mostly water, which isnt a good idea.
Severe restriction: Fad diets classically restrict food groups (such as carbohydrates) and/or allow unlimited quantities of food (such as grapefruit). Eating from a very limited repertoire isnt sustainable long term for most people and can lead to nutritional deficiencies.
Magical food combinations: There is no evidence that a combination of food eaten at a specified time burns fat, or eating certain foods will cause immediate intestinal harm.
Under-emphasis of exercise: The research is clear: For long-term, sustainable health (not just avoiding obesity), exercise must be part of your lifestyle equation.
As the foundation of a healthy diet, eat four to six small (300-400 calories) balanced meals daily, each consisting of lean protein (such as chicken/turkey breast, fish, egg whites, low-fat cottage cheese) and good carbohydrates (fruits, vegetables, whole grains, beans) while keeping saturated fats and refined sugars low. Add a small handful of nuts and drink water to help curb appetite, burn fat and avoid dehydration.
Having Type 2 diabetes and osteoarthritis enhances the urgency of adopting a healthy lifestyle, because standard medical treatment for these conditions should include exercise, including strengthening and stretching, and dietary modification.
Colin Hoobler is a licensed physical therapist, hosts a live health segment on KGW Channel 8 and has written two books on exercise as treatment for disease and injury