(1) Why Say No to Fad Diets? 看清新兴食尚的是与否 (1)

More people are getting aware of their weight, body size and health, there are many novel diets that are promoted as ‘healthier’. Many of them are advocated by popular celebrities, their fans will soon become the followers of such diet. Also, many bloggers would share some nutrition information online, however, they may not have certain nutrition qualifications to give or explain such nutrition knowledge.

更多的人会意识注意到自己的体重,身材和健康,而今有许多新的饮食法被宣传为一种“更健康”的食尚。 其中许多跟随者都是受到明星们的影响,他们的粉丝很快也就跟着明星们一起开始某种饮食。 此外,许多博主们会在网上分享一些营养信息。但是,他们可能并没有足够的资质来提供或解释所谓的正确的营养学问或建议,从而引起不小的误会。

SUMMARY OF CONTENTS 内容摘要:

  1. Clean eating 清身排毒法
  2. Diet pills 减肥药
  3. Teatoxes 茶排毒法
  4. The 6:1 diet 6:1清身餐

1. Clean eating 清身排毒法

Celebrities who follow it: Miranda Kerr, Jessica Alba, the Hemsley sisters, Madeline Shaw, etc

What is it? To avoid all processed foods and define ‘clean’ food as zero refined sugar, all foods in original and natural form. This diet is, in some ways, similar to ‘raw food diet’.

Author Katherine: I worry about people defining foods being ‘clean’ and ‘dirty’, as this can be misleading and result in certain physiological and psychological consequences. There is no such thing as what food is clean, what is dirty. All foods contain important nutrients we need. Clean eating may introduce ingredients like coconut oil, which has been highly promoted in other diets. However, it is still not strongly supported by scientific evidence that coconut oil has claimed health benefits as promoted by bloggers. A rule from this diet is the same as how dietitians have advocated, the idea of less processed foods is a practical piece of advice for everyone. Many ‘clean eating’ recipes involve no cooking, basically eating and drinking ingredients raw. This brings concerns of food safety, plants may bring dust, soil, and therefore, microbiological hazards. So the ‘clean eating’ diet is NOT for pregnant women, immune-compromised patients (HIV patients, cancer patients, renal patients), children, elderly, etc. If in doubt, consult your doctors, dietitians and pharmacists.

明星效应:米兰达·克尔,杰西卡·阿尔巴,亨斯利姐妹,马德琳·肖等

它是什么呢?避免所有加工食品,所谓的“洁净”食品被定义为零精制糖的摄入,并且所有食品都是以原始和天然的形式被食用。这种饮食法在某些程度上是类似于“生食饮食法”的。

作者Katherine:人们将食物定义为“洁净”和“污秽”是十分让人担忧的,因为这是十分具有误导性质的,还会导致某些生理和心理后果。没有任何食物的本质是可以被如此定义的,因为它们都含有我们需要的重要营养素。一些清身排毒法的食谱还时常引入椰子油等成分,这在其他饮食中得到了高度的推广。然而,如今仍然没有足够的证据能够证明那些博主们所推崇的椰子油的健康益处。这种饮食法有一个规则是与营养师所倡导的是相同的,就是少食用加工食物的理念,对每个人来说,都是一个诚心的建议。许多“清身饮食法”食谱是不需要任何烹饪,基本上是食用和饮用原材料,类似“生食法”。这就可能带来食品安全的隐患了。因为植物可能夹杂着灰尘,土壤,会有着微生物的危害。因此,“清身饮食法”不适用于孕妇,免疫缺陷患者(艾滋病患者,癌症患者,肾脏疾病患者),儿童,老年人等。如果有疑问,请咨询您的医生,营养师和药剂师。

2. Diet pills 减肥药

Celebrities who follow it: Kim Kardashian, Sam Faier, etc

What is it? Diet pills work in several ways, by interfering fat absorption, increasing your metabolism to prevent fat from being stored by your body, or suppressing your appetite so that you do not consume as much dietary fat.

Author Katherine: It is important to know that diet pills can bring harm to you. Please do not take them without direct orders from your healthcare professionals who you visit often and regularly. Diet pills may result in eating disorders, malnutrition, dehydration, GI discomfort, etc. If you do not have weight problems, you can simply follow a healthy lifestyle and dietary habit to manage your weight. If you do have weight concerns, visit a dietitian, your GP or a pharmacist, they would judge if you really need it and how you can take it. Diet pills sold online has gained quite some popularity now. Caution that they may not be certified by FDA, TGA or other authorities for its safety for consumption and the dosage may not be safe enough to consumers to achieve the advertised, desirable outcomes.

明星效应:Kim Kardashian,Sam Faier等

它是什么呢?减肥药可以以几种机制工作,比如通过 (1) 干扰脂肪的吸收,(2) 增加人体新陈代谢来减少脂肪被身体储存,或 (3) 抑制我们的食欲,使我们尽可能减少膳食脂肪的摄入量。

作者Katherine:重要的是我们要知道,减肥药会给我们带来伤害。如果不是专业人士根据你个人的情况给你提的建议,请不要随意购买和服用。随意服用减肥药可能会导致厌食症、营养不良、脱水、胃肠不适等。如果你没有体重过轻过重的问题,你只需遵循健康的生活方式和饮食习惯来控制你的体重。如果你有体重困扰,请咨询你的营养师,全科医生或药剂师,他们会决定你是否真的需要减肥药,以及如何服用。很多人会在网上购买各种各样的减肥药。要注意,它们可能没有被FDA,TGA或其他药监机构所认证,因为为了使消费者达到所宣传的理想减肥效果所带来的剂量和安全问题。

3. Teatoxes 茶排毒法

Celebrities who follow it: Nicki Minaj, Kylie Jenner, Britney Spears, etc

What is it? These are packaged tea leaves or bags that are promoted for their benefits in detoxing or cleansing your body, getting a better skin condition, losing weight, etc.

Author Katherine: Well, these products usually require you to drink a certain amount for the desirable benefits from the tea. With such a big volume of tea you drink every day, it helps with your hydration. Sufficient water intake helps with our bowel movement and therefore, some weight reduction from an enhanced bowel evacuation. However, these teas collectively contain high quantities of caffeine to enhance our metabolism and act as diuretics or laxatives. If you turn to the packaging, you often find ingredients like guarana, coffee, green tea extract, etc. Caffeine can serve as a diuretic, the more you urinate, the more weight you find yourself lost. Such lost weight is basically the volume of water you lost through your urine. What comes next? You are getting dehydrated with imbalanced electrolytes, if you keep drinking caffeine-containing drinks, like these teas. Of course, drinking large amounts of fluid, could fill up your stomach and suppress your appetite. You may favour some further weight loss from the amounts of foods you eat less, because you are drinking more tea. If you are so keen about detoxing, you need to know that, as a healthy individual, your body is fully capable of ‘detoxing’ itself.

明星效应:Nicki Minaj,Kylie Jenner,Britney Spears等

它是什么呢?这是被大量宣传为可以排毒、洁净身体、改善皮肤状况、减肥等的茶叶或者茶包。

作者Katherine:嗯,这些产品通常需要你喝到一定量的茶才能达到所宣传的好处。如果你每天喝如此大量的液体茶,是能帮助你每天达到你所需的饮水量(1.5至2升左右)。充足的饮水量有助于我们的肠道蠕动,因此,有利于排便从而减轻重量。然而,这些茶通常含有大量的咖啡因,来增强我们的新陈代谢,同时也有利尿剂或泻药的相同作用。如果你看包装上的成分,通常都能找到如瓜拉纳、咖啡、绿茶提取物等。咖啡因可以作为利尿剂,你越排尿,越发现自己轻了许多。这种减重基本上就是减掉了水分。接下来会怎么样呢?如果你继续喝含咖啡因的饮料,譬如这些茶,会导致脱水与电解质的不平衡。当然,喝大量的液体,可以填满你的胃,抑制你的胃口。你还可能因此减少了你吃自己最爱的食物的量,从而进一步减重。如果你希望达到排毒的作用,有一点你必须了解,作为一个健康的人,你的身体完全有能力自我“排毒”。

4. The 6:1 diet 6:1清身餐

Celebrities who follow it: Chris Martin, etc

What is it? The ratio of 6 versus 1 represents eating normally for 6 days per week, for the last day of the week, some followers do not eat anything for the whole 24 hours.

Author Katherine: Theoretically, this diet should help with your planned weight loss. It works only if you continue your normal dietary habits for 6 days and fast for 1 day, without being ‘hangry (hungry+angry)’ about starvation and eat more than usual in those 6 days. When things happen as planned, that one fasting day would result in a total of about 1200-2000 kCal (5000-8000 kJ) lower energy/calorie intake, if counted as the whole week’s calorie intakes. When it comes to fasting, it is concerned that some health concerns like malnutrition, fatigue and more may be experienced. Only if you carefully organise your meal plans for the 6 eating days, you shall be at lower risk of being deficient in any nutrients. Also, on the fasting day, make sure you drink enough water, to keep your cells hydrated. Regarding the fluid, you can consider water with lemon slices or water with mineral salt, for electrolyte balance. Warm caution, please follow this diet only if you have talked to a dietitian, because all instructions shall be tailored to every individual’ health conditions.

明星效应:克里斯·马丁等

它是什么呢? 6对1清身餐是通过每周照常进食6天,之后在第7天的整整24小时内完全不进食。

作者Katherine:理论上,这种饮食应该有助于你计划减肥,前提是你能在6天内继续你的正常饮食习惯并且禁食1天,因为有些人会因为那一天的饥饿,导致那6天吃的更多,所谓的“补偿心理”。如果你能控制好自己的食欲的话,以整周的卡路里摄入量来计算的话,那么一个禁食日能够减少约1200-2000千卡(5000-8000千焦)的能量摄入。说到禁食,会有一些健康隐患,比如营养不良、全身疲倦无力之类的。只有当你仔细地安排那6个饮食日的平衡膳食计划,才能降低缺乏任何营养素的风险。此外,在禁食的那一天,你要确保自己喝足够的水,以保证你的细胞健康。关于液体水的饮用,你可以选择无糖的柠檬水或是在矿泉水中加入矿物盐,以保证电解质的平衡。温馨提醒,在尝试这种饮食法之前,请咨询你的营养师,因为营养师能够根据每个人本身的健康情况和饮食习惯,为你量身打造适合你的减重餐。

THINGS TO CLARIFY 必须澄清这些 :

Fad diets are sometimes based on some healthy ideas, you may consider some. If you are well aware of how to planning your balanced meals and perfectly healthy.

Gluten free diet is not a fad diet, it is originally a therapeutic diet for patients who is allergic to or cannot tolerate gluten. There are healthy individuals who follow the gluten-free diet for weight management. This is because that the food group (Grains), that provide the majority of gluten, contain a significant amount of energy. Cutting it out in one’s diet can reduce pretty some amount of calories and therefore, it helps with weight management. However, we need grains/carbohydrates as our energy fuel. Also, grains are good sources of B vitamins which are essential for our health maintenance.

新兴食尚通常是基于一些健康的理念所创立的,你可以取其精华而不要盲目跟风,如果你能很自信地规划你的膳食平衡和健康。

无麸质饮食并不是一种新型食尚,而是针对过敏或不耐受麸质的患者的治疗性饮食。 也有很多健康的人群遵循无麸质饮食来管理自己的体重。 这是因为,大部分含有麸质的食物分类(谷物)是高能量的食物。 在一个人的饮食中,减少谷类能降低大量卡路里的摄取,因此,的确有短期效应能降低体重。 然而,我们需要谷物中的碳水化合物,作为我们的细胞和大脑的能量来源。 此外,谷物是很好的维生素B群的来源,这对我们的健康维护是至关重要的。

Photos from:

https://healtheducationanswers.wordpress.com/2016/08/16/do-fad-diets-really-work/

http://www.bodyrock.tv/workouts/

http://www.livestrong.com/article/684-facts-diet-pill-addiction/

http://authenticsimplicity.net/2013/07/vegan-by-day-omnivore-by-night-mark-bittmans-vb6/

 

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