It seems like you can’t flip on a TV or open a webpage without being bombarded with advertisements and celebrity endorsements for the latest and greatest weight loss programs. Whether your doctor has recommended you shed a few pounds, or you simply want to slim down by your own volition, these supposed miracle diets and regimens that boast fast results can seem tempting.
But before you commit to the next weight-loss craze, be sure to do your research. While some of these fads may yield fast results like lowering cholesterol and improving energy levels, others are not always the safest or healthiest—especially for seniors.
Here are a few dieting fads you should certainly avoid.
Extreme Calorie Restriction
Limiting your calories can be an effective way to boost your metabolism and jumpstart weight loss, especially when coupled with mild to moderate exercise. But eating too few calories can have an adverse effect, and can send your body into “starvation mode”—something that makes weight loss difficult and can permanently disrupt your metabolism.
The Institute of Medicine Dietary Reference recommends women over age 51 with a sedentary lifestyle consume no fewer than 1,600 calories per day, and sedentary men over age 51 consume no fewer than 2,000 calories per day. The minimum number of daily calories increases if you are regularly active.
Meal Skipping
In addition to calorie restrictions, some supposed weight-loss gurus suggest skipping breakfast or dinner will improve your metabolism. But skipping meals generally does nothing more than promote cravings and lead to binge eating. Our bodies need a regular supply of nutrients to maintain energy levels. Skipping meals can lead to fatigue, blood sugar irregularities and slow your immune system’s response to illnesses.
While younger people may be able to rebound from these side effects, older adults can experience exhaustion, dizziness, poor balance and an inability to fight off viruses.
Diets That Eliminate Major Food Groups
A balanced diet means obtaining the majority of your calories from whole grains, lean proteins, legumes, nuts and at least five servings of fruits and vegetables. Any diet that requires you to abstain from nutrient-dense foods may be harmful for older adults. Unless recommended by your doctor, you should never eliminate one of the major food groups.
For example, while low-carb diets are effective for some people, they can be dangerous for others. Your body converts carbohydrates into energy, so if you’re not consuming enough of them you could experience lethargy, headaches, brain fog and other not-so-fun side effects.
Although seeing drastic before and after photos of other adults can make fad diets appealing, falling for these claims can be bad for your health. Before you change your diet in any way, speak with your primary care physician or a dietitian. A professional can customize a lifestyle plan that helps you lose weight, increase energy, improve heart health and achieve other goals in the safest way possible.
Want to get in shape and feel great, but not sure where to start? Our free resource, The Vitality Guide: Health, Nutrition and Exercise for Seniors, will help you start down the right path!
