SPRINGER: Try to set realistic diet goals

If you are looking for a diet plan, bookstores and the Internet can provide hundreds of varieties of eating programs. Although eating less and exercising more will lead to weight loss, many people do not trust themselves to make proper choices and look to written diets for help.

Most people fail when it comes to dieting because they set unrealistic goals, restrict their calories too severely or simply get bored with the program they are following. By modifying your diet, you can avoid some of these pitfalls and can create a plan that is more suitable for your lifestyle needs and food likes.

Diets that are very low in fat (less than 20 percent of calories from fat) are heart-healthy but may lack essential fatty acids, according to Fitness Magazine. The Pritikin Program and Dean Ornish's book, "Eat More, Weigh Less" are extreme diets that are best suited for those at risk for heart disease or those that have already had heart problems. Diets that are very low in fat are also very tough to stick with as they virtually eliminate all fun foods.

Instead of eliminating fat altogether, make wiser choices of good fats like the type found in fish, soybeans, canola oil and avocados.

Ultra-low calorie diets (1,200 calories or less) are not as trendy as they used to be. Some doctors do prescribe these type of diets for those who are morbidly obese and the patient is monitored closely. By restricting your calories too severely, you slow your metabolism down and force your body into a starvation mode. You will lose weight, but your body quickly adapts to this calorie restriction by using less energy and burning fewer calories.

Many low calorie regimens lack sufficient iron, fiber and fat. For some people, these deficiencies can mean nausea, abdominal pain, constipation and fatigue.

When counting calories, the best method for weight loss is to cycle your food intake. For example, reduce your food during week one by 300 calories from your normal intake. The next week, drop to 400. In week three, only reduce your calories by 200 from your normal eating. By keeping your body guessing, you will not trip up your metabolism.

Vary your calories week to week and take into consideration your activity level.

When it comes to dieting, we cannot forget the low-carb craze. Going low-carb often means drastically restricting or even cutting out entire food groups such as healthful grains or dairy. Eating too few carbs might lead to minor inconveniences like constipation and fatigue.

Over time, extremely high-protein diets might put you at risk for osteoporosis, high blood pressure and kidney stones.

Besides the physical complications involved in eating a low-carb diet there is also the binge factor. Many people who eliminate entire food groups from their diet end up bingeing on those forbidden foods. Instead of totally cutting out one particular food, try to eat smaller portions, thus taking away the temptation to cheat.

When choosing an eating plan that is best for you, take into consideration your previous diet attempts. Where did you go wrong in the past? Was your eating plan too strict, too complicated, or too boring? By learning from past mistakes, you can develop a diet that is appropriate for you.

Remember that a registered dietitian is still the best way to find an eating plan that is best suited for your health and weight loss needs.

Kim Springer and her husband, Mike, are certified personal trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.


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