Eating Healthy / Question
Published: November 6, 2009
Dear TeenHealthFX,
Are low carb diets unhealthy? My dad is on the Atkins diet and has been for years. He complains all of the time that he doesn't lose weight, and I recommended that he switch diets. I am doing Weight Watchers and I think it sounds a lot healthier (I am also losing weight). My dad swears that the Atkins diet is healthy and that carbs are not needed, but I took a nutrition class and we talked about how if you don't get carbs, you don't get glucose, which can then result in hypoglycemia. He complains that he is tired all of the time and I think the hypoglycemia might be a factor. What do you think?
Signed: Are Low Carb Diets Unhealthy?
Dear Are Low Carb Diets Unhealthy?,
Losing weight and maintaining a healthy weight should never be about eliminating entire food groups. The key is to eat certain food groups in moderation, and to steer towards specific choices in each of the food groups. With carbohydrates, all carbs do not have to eliminated to lose and maintain a healthy weight. However, it is important to eat carbs in moderation and to choose complex carbohydrates such as whole grain breads, brown rice, and whole wheat pasta. It is also important to make sure the diet is balanced – that there are sufficient fruits, vegetables, lean meats being included – even a certain amount of healthy fats.
There other consideration in terms of maintaining a healthy weight:
· How much we are eating over the course of a day. Being on Weight Watchers is probably helping you learn to be aware of how much food you are consuming in one day.
· How much food we consume in one sitting. In addition to watching your overall daily diet, many studies have shown that small portions of food throughout the day rather than a few huge meals seem to work better for those trying to maintain a healthy weight
· Sit while you eat and slowly eat your meals – enjoy them rather than rushing through them.
· Don’t eat in front of the television. People are much more likely to take bigger portions and not be aware of whether or not their bodies are actually hungry when eating while watching television.
· Consider how many calories are in certain foods you eat. It’s amazing how many calories and grams of sugar and fat can be in various snacks and drinks. When we pick here and there at unhealthy drinks and snacks throughout the day, we can easily lose track of the excess amount of calories, sugar, and fat we are taking in.
· Not completely depriving ourselves. While you don’t want to overdo it with snacks and sweets, small treats here and there are fine. Many people who severely restrict their diets often find they are at risk for binge eating when they have finally run out of self control and are feeling so deprived.
· The “eat well during the week and let loose on the weekend” idea tends not to work well. Rather than depriving all week and going crazy with foods on weekends, try to incorporate a few small treats here and there throughout the week and keep food choices and portions more in control on the weekends.
In addition, to eating a healthy diet, people who want to lose weight and maintain a healthy weight are more likely to do so when they have a sufficient amount of physical activity in their day-to-day lives. It can be very helpful to do some form of exercise that raises the heart rate, such as swimming, running, fast walking, or biking. But it also important to make sure that there is not too much “couch potato” time. Some studies have shown that everyday activity level is an even greater predictor of those who are overweight or at a healthy weight than cardiovascular exercise aimed at raising the heart rate. For example, the people who sit at a tv, computer, or desk for hours and hours a day are more likely to be overweight then the people running errands, gardening, or whatever else that keeps them on their feet and moving around.
If your father, or anyone else for that matter, is not losing weight on the current weight loss program they are on, then it is important to meet with a doctor and/or nutritionist to determine what changes need to be made that will facilitate healthy weight loss. FX does not know enough about your father’s exercise and eating habits to more clearly determine why he is not losing more weight – but his doctor would be able to provide more insight.
As for your father’s fatigue, there are many reasons people can feel tired:
· A diet that is not rich enough in essential vitamins and nutrients
· Lack of sufficient exercise and physical activity
· Poor sleeping habits
· Side effect of various medications
· Result of mental health issues, such as depression or stress
· Underlying medical issues.
Again, it would be impossible for FX to know what is contributing to your father’s fatigue. However, if you are concerned about it, then FX suggests that you encourage him to schedule a visit with his doctor so he can discuss this as well.
Signed: TeenHealthFX
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