Crash diets are dangerous. Any product that claims to suck away all of your insecurities in one week is not designed in your best interest. Our bodies are not made to make rapid changes; that is why people often gain all of the weight back immediately after their diets "end". I would like to split the usage of crash diets into two categories: People who could use a health change and are attempting an easy way out, and young people who just need to stop making bad choices.
CBS news noted that 45 million Americans are actively on a diet -- which happens to be a loosely defined term. Of those people, the Center of Disease Control said that 60 percent are obese. How? Live Strong says that nearly 65 percent of dieters return to their pre-dieting weight within three years. How can all of these Americans be obese while dieting frequently? Either they are dieting wrong, or the weight loss gods really don't like them!
People who could use a health change and are attempting an easy way out:
We understand what's going on. You work all day, you have kids, and you have a life. Health definitely gets put on the back-burner when other important things are happening in your life, especially when you don't have the means of being healthier (no gym membership, healthy food is more expensive, etc.). I'll give an example on two scenarios and you can pick which on you think is appropriate.
John is 5'7" and 300 pounds (which is an obese body mass index). He works 9 A.M. - 5 P.M. at a high demanding job, he has two kids in high school who both play sports, and his wife is equally as busy. He sees an add on T.V. for this "new drug" that can "attack all cravings" and make every bad feeling you've ever had in your life go away. He runs to the drug store between work and his kids basketball game and picks the "new drug" up. The drug requires the user to take 3 pills approximately 30 minutes before each meal, and that's all it takes to lose weight! So for 2 months, John is religiously taking pills before, during, and after work. He seems to have no appetite and when he does eat, it's whatever is convenient around him. After 2 months John weighs 250 pounds, he's losing hair, he can barely walk from his car into work, and he is falling asleep during his kids game. John cannot afford buying 3 bottles of pills a month anymore so he decides to go back to normal life. In a matter of weeks, John increases his weight by 75 pounds. He feels worse than before and feels like he has to go back to the pills in order to lose the weight again.
The next scenario:
John realizes it's time to make a lifestyle change due to his obesity. Him, his wife, and kids rummage through the house that night and throw out all foods with saturated fats, and sugary drinks. For breakfast he sits down with his kids and he makes some oatmeal and berries (oats are super cheap and berries are optional). He goes to work, and takes the stairs up to his desk. Instead of asking someone to grab his lunch from the fast food place he uses the kitchen in the office to warm up some grilled chicken from last night's dinner and cut up an avocado. He rushes to his kids game after work and stands to watch, and walks the high school halls during half time while his kid is in the locker room. That night, when his kid yelled McDonald's after the game to grab a burger, he got a coffee and held out until they got back home to eat an apple with peanut butter. He hits bed early to get his 8 hours. After one year of working at this, John is 200 pounds, he can play kickball at family parties, and he'll indulge in an unhealthy meal once a week. He has even gained enough energy to go for a jog in the morning before work to wake himself up.
The answer seems obvious but for those 60 percent of obese Americans "dieting" every year, there is a discrepancy. Crash diets are so much more appealing because they make you lose rapid weight in such a little amount of time. The second scenario is more appealing emotionally and physically in the long-run. Granted you might look thinner for the vacation you have planned in 3 weeks, but long-term is looking dangerous. If you are not giving your body adequate nutrition and also being active, what the heck do you think is going to happen? Weight doesn't vanish. You did it to your body, use the same amount of effort to undo it -- think of the kids, ladies and gents! Life gets hard, but not so hard that you should sacrifice your well-being to look skinny for a couple weeks.
I am going to recommend a few products that I feel are adequate for people at any stage and can add to any lifestyle change. As always, consult a physician before trying:
1. Whey Protein Meal Replacement (or for when you're craving something extra)
This can get a bit pricey, but in my opinion it is a great breakfast substitute. Protein is used to aid in the production of muscles, and without it your body can't heal or create adequate structures for your organs and cells. If you're going for a morning walk, protein is a fantastic breakfast as it heals the "micro-tears" you get from exercising. You get protein right to your muscles, and can be well and healthy for the remainder or the day. There are ample recipes for a yummy morning shake. Grab some chocolate whey and mix with bananas and peanut butter in a blender! Love it! For someone who is obese and generally eats over 5,000 calories a day, this might not be enough to help you to your next meal, so be cognizant of your body type and add necessary products to the shake to enhance it!
2. Probiotics
You have bacteria inside you, gross! Probiotics will enhance your immunity to viruses you may get from bacteria. I'm sure you're not thinking about it often, but your colon is very warm, dark, and wet. There are about 400-500 different species of bacteria residing in your colon. Of those bacteria, about 90 percent are "friendly" or probiotic! The same bacteria is in yogurt and sauerkraut which are generally two things people aren't getting enough of. By taking a probiotic, it aids with eliminating inflammation causing agents, and promotes great intestinal health. For females, there are special probiotics for yeast production. It's a win-win for everyone, healthy colons all around! Probiotics can be found in drinks and pill forms, so choose what's easier for you.
3. Green Tea
Aside from the fact that green tea boosts your metabolic rate or increases fat burning, Green Tea has antioxidants that generally improve your health! I'm sure you've seen "antioxidants" everywhere but don't know exactly how this is helpful to your body. The word antioxidant just means that the substance inhibits oxidation in your body. This can prevent you from getting sick, and make you feel ready for the day (usually due to the caffeine). Polyphenols in antioxidants have a disease fighting agent and are natural -- it's what gives the tea its green color and bitter flavor!
These three things are all options that can be removed without any long lasting negative effects, this is why they can be valuable to add into your daily diet.
Young people who just need to stop making bad choices:
This is where crash diets can become fatal. The glamour of diets in the media can be debilitating for young girls going through puberty or having a crisis in their life. I remember seeing that Khloe Kardashian was using "Garcinia Cambogia" in a magazine and thinking "wow, she looks fantastic... all she did was take that pill and she looks like a supermodel!", when behind the scenes she probably has a personal trainer and a dietician spoon feeding her safe and healthy techniques. We're going to play the "scenario" game again, and you can choose which one sounds more appealing:
Sarah is a freshman in college. She was very athletic in high school but stopped when she came to school. She met some friends that enjoy drinking and partying, so naturally she joins the crowd. Sarah gets drunk once or twice a week, maybe smokes marijuana, and her eating habits consist of pizza, calzones, and other high fat foods. Slowly she begins to gain weight, and her movement is depleting due to new Netflix series and high-stress classes. Sarah notices her clothes no longer fit how they used to, and she is increasingly tired throughout the day. While at a party over the weekend, she hears two girls in the bathroom at the bar talking about these new pills they've been taking, and how they lost "a ton" of weight. That week, her and her roommate go out and grab some of these "magic pills" and begin their journey. Every meal they take a pill and suddenly their urge to eat decreases. After keeping up for a month, Sarah is having trouble staying awake in her classes (still) and whenever she eats anything in large quantities, she gets sick. On Friday she goes out with her friends and becomes intoxicated after one beer, but continues and later passes out. With alcohol poisoning due to the lack of food in her stomach, and angry parents, Sarah gains the weight back she had lost from starving herself, and now she has to pay an underage drinking fine.
The next scenario:
Sarah is new to college and meets some friends that enjoy drinking and partying and takes this opportunity to go wild and drink her weight in beer 4 times a week. After drinking and eating heavily for a bit, she notices her clothes aren't fitting like they used to and decides to make a change. During the week, she walks to class instead of taking the bus. She starts to take the stairs up to her dorm room, and she goes to the gym once or twice a week. Instead of making poor food choices every day, she sticks to just pizza on the weekends as a treat. Although it's slow, she is making the change back to her athletic body she had but isn't sacrificing any of her social life in the process. She has more energy to run now, and feels comfortable talking about food and exercise choices because she is more knowledgeable -- she also feels like she has a one-up on her friends who don't partake in healthy norms.
Again, this is probably an obvious choice. For someone going through the situation, it is not. The most important aspect of these two situations is the enablers present and the emotional state of the individual. In the first scenario, the roommate of the individual was on board with buying diet pills, verifying to Sarah that "this is okay to do, because I am doing it with you". This can move into a psychological practice that now Sarah needs these pills to go on, and it becomes more difficult to fathom the idea of not taking them. It is completely understandable that not every college girl is into fitness, and that's okay! However, if Sarah is looking to make a body change in an unhealthy way, it is more practical to promote a healthy alternative option to that than putting her down for wanting to take diet pills and have her continue an unhealthy lifestyle. I think the bottom line here is as long as you're happy, then fine drink beer and eat pizza, but if you're willing to harm your body in order to look better, then it's time to change!
I am going to give three ways a college student can make a simple change to have a healthier experience. Consult a physician before using/doing:
1. Take a B-Complex
I promise it isn't too complex (insert laugh reel). My mom used to tell me to take a B-Complex in high school and I honestly did notcare about what it was-- but now I take it daily! B-Complex will give you some natural energy for the day, plus it's water soluble so anything your body does not want you just pee it out! There are eight B-Vitamins (B1, B2, B3, B5, B6, B7, B9, B12) and they all have a specific purpose. Let's run through this real quick:
B1 (Thiamine): Also known to be an "anti-stress" vitamin because your immune system is protected by it.
B2 (Riboflavin): This vitamin is an antioxidant that fights free radicals (particles that want to damage cells).
B3 (Niacin): All good cholesterol (HDLs) will be boosted! Hooray!
B5 (Pantothenic Acid): This promotes healthy skin and breaks down carbohydrates and fats for energy! This vitamin is found in all food groups.
B6 (Pyridoxine): Sleep patterns and mood are regulated with this vitamin.
B7 (Biotin): You will have healthy hair, skin, and nails!
B9 (Folate): Known to prevent memory loss, and especially important for pregnant women!
B12 (Cobalamin): Helping to produce red blood cells so iron can do it's job! Those who don't get enough red meat often supplement with B12.
So if you're still reading, admire how much a B-Complex can do for you and try it for yourself! A small reccomendation from my end is to get the pills instead of the gummies, they absorb better.
2. Get a personal trainer
My school, SUNY Oswego, offers a personal trainer to any student interested who has a gym membership. This trainers take a class to become certified, and they are friendly and down-to-earth people who just want to help the school be healthier. It takes a lot of motivation to work toward finally getting a personal trainer, but once you have one have the access to a lot of doors. You can learn new exercises, ask questions, and finally feel like you know what you're doing. There is a stigma against the gym, especially with females, that "they don't know what they're doing". Honestly, going in there and walking on the treadmill at an incline for 45 minutes just to get up and moving doesn't require a gender label. You know what's healthy for you... why deprive yourself of it? If money is the issue there is a perfectly good sidewalk outside of your building calling your name!
3. Have healthy study snacks
First semester freshman year was ugly. I would equate studying with burning calories and just eat and eat until I was out of snacks. Sophomore year was different! Not only was I focusing on studying more, but I was eating avocados, fruit, and healthy cheese snacks and combos! If you can't help but eat poorly because it makes you feel happy, at least make a minor change when you're the most stressed, to give you some quality energy. Here is a list of healthy "oh my god my exam is tomorrow and I have to read 12 chapters" snacks: https://cal.spoonuniversity.com/lifestyle/10-healt...
To wrap up, nutrition is important. Not everyone knows what's best for them, though! We shouldn't look at someone who is struggling with weight and think "that's preventable" because it isn't always. Not everyone has the drive to learn about nutrition when they have a million other aspects of their lives. If you're reading this article please be conscientious of what you are fueling your body with. Crash diets are for sure dangerous, and with the minor changes above, you can find yourself feeling better each day! I was never "fat" but I definitely gained a hefty freshman 15 pounds (*ahem* 25 pounds) -- and I did consider doing all sorts of caloric deprivation diets and different "lose it fast" techniques. Nothing worked because I was working at a desk 9-5 all week over the summer, and was exhausted by the time I got home and just ate what was convenient. I began a nutrition course and personal training course then next year and everything about my lifestyle screamed to change. With knowledge comes power. Before trying your next "diet" get yourself educated and realize what the heck is going on with your body before you go making rapid changes to it.
