Janet Lockau | Registered Dietitian , Humanacare

Achieving and maintaining a healthy body weight can be challenging , and as we get older it may be even trickier . Slower metabolism ( due to the natural aging process , muscle loss , and reduced activity ) and health conditions ( some making it harder to exercise ) can contribute to unwanted weight gain . Enter fad diets , the solution to your dietary woes , with big promises of dramatic weight loss in no time and with little effort !

How can we tell if the nutrition information is helpful , healthy , and nutritious or a harmful , potentially dangerous sham that could negatively affect overall health ?

The Red Flags

• Fast weight loss , guaranteed ! The truth ? It is unhealthy to expect more than a two-pound weight loss per week . Very restricted calorie diets put your body into “ starvation mode ,” lowering your metabolism even further .

• Quick and easy results , no exercise required ! The truth ? Too good to be true .

• Limited food choices , sometimes eliminating entire food groups . The truth ? You could be missing out on essential nutrients , putting you at risk of deficiencies . Even a multivitamin supplement often can ’ t make up for the nutrients we obtain from food .

• Reports are often anecdotal , the evidence based on the experience or opinions of other people or the media . The truth ? Reliable sources use science to support the recommendations .

Fad diets rarely result in long-term weight loss and maintenance and , rather than putting you on the path to better health , may put your health at risk . Slow weight loss might test your patience , but rapid loss can result in losing more than just fat — perhaps water weight but also possibly lean muscle . Bone health can also be affected . Very restricted diets are usually not sustainable , and many revert back to their “ normal ” diet . The weight often creeps back on , frequently more than what was lost . Successful weight loss and maintenance depend on an eating plan that you can stick to long term .

A healthy diet for seniors should include a variety of foods , with lots of vegetables , fruits , and whole grains . It should allow for healthy fats ( found in nuts and seeds , avocado , fatty fish , vegetable oils , and soft margarine ) while limiting added sugar intake .

Healthy sources of proteins are especially important since we lose muscle mass as we age . The food guide encourages use of more plant-based proteins such as dried beans , peas , and lentils , tofu and other soy products , in addition to nuts and seeds . Low-fat dairy products ( milk , yogurt , kefir , and cheeses ) are an excellent source of protein , calcium , and many other nutrients important for bone and overall good health . Fortified dairy alternatives ( soy , nut , coconut , rice , and nut milks , for example ) may provide similar nutrients , but other than soy milk , tend to be very low in protein content . For good health and long-term success , ditch the trendy fad diet !

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