4. Diet Culprit: Low- or No-Fat
You’re feeling: Joint pain
Add to your diet: Omega-3s and omega-6s
Just like with carbs and protein, our body also has daily needs for fat—specifically essential fatty acids. “There are dietary requirements for two of these: linolenic acid, an omega-6, and alpha linolenic acid, an omega-3,” says Davis. These support vital systems in our bodies— reproductive, nervous, and cardiovascular. Recent studies have shown that most of us are especially lacking in omega-3 fatty acids, which are found in grass-fed beef, fish, nuts, and oils. In addition to the cholesterol-lowering properties of these foods, a diet lacking in them can lead to joint problems, since the body needs these acids to manufacture and repair cell membranes, maintain optimal nutrition, and expel waste. The recommended intake for fat is 20 to 35 percent of a day’s calories. In a 2,000-calorie-a-day diet, that means about 40 to 80 grams.
5. Diet Culprit: Meat-Free
You’re feeling: Headaches, fatigue
Add to your diet: Iron
Alexandra James, twenty-four, gave up meat when she was fourteen. “I didn’t like how meat tasted and I thought I’d be healthier and happier if I avoided animal products.” Her new lifestyle had her replacing protein with high-fat and high-starch alternatives, like pizza. “A year later I was constantly fighting headaches and later found out that I was anemic,” she says. Anemia is often caused by a lack of iron, a nutrient primarily found in meat. Anemic people are often tired, light-headed, and suffer from weakness and headaches. If you’re dedicated to being meat-free, meet your iron needs with a daily supplement. We should all be aiming for about 18 milligrams.
6. Diet Culprit: One-Food-Only Diet (Soups, Shakes, etc.)
You’re feeling: Any of the above symptoms
Add to your diet: A balanced intake of every food group
Whether it’s cabbage soup, a shake for breakfast and lunch, or a boatload of grapefruits, these diets leave us consuming far below (for most food groups) and above (for whatever it is we are eating) what’s recommenced by health authorities, like the American Heart and Dietetic Associations. Not only are these quick-fix fads a temporary solution (Hello? Who’s going to eat cabbage soup every day for the rest of her life?), but they leave our bodies lacking major nutrients—and often entire groups of food. “When any diet suggests eating only one kind of food or food group, or eliminating an entire group, that’s a sign that it’s unhealthy and not a realistic way to maintain a healthy weight,” says Lauri Thomas, a Colorado weight-loss group leader. Diets like the grapefruit or cabbage soup plans rely on eating the same low-cal item day in and day out. “Of course you’re going to lose weight by depriving your body of what it needs, but you’re also going to slow your metabolism and possibly cause some serious health problems,” she says. Make sure you’re consuming a variety of foods from every group.
Sure, fad diets are tempting. (What’s not tempting about quick results?) But, chances are, partaking in any one of these plans will not only leave you gaining back whatever weight you lose, but also leave you feeling the side effects of food deprivation. All these diets lack major nutrients, whether it’s fiber and carbohydrates, healthy fats, or particular vitamins and disease-fighting antioxidants. “Being healthy is an important and worthy goal,” says Davis. “And there’s no secret to achieving that. All you have to do is strive for balance and moderation.” Here’s to enjoying food and feeling better.
