Does the HCG diet work — and is it safe? Weight Loss Greenstore Tea

Answer

from Jennifer K. Nelson, R.D., L.D.

No on both counts. In fact, the Food and Drug Administration (FDA) has advised consumers to steer clear of over-the-counter weight-loss products that contain HCG.

HCG is human chorionic gonadotropin, a hormone produced during pregnancy. As a prescription medication, HCG is used mainly to treat fertility issues. HCG is not approved for over-the-counter use, nor has it been proved to work for weight loss. Companies that sell over-the-counter HCG weight-loss products are breaking the law.

So why has there been so much talk about the HCG diet? Perhaps it's because the diet recommends severe calorie restriction — typically just 500 to 800 calories a day. People who follow such a very low calorie diet are likely to lose weight, at least in the short term. However, that level of calorie restriction has risks, such as gallstone formation, irregular heartbeat, and an imbalance of the electrolytes that keep the body's muscles and nerves functioning properly.

If weight loss is your goal, there are safer ways to lose weight. Talk with your doctor or other health care provider about how to make healthy changes that lead to permanent weight loss, such as eating a balanced diet and getting regular exercise.

What is the Special K diet? Can it help me lose weight?

The Special K diet is a diet plan created by Kellogg, the manufacturer of Special K cereal. Officially known as the Special K Challenge, the diet promises that you can lose nearly 5 pounds (2.3 kg) in two weeks.

The diet encourages you to replace two meals, such as breakfast and lunch, with a low-fat, low-calorie Special K product, such as Special K cereal, protein meal bar or shake. You can eat your third meal as you normally would. You may also snack on fruits and vegetables or additional Special K products.

Replacing one or two meals a day with portion-controlled products may result in eating fewer calories than you normally would. It can also take the guesswork out of what to eat, thereby making it easier to diet. And this appears to be the case with the Special K diet, at least in the short term.

On the other hand, the Special K diet may leave you feeling hungry and deprived because of the diet's limited  food options. It also may be difficult to stick to the diet long enough to reach your weight-loss goal.

And once you stop the Special K diet, you may regain any weight you lost because you haven't learned how to change unhealthy behaviors that led to your weight gain to begin with, such as overeating and lack of exercise. Remember, the key to permanent weight loss is developing healthy eating and exercise habits.

Are high-protein diets safe for weight loss?

For most healthy people, a high-protein diet generally isn't harmful if followed for a short time, such as six months or less, and may help with weight loss.

However, the risks of using a high-protein diet with carbohydrate restriction for the long term are still being studied. Several health problems may result if a high-protein diet is followed for an extended time:

·         Some high-protein diets restrict carbohydrate intake so much that they can result in nutritional deficiencies or insufficient fiber, which can cause health problems such as constipation and diverticulitis.

·         Some high-protein diets promote foods such as red meat and full-fat dairy products, which may increase your risk of heart disease.

·         A high-protein diet may worsen kidney function in people with kidney disease because your body may have trouble eliminating all the waste products of protein metabolism.

If you want to follow a high-protein diet, do so only as a short-term weight-loss aid. Also, choose your protein wisely. Good choices include fish, skinless chicken, lean beef, pork and low-fat dairy products. Choose carbs that are high in fiber, such as whole grains and nutrient-dense vegetables and fruit.

It's always a good idea to talk with your doctor before starting a weight-loss diet. And that's especially important in this case if you have kidney disease, diabetes or other chronic health condition.

Finally, keep in mind that weight loss may be temporary, especially if you return to your previous way of eating.

I'm dieting and to keep from eating between meals, I've been drinking lots of juice and milk.

I'm not losing weight. Am I doing something wrong?

When you're trying to control your calorie intake, it's important to be mindful of what and how much you're drinking. Although milk and juice have important nutrients and can be part of a healthy diet, they still have calories — and calories in liquids can add up even faster than can calories in food.

So when you're counting calories, your best beverage choice is water. Keep higher calorie beverages in check. As a general rule, drink no more than 4 ounces (118 milliliters) of juice a day and 16 to 24 ounces (473 to 710 milliliters) of skim milk a day. Also be careful about energy drinks. Although they're touted as healthy, energy drinks can have as much added sugar as sodas — the top source of added sugar in the American diet.

If you get hungry between meals, snack on fresh fruits and vegetables. Whole fruits and vegetables are much more filling than juice — and it's likely you'll consume fewer calories with these choices.

If I switch to a vegetarian diet, will I lose weight?

Not necessarily. A vegetarian diet is not inherently a weight-loss diet but rather a lifestyle choice.

It is true, however, that adults and children who follow a vegetarian diet are generally leaner than nonvegetarians. This may be because a vegetarian diet typically includes less saturated fat and emphasizes more fruits, vegetables, whole grains and plant-based proteins — foods that are more filling and less calorie dense.

But a vegetarian diet isn't automatically low calorie. You can gain weight on a vegetarian diet if your portion sizes are too big or if you eat too many high-calorie

foods, such as sweetened beverages, fried items, snack foods and desserts. Even some foods marketed as vegetarian can be high in calories and fat, such as soy hot dogs, soy cheese, refried beans and snack bars.

The basics of achieving and maintaining a healthy weight are the same for vegetarians and nonvegetarians: Eat a healthy diet and balance calories eaten with calories burned.

What's the Flat Belly Diet, and can it help you lose weight?

The Flat Belly Diet is a weight-loss diet from the editors of Prevention magazine. They say that the Flat Belly Diet will help you shed belly fat and lose up to 15 pounds in just 32 days. The creators also say that you don't have to exercise to achieve these goals but that exercise can boost your results.

The Flat Belly Diet has two phases, a four-day "anti-bloat" phase with specific foods and drinks, and a four-week eating plan during which you eat 1,600 calories a day. The Flat Belly Diet emphasizes eating foods that are rich in monounsaturated fatty acids (MUFAs). According to the diet's creators, eating food with MUFAs specifically helps you lose belly fat, without exercise. Such foods include olive oil, nuts, seeds, soybeans and avocados. MUFAs are an essential part of every meal on the Flat Belly Diet. The diet also encourages you to eat plenty of fruits, vegetables and whole grains.

The Flat Belly Diet hasn't been shown in large clinical trials to work for weight loss better than any well-balanced, calorie-restricted diet does. You might lose weight on the Flat Belly Diet because it limits total calories and encourages a generally healthy way of eating.

Although a quick fix to your weight problem may sound appealing, the reality is that successful, long-term weight loss requires a lifelong commitment to healthy eating and exercise. Put your energies into eating a balanced, healthy diet instead of focusing on a single component such as MUFAs.