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Read the most frequently asked questions to dietitians and physical activity experts, and most importantly, their answers which can help you achieve and maintain a healthy weight.


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Beware of fad diets

10 questions
Q: Lately I have really been considering my weight and health, and also the health of my family. My oldest daughter has told me about a product called "Youth Juice" now I'm not planning on replacing healthy food because of this juice but was wondering do you think this juice is a good and nutrious beverage to add for a daily help with vitamins? - pyle442
A: You really hit the nail on the head when you commented about not using this product to replace healthy food. A common problem that occurs when people find a product that claims to have multiple health benefits is that they assume that it can replace a healthy diet. While there are many products on the market that can add beneficial nutrients and vitamins to your diet, a good balance of fruit and vegetables, whole grains, dairy products and lean meats should always create the backbone of a healthy eating plan.

Always be cautious of any products that claim to take the place of specific food groups in the diet. As long as you keep this in mind, adding this product, and fresh fruits and fruit juices in general, is a great way to add vitamins and antioxidants to your diet. It is important to keep in mind that you shouldn’t expect any miracles from one particular product. The key to optimal health and wellness comes from a combination of a healthy and balanced diet, regular physical activity, stress management, adequate sleep and many other factors that can’t be put into a bottle!

Nicole Springle, RD


Q: Is it unhealthy to do the Lemon and Water cleanse for longer than the recommended 15 days? - Nikki
A: There is no need at all to use a Lemon and Water cleanse or any other kind of cleanse, as there is no evidence the human body needs internal cleansing or that the digestive system needs to rest.

Your digestive system is quite efficient at cleansing itself and getting rid of waste. That's one of its chief purposes, and it gets help from the kidneys, liver, lungs, and sweat glands.

If the motivation for the cleanse is to lose weight, consider instead making improvements to your eating and exercise patterns. These changes will help you achieve and maintain your healthy weight and will benefit you for the rest of your life. Visit “My Healthy Weight Assessment” to get started.

The Lemon and Water cleanse is considered fasting and for a person in good health, there is no danger in a 24-hour fast, although there are no real advantages. Beyond a day or two, fasting can cause fatigue, headaches, irritability, nausea, low blood pressure, and heart rhythm problems. It is especially hazardous for anyone with a chronic illness such as diabetes or liver or kidney disease.

Lois Ferguson, RD


Q: Hello, A friend of mine is trying a “colon cleansing” drink supplement that is supposed to help him reduce weight. I’ve heard the ads on the radio where a “special drink crystal will remove the 5-10 lb of extra weight” I have lining my intestines. I’m a little suspect of this sort of thing. Are they effective and more importantly are these drinks safe? - matin
A: I’m glad to see that you’re sceptical of these claims. Extra weight does *not* line your intestines. I’m not sure what the drink supplement is all about, but you can bet that people “lose weight” because they are consuming fewer calories. Sometimes diuretics and laxatives are disguised as weight loss supplements, and may do more harm than good.

Use the following list of red flags to help you judge a program or product that may seem too good to be true:

1. Promises fast, easy results. Safe weight-loss plans promote a weight loss of about two pounds a week. Losing weight for the long-term will require some effort.

2. Promotes a supplement as the only way to lose weight. If you don't change what or how much you eat, no special supplement will make you lose weight. Also, remember to be active.

3. Offers testimonials and anecdotes. Testimonials are easy to get (and are usually short-term) and are not based on scientific evidence.

Hope this helps.

- Zannat Reza, RD


Q: Hi. I am very interested in health and am trying to learn more and boost my health. I was wondering if you could give me some info on acai berries. I hear they are very nutritious and have many beneits. I also heard they may assist in weight loss, which would help me, but I would really like an experst's advice. If you can help, thank you so much! - erstephman
A: Thanks for your question! There's been a lot of news about acai berries lately. Acai berries come from the acai palm tree. The berries are dark purple and resemble grapes. Similar to other berries, they are packed with antioxidants and fibre. Some research suggests that the antioxidant levels in acai berries are quite high. I’ve seen the various claims on the powers of the acai berry, but there’s no concrete evidence to suggest any magical properties for weight loss. If people experience weight loss, it’s because they are eating these lower calorie berries instead of higher calorie unhealthy foods.

I’m always sceptical of diets that claim that one or two foods can help with weight loss. The real answer is much more complex than gobbling down a few berries. A person’s total diet counts as well as how active they are. Managing one’s stress levels is also important as is getting enough sleep.

So by all means enjoy acai berries if you choose to, but the basics of weight loss come down to eating right (a balance of the 4 food groups) and being active. So I would encourage you to browse through this website to glean practical and balanced information on eating right and fun ways to be active.

-Zannat Reza, RD


Q: Is it true that artificial sweeteners (like Aspartame) can physically hinder fat loss in some way - not because you might end up over-eating because of the calories you think you're saving but because of some chemical reaction in the body? - BonnyM
A: Artificial sweeteners like Aspartame are not harmful when used as a means to cut down calories. Aspartame has been studied extensively and there is strong evidence that tells us it is a safe product that offers a sweet low-calorie option in our diets. Aspartame is an intense sweetener, actually 200 times sweeter than sugar and has been used in low-calorie products around the world for the past 25 years. Research shows that the sweetener is safe, but the best approach is not to rely on artificial sweeteners on a daily basis. Use them as an occasional aid to cut calories.

So, there is no need to worry that artificial sweeteners are harmful to your body. The best approach is not to become dependent on artificial sweeteners; instead enjoy foods from all four food groups to give your body all the nutrients you need. When someone is interested in achieving and maintaining their healthy weight, they need to complete an assessment, like the one at "My Healthy Weight Assessment," as well as a goal to enjoy physical activity every day.
Lois Ferguson


Q: I have dieted all my adult life. Yo-Yo dieter! I have promissed myself that this is the last time and its no more dieting. I am 54 years old 5'5" and weight 165 lbs. I started to watch my calorie intake (1350 to 1500 per day) and I try to take a 30 minute walk everyday. I have been doing this for a month now however I have not lost a pound. Should I continue or should I be reducing the number of calories I am consuming? If I continue how long before I could expect to loose weight? - Marion
A: Congratulations on finally deciding to end the dieting cycle! Changing your mindset is one of the most important steps in achieving a healthy body weight. However, if you want to make headway toward your weight loss goal, physical activity combined with healthy eating is more effective in the long run.

Reducing your calorie intake may not be enough — even at rest, the body requires energy to function. If you deprive your body of the energy it needs, it can react by going into a state of starvation. Eating less than your body needs may prevent you from losing weight by hanging onto extra body fat and getting rid of muscle — not exactly the kind of weight you want to lose. When this happens, your basal metabolic rate slows down.

One of the best ways to boost your metabolism is to start eating regularly. Every time you skip a meal, your brain tells your body to slow down your metabolism in order to protect your energy reserves. So, be sure to eat regularly and include a healthy snack, such as cheese and crackers or yogurt and fruit. Your body needs to know it has enough fuel for to get through the day before it can let go of any excess weight.

If you want to enhance your metabolism, try using light weights or hand weights. Adding some resistance training to your walking routine can help you build lean body mass. As lean body mass requires more energy to maintain, it helps boost your basal metabolism and, in turn, this helps you burn more calories — even when you aren’t exercising!

- Nicole Springer RD


Q: Some of my friends lost loads of weights on one or another diet. I find that what theay are eating is not normal. Do you think that once they will be off the diet they will gain the weight back? - MD
A: When people go on a diet, they often think that at some point they’re going to go off the diet. Research shows that dieting is not that effective in the long term for most people. Once they go off the diet, most people end up gaining all the weight they lost within a year. This is because it’s difficult for many people to continue eating in a restrictive way for a long time.

For example, if someone loves chocolate and bans it from their diet, they are more likely to fail. When they do fall off the wagon, they are more likely to end up binging. This may lead to the yo-yo effect, which many dieters suffer from. First, they lose weight, and then they gain it back, and then lose some more, gain it back, and so on. In the end, they often end up gaining more weight than when they started. It becomes frustrating because it gets harder and harder to lose weight and keep it off.

Think about making small changes for long term gain. If you want to achieve and maintain a healthy weight, the best way is to eat the right foods for the rest of your life — not only for the duration of your ‘diet’. The best way to eat right is to follow Canada’s Food Guide at www.myfoodguide.ca. Forget about what's trendy, stick with a long term plan that you can maintain — eating healthy works.

- Zannat Reza


Q: Does eating before going to bed lead to weight gain? - Anonymous
A: Weight gain is really not affected by what time of day you eat. It’s more about what and how much you eat throughout the day – the total number of calories. Your body stores extra calories, no matter when you consume those calories.


The key to having a healthy weight is to enjoy being active and to consume a variety of food in portions that give you the nutrients you need. Click on My Healthy Weight Assessment for some expert feedback on your eating habits.

Snacking in the evening can be a habit and can add unnecessary calories to your total daily intake. So, before you reach for a snack in the evening, ask yourself if it’s out of habit, or if you’re eating because of your feelings. Then, instead of munching, head outside for a walk.


If you tend to feel hungry in the evening, be sure that you eat enough protein at dinner time. If you don’t eat adequate protein, you tend to get hungry sooner than if you've had protein in a previous meal or snack. A glass of milk with dinner is a good way to boost your protein.


For some people, it's easier to be careful about portion sizes and make the right food choices during the day, but in the evening when they relax, they can lose their resolve for healthy eating and reach for snacks. Creating a structure of three meals a day and a mid morning and mid afternoon snack can help you maintain a healthy eating plan.

In summary, weight is a reflection of the balance between calories consumed and calories burned, regardless of when you eat.-Lois Ferguson


Q: I read in magazine that calcium can help me lose weight. Should I take a calcium supplement to keep my calories in check? - Anonymous
A: It’s not just calcium at work when it comes to losing weight. Over 30 scientific studies show that milk products can help you reach and stay at a healthy weight. In fact, research also suggests that milk products are more effective than calcium supplements. At this point, we don’t know why but it could be many components in milk products working together. For more information, please visit the “Health News” section of this website and click on “Importance of milk products”.

- Lois E. Ferguson


Q: What foods should I cut out to lose weight? - Anonymous
A: Cutting out foods is not the answer because it can cause nutritional deficiencies, and in many cases cause weight gain in the long term. For example, people who cut out bread and grains deprive themselves of fibre and B vitamins, and people who ditch milk products miss out up to 15 nutrients, including calcium and vitamin D. What’s interesting is that over 30 studies show that eating milk products every day helps you reach and stay at a healthy weight. If you are looking to make a couple of easy changes, try cutting down on how much you eat (portion size) and pay attention to how much snack foods you’re eating. But keep in mind to eat at least the minimum number of servings from each food group (for more information, check out www.myfoodguide.ca).

- Zannat Reza


 
This site is brought to you by the Registered Dietitians at Dairy Farmers of Canada with a reminder that physical activity and healthy eating habits that include milk products is the perfect combination for staying in shape.
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