According to Dietitians of Canada (1997) a weight loss program should meet specific criteria before being deemed safe and worth your time and money. They suggest using the following checklist to determine if the diet will be safe and beneficial to aid in your weight loss.
Does the program advise you to discuss the diet with your doctor before starting?
The answer should be yes. Talking to your doctor first can determine if there is any health risks with the diet you are planning to follow. Children, teenagers, pregnant, and nursing women are not usually recommended to follow any kind of diet other than healthy eating.
Has a registered dietitian helped to design the program or is one available to talk with you?
The answer should be yes. Registered dietitians/nutritionist has been trained to incorporate nutrition and the advantages and joys of healthy eating. They can assist you in choosing a diet that is safe and will be beneficial in the future.
Does the program use the body mass index (BMI) to assist you in making healthy and realistic goals?
The answer should be yes. It is important that you set realistic goals, goals that are compatible with your lifestyle. Aiming for a BMI of 20 to 27 is a healthy range. The recommended range is 20 to 25. (The BMI does not apply to athletes, those over 65 or under 20 years of age.
Is the recommended weight loss more than two pounds a week?
The answer should be no. The recommended weight loss should not exceed two pounds per week. When you lose weight quick or restrict calories to a level of starvation your body’s survival instinct will kick in and you metabolism will slow down (the rate that you burn calories will slow down). This will quickly become a problem when you begin to consume more food, as the pounds will return and you can actually end up weighing more than before the weight loss attempt.
Is the program based on Canada’s Food Guide with a selection of foods from all of the food groups?
The answer should be yes. Our body needs more than 50 nutrients from food. The best way to ensure that we get the needed nutrients is to eat a variety of food from each of the four food groups every day.
Does the program provide at least 1200 calories per day for women and 1500 calories per day for men?
The answer should be yes. A diet with less than 1200 calories for women and 1500 calories for men will make it very difficult for your body to get the nutrients it needs.
Does the program allow for personal eating styles as well as your individual nutritional needs?
The answer should be yes. A diet that includes foods that you do not like will be over quickly. Each person has different likes and dislikes when it comes to food. A diet should be tailored to your likes and dislikes. Individual nutritional needs must also be taken into consideration; males and females need different amounts of certain nutrients at different stages in their lives (e.g. young women need more folic acid and iron than men.)
Does the program encourage regular physical activity that will fit into your lifestyle and physical condition?
The answer should be yes. Activity can help you to burn the extra calories and can also help you to feel better and increase your energy level. Regular physical activity can also help you to lose fat and build muscle.
Is the program based on special products, special foods, supplements or treatments?
The answer should be no. In order to lose weight you should not have to purchase special products or supplements. Weight loss is about making changes that you can live with for life. A balanced diet will ensure that you are getting the right amount of vitamins and minerals therefore expensive supplements will not be necessary.
Does the program include any magical claims or high-pressure salesmanship?
The answer should be no. A reliable weight loss program does not need to include magical claims or high-pressure salesmanship. If it sounds too good to be true, chances are, it is.
Sources
Dietitians of Canada. (1997). Winning the Game of Losing. Retrieved Oct. 19th, 2004 from http://www.dietitians.ca/english/frames.html
Developed by Lindsey Young in partial fulfillment of her administrative dietetic internship placement with Aramark Campus Services – MSVU in Fall 2004 and in collaboration with Student Nutrition Services. Aramark supports the Applied Human Nutrition (Dietetics) Internship Education program at Mount Saint Vincent University.
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