2008 Woodie Awards
Nutrition and exercise more beneficial than "fad diets"
Amanda Kauppila
Issue date: 1/31/07 Section: News
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The best method is to combine resistance training, cardiovascular training, and proper nutrition, said Ben Mostaed, an adjunct professor in health physical education and recreation.
"50 percent of your calories should come from complex carbohydrates, including fresh fruits and vegetables and whole grain bread and cereal. No more than 25 percent of your calories should come from protein. This should be from lean meats, eggs, nuts and seeds, etc.; eat red meat sparingly, no more than two times per week," said Mostaed.
"Eat fish at least two times per week. Fats should not exceed 20-25 percent of the caloric intake, and stick to monounsaturated and unsaturated fats, such as olive, peanut, or canola oil," he added.
Avoid bleached flour and trans fat. "Trans fat is the worst because the body does not contain the enzymatic capacity to deal with it. The trans fat accumulates in the body, clogs arteries, and creates an inflammatory response in capillaries and arteries," said Mostaed.
Mostaed does not recommend the Adkins diet, which is based on high protein consumption and few carbohydrates.
"The saturated fat in eggs, butter, meats, sausage, bacon, etc. can result in clogging of the arteries, which can cause heart attack and stroke. Another side effect of such a diet is constipation due to its low fiber contents. It can also cause ketosis: too much protein creates ketone bodies, which are hard on the kidneys."
"I tried the Adkins diet, but two weeks in, I couldn't take it. I wanted more carbohydrate foods. The South Beach diet was too expensive and there was too much planning involved," said Hamid Shewhdr, an MBA student.
Mostaed said many of the "fad diets" are gimmicks, written by people who want to sell books. They are not always written by diet experts and scientists and they target people who are not educated in the field of fitness and nutrition. "Consumers should be aware that these are not things to adhere to for life," he said.
In beginning an exercise regimen, Mostaed said people below the age of 40 with no health problems or family history of health problems such as cardiovascular disease, high cholesterol, hypertension, or liver disease, could start an exercise program of mild intensity without a physical.
Mostaed said it takes a while for the body to adjust to a new regimen, but with resistance and cardiovascular training, a person can start to see results in about ten weeks.
It appears there is no instant cure for a healthy body. Regular daily exercise and a nutritious diet are still the best mechanisms for weight loss and good health.
