Supplementing and Fad diets are a couple of great topics that I am going to address jointly. My friend Rob addressed this topic and made a couple great points regarding supplements but I still had to question… Do you really think it’s necessary, has it worked for you before? Why not lifestyle change alone? You really have to read ingredients on supplements, some of them add tons of sugar. Vitamin supplements I do think are important to take for disease prevention and especially for individuals with certain diseases, pregnant women or anyone who could potentially become pregnant. As for dietary supplements regarding muscle building and physique training…
.. there may even some evidence that all it does is give you calories.. I am not an expert in creatine or enzyme CoQ10… they are naturally occurring in the body for metabolism…
There is a lot of controversy on these topics between exercise science, and human nutrition sciences.
Does dietary creatine supplementation play a role in skeletal muscle metabolism and performance?
Honestly I do use some protein myself when I am trying to lean up and get some bulk.. all I use us a low carbohydrate protein powder, only if I know I am not getting enough from the diet. This is one of the best protein powders that I have used, it is from Smoothie King a very popular franchise down here in Florida.
Gladiator® Low Carb Meal Replacement
- Low carbohydrate alternative for fueling muscle growth and increasing energy production
- One gram of carbohydrates and 45 grams of protein per serving
- Helps lean muscle gain
- Designed for maximum protein absorption and digestibility—essential for muscle gain or maintenance
- Made with the highest quality protein—whey isolate—typically found in meats, poultry, eggs and fish.
- Contains Aminogen® – an all-natural plant enzyme system that significantly improves protein digestion and absorption into the blood stream
- Contains Vitamin and Mineral Complex, with additional Vitamin C, Vitamin E and B Vitamins
American Dietetics Association: Dietary Supplements
Today’s lifestyle can all too often be about convenience. Why do this when that is a lot easier and faster?
This is often the idea when it comes to eating healthfully versus taking dietary supplements. While there are benefits for some people in taking vitamin/mineral supplements, a healthy diet that includes vitamins and other nutrients is the best way to give your body what it needs.
Even people with the best intentions sometimes fall short on their nutrient intake. If your lifestyle keeps you from getting the recommended Daily Value of vitamins and nutrients, a dietary supplement may be right for you.
A vitamin/mineral supplement may help when:
- You are eating less than 1,600 calories per day or you are on a low-calorie weight-loss diet
- You are elderly and not eating as much as you should
- You are a strict vegetarian or vegan
- You are pregnant or a woman of child-bearing age
- You have a medical condition that limits your food choices.
A registered dietitian can help you evaluate your eating pattern and determine whether a vitamin/mineral supplement is right for you.
If you are physically active, learn more about nutrition supplements for athletes.
In my opinion diet pills are over rated, and really over marketed. I mean ya they do work if you can workout and not over eat, but they are not necessary… and seem to be easily prescribed. I hear that it is common for MD’s to prescribe diet pills from some of my co-workers that they “really work”, due to high stimulate additives and decreasing appetite. It has been a concern to me, I tell people to stay away… I would really like to do more research on the types of diet pills that are being offered/prescribed to individuals. What are the risks, what’s going on with these MD’s, are pharmaceutical companies giving them so many perks to promote this stuff, why is it that they are not referring to Dietitians? In regards to weight loss, MD’s should be referring to RD’s. Dietitians are trained to help, motivate and encourage people not just prescribe a pill. Individuals with certain diseases or those in need of weight loss need to get motivated to change their lifestyle not just rely on a pill, it is becoming too much of a norm to just “pop a pill”. It’s about eating right and exercising!
American Dietetics Association:
Staying Away from Fad Diets
With all the focus on weight in our society, it isn’t surprising that millions of people fall prey to fad diets and bogus weight-loss products. Conflicting claims, testimonials and hype by so-called “experts” can confuse even the most informed consumers. The bottom line is simple: If a diet or product sounds too good to be true, it probably is.
There are no foods or pills that magically burn fat. No super foods will alter your genetic code. No products will miraculously melt fat while you watch TV or sleep. Some ingredients in supplements and herbal products can be dangerous and even deadly for some people.
Steer clear of any diet plans, pills and products that make the following claims:
Rapid Weight Loss
Slow, steady weight loss is more likely to last than dramatic weight changes. Healthy plans aim for a loss of no more than ½ pound to 1 pound per week. If you lose weight quickly, you’ll lose muscle, bone and water. You also will be more likely to regain the pounds quickly afterwards.
Quantities and Limitations
Ditch diets that allow unlimited quantities of any food, such as grapefruit and cabbage soup. It’s boring to eat the same thing over and over and hard to stick with monotonous plans. Avoid any diet that eliminates or severely restricts entire food groups, such as carbohydrates. Even if you take a multivitamin, you’ll still miss some critical nutrients.
Specific Food Combinations
There is no evidence that combining certain foods or eating foods at specific times of day will help with weight loss. Eating the “wrong” combinations of food doesn’t cause them to turn to fat immediately or to produce toxins in your intestines, as some plans claim.
Life is already complicated enough. Limiting food choices or following rigid meal plans can be an overwhelming, distasteful task. With any new diet, always ask yourself: “Can I eat this way for the rest of my life?” If the answer is no, the plan is not for you.
No Need to Exercise (WRONG!)
Regular physical activity is essential for good health and healthy weight management. The key to success is to find physical activities that you enjoy and then to aim for 30 to 60 minutes of activity on most days of the week.
If you want to maintain a healthy weight, build muscle and lose fat, the best path is a lifelong combination of eating smarter and moving more. For a personalized plan, tailored to your lifestyle and food preferences, consult a registered dietitian with expertise in weight management. A registered dietitian can help you find a realistic, flexible eating style that helps you feel and be your best.