Dietitian’s No. 1 Red Flag to Avoid in a Weight Loss Program

Losing weight is a complex and highly individual process. The truth is that it often takes some time, especially if you’re doing it on your own by making lifestyle changes.

Yet, there are plenty of diets that promise results fast — and plenty of convincing influencers promoting them.

When starting a weight loss program, it can be tempting to do a dramatic overhaul of your eating habits in hopes that it will yield dramatic changes. However, most diets set you up to fail and stay in a cycle of gaining and losing weight.

On an episode of the Start TODAY podcast, dietitian and TODAY nutrition editor Natalie Rizzo discussds dieting red flags people should watch for in a new weight loss regimen.

Dietitian Tip of The Day: Avoid Any Diet That Is Overly Restrictive for No Reason

“On the diet front, a red flag for me is the stuff that’s incredibly restrictive, and you’re not really sure why,” says Rizzo.

They often involve long lists of foods and nutrients to avoid, says Rizzo, “but there’s really no clear reason why you can’t eat those foods,” she adds.

As opposed to ultra-restrictive diets for medical reasons, like managing diabetes, a successful weight loss program for the average person shouldn’t require strict rules and deprivation.

Cutting out foods or entire food groups adds unnecessary stress and it sucks the pleasure out of eating — which should still be enjoyable even if you’re trying to lose wight.

“Eating is such a huge part of your life,” Rizzo emphasizes.

Why It Matters

The skinny of weight loss is that extreme diets simply don’t work.

Take the ketogenic diet, for example, which Rizzo is not a fan of. It’s a high-fat, very low-carbohydrate, and moderate-protein approach. “You’re not supposed to be eating a lot of fruits and vegetables,” says Rizzo.

The keto diet originated as a treatment for epilepsy because it puts the body in a state of ketosis, which can prevent seizures, TODAY.com reported previously. It also promotes rapid weight loss, but it’s not a sustainable long-term approach, Rizzo adds.

Losing more than 1-2 pounds per week isn’t recommended because it’s too difficult to maintain, and there are health risks: muscle loss, nutrient deficiencies and rapid weight re-gain.

Plus, the extreme restriction of carbs also means depriving yourself of nutritious plant-based foods rich in fiber that have been shown to promote weight loss.

“I think that’s why big resolutions are not my favorite as a dietitian, because I see these really drastic changes that people try to make overnight. … It’s just overwhelming,” says Rizzo.

How to Get Started

“When you’re cutting out so many foods, that day you may want to stick to it, but think about yourself six months in the future. … Will you realistically still want to be doing this diet?” says Rizzo.

What does work is making doable, sustainable changes. These include eating more nutrient-dense foods, emphasizing protein and fiber, making smart swaps, or adjusting your portion sizes to put you in a calorie deficit.

Look for weight-loss programs that emphasize smaller, gradual steps over a longer period.

“Try making a change once a week, then twice a week, then however many times until you get the hang of it and (it’s a habit),” says Rizzo. For example, eat one plant-based dinner or lunch in place of a more processed meal.

“It’s not making sweeping changes upfront, at once. It’s finding tiny things that you can start doing. Every step adds up and eventually you will get there,” says Rizzo.

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.