Ten Weight Loss Program Red Flags

 

The "weight loss industry" in the United States reached an annual size of over $93Billion in 2024. The market for prescription weight loss drugs alone has more than doubled from $5Billion in 2022 to $12Billion in 2023. And yet 1 in 5 Americans are still obese (not overweight, obese) in all 50 states and 35% or more are obese in 23 states. With this much money being spent every year, why are people not losing weight and keeping it off? Could is be that the majority of the weight loss industry, including the whole class of unnecessary GLP-1 weight loss drugs, is peddling snake oil instead of success?

As has been true for all time, over the long haul there is only one diet that works: consume fewer calories and/or burn off more. Lifestyle changes such as exercising more and eating mindfully are a key component of successfully losing weight and avoiding the yo-yo cycle of losing weight and regaining it back over and over again (as 75% of dieters do).

Does this mean that there are no weight loss programs that can help you successfully lose weight and keep it off? Of course not. But the fact is that you can certainly accomplish it on your own (I did). But if you need guidance, help getting started or someone to be accountable to then a weight loss program may be for you. But you have to be careful to avoid all the fluff and nonsense that makes up the majority of such programs.

The National Council Against Health Fraud has published a list of 10 guidelines that you should consider in evaluating any weight loss program. Any of these should give you reason to avoid the program.

1. It promises dramatic, rapid weight loss of more than 1% of total body weight per week. That is 2 or 3 pounds for a person who weighs 250#. More rapid weight loss is not sustainable long term and may even be unhealthy.

2. It requires extreme calorie restriction (under 800 - 1,000 calories per day). The only time this should ever be done is under qualified medical supervision. 

3. It requires purchasing special foods or products only available from a single source (aka, them).

4. It ignores the importance of exercise and behavioral/lifestyle changes. Without these you will most likely just regain any weight that you lose.

5. It requires you to invest a significant amount of money up front for a membership or subscription and does not offer a refund if you are dissatisfied or do not see results.

6. Claims are made of secret, special or proprietary ingredients not available anywhere else, especially if the "ingredients" are not revealed.

7. Promises that you will "lose belly fat", or fat from any other specific area of your body. You cannot target weight loss that way. 

8. Fails to address long term success and provide a transition to maintaining your weight once you reach your goal. (GLP-1 drugs for example offer no such transition, you just have to keep taking them and will regain the weight you lost if you stop doing so. This has spawned an entire mini-industry to help wean people off the drugs by basically doing the things that would have made the drugs unnecessary in the first place!)

9. Restricts you to consuming a limited number of foods or macroeconomic classes. (A balanced diet is what works.)

10. Claims that it will be easy or that no changes to your diet or lifestyle will be needed (just their product).

As anyone who has successfully lost a significant amount of weight and kept it off will tell you, these are common sense considerations. Use them to assess any weight loss products or programs that you are considering and walk away from any that check any of these boxes.

 

 

Intermittent Fasting - Fad or Fabulous?

 

Intermittent fasting - taking nothing but water - for 12 to 16 hours a day has become a popular routine for many people who believe that it improves their health.

It turns out that I am an intermittent faster and never even knew it! Typically I have dinner between 6:00pm and 7:00pm every day. I hardly ever have anything more to eat after that. I start my day at about 7:30am and, by the time I am up and about and take my dog out for his walk, its is around 9:00am before I have breakfast (if I do at all). So without even realizing it, I have been "intermittent fasting" for around 14 hours just about every day. 

I also make a 36 hour fast for 2 days every month, but that is a story for another time.

What is the science behind fasting? Does it really have any health benefits or is it just one more unfounded, social-media-driven wellness fad?

It turns out that intermittent fasting can help with weight loss, improve heart health, reduce inflammation, and enhance cellular repair processes. It may also lead to better blood sugar control and increased energy levels.

But according to the Mayo Clinic, the long-term health effects of intermittent fasting aren't clear. And some studies find just limiting calories in general may have the same benefit as intermittent fasting. Also, researchers don't know if different fasting cycles have the same benefits. Some evidence suggests that a 16-hour fasting, 8-hour eating cycle may raise heart disease risk compared with other time-restricted eating cycles.

Eating during a short window often means skipping breakfast or dinner. If those meals are important parts of your social life, then intermittent fasting may not work for you. And while intermittent fasting is safe for most people, it may not be a healthy pattern for people who:

• Have an eating disorder.
• Are pregnant or breastfeeding.
• Are at high risk of bone loss and falls.

Still, for many people, a 12 to 16 hour daily fast may fit easily into their lifestyle with little or no change. If you are considering it, it may not be a difficult adjustment at all. Here is a short article that discusses the pros and cons.

 

Healthy Plant Oils for a Longer Life?

 

Plant oils get no respect on the fringes of the weight loss and dietverse, but a 2025 study published in JAMA Internal Medicine suggests that consuming about 2 tablespoons of healthy plant oils every day can add years to your life. The researchers tracked over 220,000 adults for over 30 years in concluding that those consuming plant oils daily faced a 16% lower risk of dying over the study period than those who did not. Plant oil consumption also seemed to provide a protective effect against some forms of cancer. The study found statistically significant associations between higher intakes of specific plant-based oils and lower mortality risk.

To be sure, not all plant oils are equal. The study examined canola, soybean and olive oils - all rich sources of polyunsaturated and monounsaturated fats. Oils high in saturated fats, such as palm and coconut oils, would not be expected to have the same beneficial effect on mortality.

Substituting a healthy plant oil for butter - which his more than 50% saturated fat - on your bread doubles the benefit! Just remember that all plant oils are 100% fat so they will contain a lot of calories.

 

The Declining Nutritional Content of Our Food Supply

 

You are eating well, buying fresh fruits and vegetables, whole grains and avoiding processed foods as much as is practical for you. So you are doing just fine so far as giving your body all of the nutrients it requires to thrive, right? Not so fast!

Many modern fruits, vegetables, grains and even meats are less nutritious than those grown decades ago, with significant declines in essential nutrients like protein, calcium, and vitamins. There are increasing concerns that in our rush to grow food on ever bigger scales using industrial farming methods and genetic modifications that we have inadvertently caused its nutritional content to wane. Let's unwrap this mystery of the declining nutritional quality of foods, and discover why our salads may not be as virtuous as we think.

First, let's shine a light on modern "industrial" agricultural practices. A 2009 study from HortScience of produce from the United States and the United Kingdom found an inverse relationship between crop yield and how much nutritional value they had. In other words, the higher the amount of a certain crop harvested, the less nutrients it had. One commonly cited explanation for this decline in nutrients is the degrading quality of soil from overfarming, otherwise known as soil depletion. Think of soil as the earth's pantry—it holds the goodies that make our crops healthy. But intense farming practices and the use of chemical fertilizers strip the soil of vital minerals. Without these minerals, fruits and veggies are unable to absorb them. They may end up looking vibrant and delicious but lacking in the nutrient department. 

Then there is the matter of food processing. The fact is that nearly all of our food is processed to some degree. Even fruits and vegetable are harvested, stored and shipped using additives and techniques that keep them looking sharp but which can compromise their nutritional content. Take whole grains, for example. When processed, they often lose valuable fiber, vitamins, and minerals—making it a risky swap from a health perspective. In essence, while processed foods are definitely time-savers, that comes at a cost in food quality.

Finally, let’s not forget our friend and blame-it-for-everthing villain, Climate Change. Before rolling your eyes and moving on bear with me a moment. Climate change isn't just giving polar bears a hard time. It’s also affecting our crops. Rising temperatures, the increasing concentration of carbon dioxide in the atmosphere and increasingly unpredictable weather patterns impact how plants grow, sometimes speeding up their growth cycle. This hasty growth can lead to plants not absorbing the full range of nutrients from the soil.

The problem with the decrease in the nutrient content of our foods should be a matter of great concern as we can no longer accurately predict how much of something we should eat to achieve a well-balanced diet, suited to our body’s needs. As a result, achieving a healthy diet may prove difficult, leaving us at great risk for nutritional deficiencies that may, over time, engender various health problems. So what are we to do?

This problem required decades to develop and will not be resolved rapidly, even if it receives the attention it deserves which, so far, it has not. A sensible, high quality daily supplementation regimen can help to close the developing gap, but this comes with problems of its own. Many supplements use low quality ingredients of questionable efficacy and some do not even contain the nutrient types or quantities listed on the label. So while supplementing may be helpful, be sure that you know what you are really getting. Buying fresh foods from local farms, ranches and farmer's markets may provide you with better quality, more nutritious foods. Using flash frozen fruits and vegetable may eliminate some of the losses cause by traditional processing and shipping. We can't go back to farming our own food with a hoe and horse-drawn plow, but we can be more conscious consumers. Opt for organic when possible, include a variety of foods in your diet to maximize nutrient intake, and investigate where your produce comes from.

Long-tern there are a number of things that can help to reverse this trend. As consumers become more aware of the connection between diet and health, the demand for nutrient-dense foods is on the rise. By favoring whole, minimally processed foods rich in essential vitamins, minerals, and antioxidants, individuals can send a clear message to the food industry about their preference for nutritionally valuable options.

Choosing to support local farmers and embracing regenerative agricultural practices can significantly contribute to improving food nutrition. Local produce often undergoes less processing and has a shorter journey from farm to table, preserving its nutrient content. By investing in local markets and products, consumers encourage sustainable farming methods that prioritize soil health, biodiversity, and nutrient retention.

Beyond individual choices, advocating for policies that incentivize sustainable farming practices and prioritize food quality is essential. Supporting initiatives that promote regenerative agriculture, reduce chemical use, and encourage responsible land management can drive systemic change within the agricultural industry. Such policies foster an environment where nutrient-rich foods become more accessible to all.

The decline in nutritional value poses a significant challenge to public health, underscoring the need for collective action. By understanding the factors contributing to this decline and making conscious choices, consumers, farmers, and policymakers can collaboratively work towards a more nourishing and sustainable food system.

For a more in depth, technical discussion of the problem of declining nutritional content in or food you can dig into this paper from the National Institutes for Health's Center for Biotechnology Information.

 

Nutrition and Mental Health

 

If you are taking the time to read this, you are probably well aware of the strong connection between the nutrition you get and your physical health. A healthy diet helps to protect against malnutrition in all its forms, as well as noncommunicable diseases, including diabetes, heart disease, stroke and cancer. In 2021, 20% of all deaths worldwide were associated with poor diet, about 11 million people. But what about our mental and emotional health?

In fact, nutrition plays a significant role in mental health, as the foods we eat can affect our mood and cognitive function. A healthy diet rich in fruits, vegetables, whole grains, and healthy fats can help reduce symptoms of depression and anxiety, while processed foods and sugars may contribute to mental health challenges. Earlier studies suggest what you might expect: eating junk isn’t great for your brain. People who consume plenty of fruit, vegetables, and fish seem to be less at risk of depression compared to those who favor fatty meats, processed carbs, and sweets. But new research suggests that the connection between diet and mental well-being is a little more nuanced than scientists once thought.

No single food has magical powers (The "superfood myth".) “We want to shift the conversation away from singular foods and diets and into talking about food categories,” says Drew Ramsey, an associate professor of psychiatry at Columbia University. His studies, for example, found that spinach, Swiss chard, kale, and lettuce contain the highest antidepressant nutrients per serving, but that it didn’t really matter which leafy green you ate—what matters is that leafy greens are a regular part of your food intake

Nutrition is just one piece of the mental-health puzzle, but it has researchers excited. “I really am a big fan of responsibly using medications and effective talk therapy to treat depression,” says Ramsey. “But focusing on diet allows us to empower patients to think about their mental health as tied to nutrition.”

Here is a deeper dive if you want to know more. If you just what the short version, here are the top three food categories for a healthy mental diet:

• Complex carbohydrates: Foods like brown rice and starchy vegetables provide energy. Quinoa, millet, beets, and sweet potatoes have more nutrients and keep you satisfied longer than sugary snacks.
  
  
• Lean proteins: These give you energy and help your body think and react quickly. Good sources include chicken, meat, fish, eggs, soybeans, nuts and seeds.
  
  
• Fatty acids: Essential for brain and nervous system function, you can find them in fish, meat, eggs, nuts and flaxseeds.

 

Your Most Important Defence Against High Food Prices

 

Between 2020 and 2024, food prices rose nearly 24%. This was due to a variety of factors including supply chain disruptions due to the Covid pandemic and the Ukraine war, rising transportation costs, the avian flu and the overall rate of inflation. Depending upon how President Trump's tariff wars turn out, prices may continue rising and shortages may become more common.

While there is little that we as individuals can do about any of these causes of rising food prices, there is one thing that we can do to have an impact and save us money at the grocery store too - reduce our personal food waste. In America we waste about 90 million tons of food annually, or about 35% of our food supply. This waste occurs at every stage of the supply chain, from farm to table. But the average American family wastes a staggering amount of the food that it buys.  The Natural Resources Defense Council (NRDC) estimated that the average American household throws away about $1,600 worth of food each year. This number translates to significant financial losses for families alongside the environmental damage. These figures often include food that spoils, is forgotten in the refrigerator, or is simply discarded due to misjudging portion sizes.

Here is where you can have a big impact, both on your wallet and the food supply. 

One of the primary causes of household food waste is overbuying. Many consumers regularly purchase items they do not need. Without effective meal planning and accurate grocery lists, households often end up with food that spoils before it can be consumed. With the new generation of free, easy to use meal planning apps there is no longer any reason to waste your money on food you will not eat. (Here is the one I use: mealime.com )

The confusion surrounding expiration and “best by” dates contributes greatly to food waste. Many consumers mistakenly believe that food past its “best by” date is unsafe to eat, leading them to throw away perfectly good items. However, these dates often indicate quality, not safety. Use your nose, not the "best by" date.

Improper food storage can also significantly contribute to waste. Not storing food at the right temperature or using the wrong storage containers can lead to premature spoilage. For example, storing fruits that release ethylene gas near ethylene-sensitive vegetables can cause the latter to ripen too quickly and spoil. Similarly, failing to seal containers properly can cause food to dry out or become contaminated, rendering it inedible. A temperature of about 36deg is right for your refrigerator and close to 0deg for your freezer (Fahrenheit). Use a thermometer.

But perhaps your best defense against food waste, and probably your least effectively used one, is something you already have in your kitchen - your freezer. You probably vastly underestimate the variety of foods that can be safely stored in your freezer, this preventing premature spoilage and waste.  Learning what foods to store in your freezer and how to store them properly can go a long way to helping you save both money and time. Otherwise, your freezer just becomes an intermediary between the stove and the trash can.

Many foods that you have probably never considered freezing will store perfectly well in the freezer. Apples, bananas, tomatoes, eggs (yes eggs!), milk and many vegetables and fruits all freeze well. But they do not all freeze well the same way!

Here then is a handy guide to freezing that will quickly having you throwing away less food, saving money at the grocery store and even saving you time preparing meals.

If you have developed any tricks of your own, please share them in the comments so that we can all benefit. With food as expensive as it now is, it is just crazy to be throwing away a third of what we buy.