Evaluating Weight-Loss Diets with 9 Simple Questions

Health coaches and exercise professionals can empower clients who are considering a new weight-loss diet plan to critically evaluate whether a particular way of eating is a good choice by encouraging them to ask themselves following nine questions:

1. How does the diet cut calories? For any weight-loss diet to work, calories consumed need to be less than calories expended. If you want to lose weight, develop a plan that allows you to consume less energy and become more physically active in order to create a net caloric deficit.
2. What is the nutrient density of the diet? The best diets will advocate up to nine servings daily of a variety of fruits and vegetables—low-calorie foods that provide most of the body’s needed vitamins, minerals and phytochemicals (a broad term for a variety of compounds produced by such plants as fruits, vegetables, beans and grains). Phytochemicals have been linked to decreasing the risk of infection and chronic diseases such as hypertension, stroke and certain cancers. Fiber-containing whole grains should also be encouraged. If the diet relies primarily on a supplement to assure sufficient vitamins and minerals, it probably is not the healthiest choice.
3. Is exercise recommended along with the dietary plan? Nutrition is only one component in making a long-term lifestyle change. Exercise not only supports weight loss by increasing caloric deficit but is also essential in keeping the weight off.
4. Does it make sense? Some diet plans make claims that often are based primarily on personal testimony. From promises to lose 10 pounds (4.5 kg) or more in the first two weeks of a diet to the promotion of supplements that supposedly speed weight and fat loss, diets are often marketed as being so easy and effective that they are irresistible—at first. However, weight that is lost quickly is often regained quickly, as a portion of initial, rapid weight loss is typically due to reduced body water.
5. Where is the evidence? Research studies can be a rich source of information on the effectiveness and safety of different diets. When assessing research results, it is important to note the study limitations in addition to the results. For example, most of the diet research has been on middle-aged men and women who have obesity. Thus, the results may not apply to younger people or those who are simply trying to lose 5 or 10 pounds (2.3 to 4.5 kg) but who do not have obesity. Also, most diet studies are conducted over the course of less than one year. Therefore, the apparent benefits may not hold true for the long term.
6. Does it meet individual needs? Your health status and other individual factors must be considered when choosing an eating plan. If you have a history of unmanaged chronic disease such as diabetes or heart disease, be sure to talk with a physician or an appropriate healthcare professional before starting a diet or exercise regimen.
7. How much does it cost? While you may initially be able to afford an expensive weight-loss program, you may not be able to sustain the cost for an extended period of time. Plan ahead and understand your readiness to change and motivation to commit to a program before making huge lifestyle adjustments and financial sacrifices.
8. What kind of social support do you have? Social support is a key to successful weight loss. If your family is not supportive and committed to helping you make the healthy change, you may need to identify additional sources of social support.
9. How easy is it to adhere to the diet? Long-term adherence to a program (i.e., lifestyle change) is the most important factor for sustainable weight-loss success. It is not necessary to select a specific diet to achieve long-term weight loss. Rather, you need to consume fewer calories while making healthy and sustainable food choices.

You can empower clients to make more educated and evidence-based decisions about nutrition by helping them work through these nine questions. Rather than falling for the latest social media trends or gimmicky marketing pushes, clients can set themselves up for success by using common sense, following the science and doing some vital self-reflection.

	Diabetes Training Program Level 1 (Beginner) (worth 0.6 ACE CECs): This foundational level covers the basics of how to work with clients with diabetes or prediabetes with health complications that must be managed for them to train safely and effectively.
	Diabetes Training Program Level 2 (Intermediate) (worth 0.5 ACE CECs): This course dives deeper into topics like insulin resistance, types of training and specific nutrition-related considerations.
	Diabetes Training Program Level 3 (Advanced) (worth 0.5 ACE CECs): This final course in the series wraps things up by exploring how to help clients with diabetes troubleshoot performance issues and optimize their training.