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Diet Confusion: Which Diet is Best for MX?

by Kim Wathen, M.S. Exercise Phys/Dietitian

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If you are training or need to lose weight, the diet you choose can have an extreme effect on you health
Practically daily someone somewhere gives us a “new” awesome diet they say we should be following. Of course each one is “the best” and will lead to miraculous changes in our physical appearance and performance according to the authors! In my opinion as a Registered Dietician, d    iet choice should be based upon the needs of the user. Because motocross is primarily an endurance sport, the majority of your diet as a motocross rider should be made up of carbohydrates. If you are a motocross rider who is attempting to shed a few pounds then you should be controlling your calorie and fat intake.

The majority of the “new” diets we see fall under the same categories as previously released diets. For instance, Atkin’s New Diet Revolution, Protein Power, The South Beach Diet and Sugar Busters are all versions of a low carbohydrate, high protein diet. The bottom line is that typically if a diet works it is because the dieter is paying more attention to caloric intake (and most likely eating fewer calories), and is possibly adding exercise as well. But which diet, if any should the serious or recreational rider be following?

When comparing diets for the rider who is looking to lose weight, there are a few questions you should consider when deciding if the diet will work.  A diet may not work in the long run if it promotes:

Foods and approaches with “miracle” fat or weight loss qualities
Odd amounts of foods or rigid food combining
An overemphasis on any particular food or type of food
Quick weight loss
A food or product you must buy for success with the diet
Little or no physical activity

Bottom Line
As an athlete it is important to eat for both health and performance. While many diets may contribute to weight loss in the short term, many of them are not healthy long term nor are they the route to achieving optimal performance on the track.

As stated earlier, the majority of your calories should be coming from carbohydrates. Not only does your body use them for energy, they are your brain’s only source of energy. If you don’t give your body and brain an adequate supply, the result will be lack of endurance/energy and mental sharpness among many detrimental effects to your health.

The charts below lists the main advantages and disadvantages of some of the most popular diets listed by name.

Weight Loss = No A low carbohydrate, high protein diet. Athlete = No

Advantages:
Quick weight loss = psychological boost
Appetite suppression

Disadvantages:
Much of weight lost is water weight
Appetite suppression caused by ketone formation which can cause weakness, nausea, dehydration, light-headedness, irritability, and is hard on the kidneys.
These diets are often high in fat which can increase the risk for heart disease and cancer
Muscle is broken down due to lack of carbohydrate for energy
Depleted carbohydrate stores in the liver and muscles can impair strength and endurance
The brain needs glucose to function efficiently and the body takes longer to break down fat and protein than carbs to provide the needed glucose
Eating less than 150 grams of carbohydrate daily will disrupt normal metabolic activity

Weight Loss = With Caution
A low calorie diet which focuses on healthy food choices. The plan also includes exercise.
 Athlete = With Caution

Advantages:
Healthy foods are emphasized
Meals scheduled frequently to avoid hunger
Exercise is included

Disadvantages:
May be too low in carbohydrates for someone who is very active

Weight Loss = No
A low calorie, high protein, low fat diet. Also includes high amounts of exercise.
 Athlete = No

Advantages:
Includes exercise
Uses small meals throughout the day so the body will use fat stores for energy
Quick weight loss

Disadvantages:
High protein levels can be hard on kidneys
Some may not adhere to high levels of exercise
Fatigue, dizziness, lack of energy
Weight loss may be short term because people don’t stay on the diet

Weight Loss = Yes
A nutrition plan based on healthy food choices and focusing on programming your life so you will be successful with your weight loss.
 Athlete = Yes
Advantages:
Focuses on the whole person
Creates an environment for success
Uses “high yield” foods (foods which supply a lot of nutrients relative to the calories they contain)

Disadvantages:
None!

Weight Loss = No, No, NO
 This low-carbohydrate, moderate-protein diet is a low-calorie diet averaging 800-1,000 calories in most versions.
Athlete = No, No, NO
Advantages:
None!

Disadvantages:
Inadequate amounts of nutrients
Weight loss is short term because people don’t stay on the diet
Fatigue, constipation, nausea, diarrhea, hair loss
Weight loss is due to eliminating food groups and lower caloric intake, not to any single food or food group

Weight Loss = No
A low carbohydrate, high protein diet that claims weight loss, no hunger, and healthier heart.
 Athlete = No

Advantages:
Quick weight loss = psychological boost         
Appetite suppression

Disadvantages:
Much of weight lost is water weight
Appetite suppression caused by ketone formation which can cause weakness, nausea, dehydration, light-headedness, irritability, and is hard on the kidneys.
These diets are often high in fat which can increase the risk for heart disease and cancer
Muscle is broken down due to lack of carbohydrate for energy
Depleted carbohydrate stores in the liver and muscles can impair strength and endurance

Weight Loss = No
This diet boldly claims that much of the current thinking about good nutrition -- a diet high in carbohydrates, low in protein, and fats -- is "dead wrong."
 Athlete = No
Advantages:
Weight loss and fat loss
Allows good amounts of fruits and vegetables

Disadvantages:
Weight loss and fat loss are not due to lowering insulin as the authors claim, but cutting back on total calorie intake.
Allows high fat intake which may affect heart health

Weight Loss = Yes
(with added Calories)
This program centers around prepackaged meals which the user supplements with fruits, vegetables, whole grains and low fat dairy products at the start.
Athlete = Yes
(With Added Calories)

Advantages:
Quick weight loss
Calorie goals based on the dieter’s height, weight and age
24/7 phone support

Disadvantages:
User may regain weight when prepackaged foods are discontinued
Limited range of foods
Support staff are not trained nutritionists

Weight Loss = Yes
A weight management plan which is portion and calorie control based.
 Athlete = Yes

Advantages:
Offers support via weekly weigh-ins, counseling, menu plans, recipes and newsletters
No points or calories to count
Encourages healthy foods but dieters can choose any food as long as the portion size is controlled
Exercise is encouraged

Disadvantages:
Supplements, snacks, and meal replacements are sold only at LA Weight Loss centers and are only available to clients
Counselors earn commission on the products they sell and are sometimes pushy
Counselors are not trained nutritionists
Could become expensive depending on the foods and supplements chosen

Weight Loss = Yes
A dietary pattern which includes a large amount of plant foods and nuts, small amounts of animal proteins, and a very small amount of saturated fat. A glass of wine is almost always served with lunch and dinner.
 Athlete = Yes

Advantages:
Weight loss
Focuses on healthy food choices
Exercise is included as a part of the plan
Can help protect against heart disease, diabetes and cancer

Disadvantages:
None

Weight Loss = Yes
(with added Calories)
A low calorie, low fat, high fiber, plan which uses prepackaged meals.
Weight Loss = Yes
(with added Calories)

Advantages:
Convenient because prepackaged meals are delivered to the users door monthly
Users are urged to modify their eating behaviors and exercise
Includes exercise guidance
Online support is available and by telephone

Disadvantages:
Food costs $280-310 per month (plus additional cost for supplemental items from your grocery store)
Does not include a maintenance or long term phase
Dieter may regain weight if they discontinue use of prepackaged foods
May be too few calories to keep user from being hungry

Weight Loss = Yes
An extremely low fat diet.
Has been shown to reverse heart disease.
 Athlete = No

Advantages:
Quick weight loss, reversal of heart disease
One of the few popular diets that is based on sound science

Disadvantages:
Low choice of food types
Very close to a vegetarian diet, so may be hard to adjust to
Very low fat intake may leave user feeling unsatisfied at meals

Weight Loss = No
This diet doesn’t focus on weight loss. The author claims that his regimen can make you live longer as well as look younger; improve your metabolism, improve bone density, improve the skin, decrease cancer risk and lift your mood.
 Athlete = No

Advantages:
Encourages exercise
Encourages healthy food choices

Disadvantages:
Author suggests taking more than 25 supplements per day
Very rigid with very limited food choices
Makes some claims based on science, but many claims “stretch” the truth
Author sells a line of supplements and skin care products that he recommends in the book
Claims to reverse the aging process
Supplements, creams and lotions recommended costs $200-$300 per month

Weight Loss = Yes
Diet which uses “low energy dense” foods to keep the user satisfied.
Weight Loss = Yes
(With Added Calories)

Advantages:
Encourages exercise
Encourages healthy food choices

Disadvantages:
Author suggests taking more than 25 supplements per day
Very rigid with very limited food choices
Makes some claims based on science, but many claims “stretch” the truth
Author sells a line of supplements and skin care products that he recommends in the book
Claims to reverse the aging process
Supplements, creams and lotions recommended costs $200-$300 per month

Weight Loss = No
A very low calorie diet which uses organic foods exclusively and includes the use of colonic cleansing, HCG (human chorionic gonadotropin) and vast amounts of supplementation.
 Athlete = No
Advantages:
None

Disadvantages:
Very rigid, small selection of allowed foods, all of which are organic
Calls for injections of HCG, a hormone which is not approved for use as weight loss treatment in the U.S.  Doctors who administer injections are rare.
Author spends 7 chapters spelling out an alleged conspiracy theory saying that the American Medical Association, the FDA and other medical establishments are purposely keeping Americans fat by withholding information so that they can make billions of dollars from drugs and surgery.
Includes daily injections, taking digestive enzymes, many pills and many colonic cleanses
*colonics can lead to electrolyte imbalance, dehydration and bowel perforation

Weight Loss = Yes
This program offers 2 programs; one based on point tracking for foods consumed and one which uses calorie tracking.  Both plans are based on healthy eating guidelines.
 Athlete = Yes
Advantages:
Local meetings provide motivation, support and encouragement
Website offers recipes, exercise information, online support community and progress charts
Users are not told exactly what to eat, but are encouraged to make healthy food choices
Exercise is encouraged
Does not sell its own food products
Teaches users how to eat healthy and how to maintain their weight loss

Disadvantages:
Calorie intakes recommended can sometimes be too low for long term.
The user may need to increase their calorie intake slightly once the weight is lost.

About the Author - Kim has an undergraduate degree in Dietetics from Michigan State University and began working as a personal trainer and nutrition consultant while finishing her Master of Science degree in Exercise Physiology. As a self-employed trainer and dietitian, she has the privilege of working with people at many levels of fitness. She designs custom nutrition and fitness plans based upon the client's goals and current fitness level. She has designed programs for, and currently works with a 17 year-old amateur football linemen; senior citizens, and professional motocross racers working to hone their athletic skills, and rise to the top of their sport.

That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness. VT Signature

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