Check out this wonderful page: Snake Oil?. The guy who runs this site, David McCandless, crunches data, analyzes it, and presents it in understandable and beautiful fashion. This graphic is a fantastic guide with which dietary supplements are worth it and which aren't.
I've been reading and doing research on healthy eating, nutrition, and weight loss for a number of years. I am not a nutritionist, but have learned something about these topics over the years. I wish McCandless would produce a similar visualization for claims about healthy eating.
In the meantime, here is my guideline:
Definitely Good | Unclear | Definitely Bad |
---|---|---|
Eating breakfast | Fasting | Short term diets |
Eating when hungry | Whether bread is good for you or not | Crash diets |
Eating slowly | Stress control -- very important for overall health, but not proven to cause weight gain or loss. | Gimmicks, typically supplements that will cause magic weight loss. Not one has every been shown to work in the long term, and many are actual scams or have caused damage. |
Tracking, being very aware of, what you eat | Exercise for weight loss. The evidence seems to be leaning away from this. But undisputable is that we need regular exercise for overall health. | Depriving yourself. In the long run, you can't out will power hundreds of thousands of years of evolution. Depriving yourself is a sure way to fail. |
Caloric control works for weight loss. I.e. Weight Watchers works, if you can do it. | Restriction diets fail for probably 90% of people because people feel deprived. (They work, however, for the 10% of people who don't feel deprived on the diet.) | |
Hormonal control works for weigtht loss. I.e. controlling carbs, mainly. | Trying to fool your stomach -- e.g. by drinking water. | |
Long term dietary changes work. Changing the way you eat, for the rest of your life. | ||
Fat is needed in your diet. | ||
Restriction diets, such as the Paleo Diet, or the Weight Watchers "Simply Filling" Diet, work, if you can stay on them for the rest of your life. | ||
Bariatric Surgery works. | ||
Learning to be truly concious of when you are full works. | ||
Getting enough sleep is huge. |