Detox teas to low-calorie diets: Woman who lost over 50 lbs twice rates popular weight loss trends

The internet is flooded with tips and tricks on how to lose weight. While some are seeking the help of drugs to lose weight, others are doing it without medications. From fad diets to detox drinks, you may come across millions of tips that claim to help you lose weight. But do they really work? Em Ricketts, a mom and fitness trainer, who has lost around 50 lbs twice, has now shared her weight loss journey. Just like many others, she also jumped on the bandwagon of fitness trends and has shared her honest opinion on whether they worked for her. It’s all about body positivity. Feeling happy in one’s own body is the right juncture to start. But Ricketts learned it the hard way. “It honestly blows my mind to think of some of the things I did 10 years ago, which I thought were 'fitness’. I think what’s really telling is how much of these things were rooted in a ‘hatred’ or dislike for my body. I learned the hard way that: If you only work out because you hate your body, how do you ever expect to fall in love with it? Working out is NOT something that has ever come ‘naturally’ to me. It’s always been a conscious choice - what used to feel like a ‘chore’ is now something I truly value, because of how GOOD it makes me feel. Becoming a mum changed my relationship even more because it really showed me how much it isn’t about how I look but how THEY look at me,” the now fitness-trainer said in a post shared on Instagram. The trained ranked detox teas 1 out of 10, and said, “Zero evidence, zero benefit, totally toxic mentally. I don't even like tea.” Science too supports the fact that you don’t need ‘detox’ teas. In fact, several herbal detox teas can put your liver in distress. However, green tea may be beneficial for losing fat. Green tea contains catechins and caffeine, which may help promote weight loss by increasing energy expenditure and boosting fat oxidation, metabolism, and thermogenesis.Weight training is effective in a weight loss journey, and the fitness coach ranks in 10 out of 10. “There is nothing more empowering than seeing how strong your body is and watching that strength progress. It also totally transformed my physique,” she said. A 2022 study has found that weight can be a weapon in the battle against obesity. The study led by researchers at Edith Cowan University (ECU) found that resistance training can have a significant effect on fat mass, muscle mass, and weight loss. People on a weight loss diet often rave about how eating the last meal before 6 p.m. is beneficial. But is the hype really true? Ricketts ranked this popular belief 1 out of 10. “You won't gain weight because you eat at 8 pm. You'll gain weight from eating more calories than your body is burning in energy in 24 hours (and yeah, you have to do that consistently),” she said. What does scientific research say? A 2024 study by researchers at the Universitat Oberta de Catalunya (UOC) and Columbia University found that consuming more than 45% of your daily calorie intake after 5 p.m. is associated with an increase in glucose levels, with the harmful consequences that this has for health, regardless of the individual's weight and body fat. The study also emphasized that eating at the right time is important. The researchers emphasized that the highest levels of calorie intake during the day should be at breakfast and lunch, instead of at teatime and dinner.Ricketts isn’t really impressed with a low-calorie diet. She ranked this trend 3 out of 10. “Trying to eat as little as possible vs. educating myself on what a small, steady deficit is for MY body = no brainer,” she said. Is a low-calorie diet really worth it? Calories are not everything. For example, a 50g pack of potato chips may contain 280 calories. 3 medium-sized apples have around 285 calories. So does that mean both have the same effect on the body? No, the chips are ultra-processed, which is linked to a higher risk of diabetes, hypertension, heart disease, dyslipidemia, obesity, and even cancer. On the other hand, apples will provide you with real nutrition. Eating the right foods is crucial for weight loss. The trainer has ranked the popular concept of eating clean 5 out of 10. “Chasing perfectionism got me nowhere, whilst yes, learning a whole food-based approach to food for 70-80% of my diet has been so important, chasing 100% is not enjoyable or achievable,” she said. Eating clean is really important not just for weight loss, but also for overall health. A Mediterranean-style diet, rich in fruits, vegetables, beans, olive oil, and fatty fish, paired with exercise, is linked to weight loss and reduced risk of type 2 diabetes, heart disease, and dementia.Yes, one of the key components of weight loss is consuming fewer calories than you usually do. She gives a 10 on 10 for the calorie deficit and adds, “Scientifically, the way to lose body fat, no restriction, just moderation. Lost over 50lbs, 2 x post pregnancy +20+lbs pre pregnancy.”Researchers at McMaster University have strong new evidence on how to gain muscle and lose fat, an oft-debated problem for those trying to manage their weight, control their calories, and balance their protein consumption. She also champions a high-protein diet. “Fuelling my body with a high protein diet to support lean muscle tissue growth has totally transformed my body composition,” she said, ranking it 9 out of 10. Eating adequate protein will keep you fuller for longer, thereby curbing overeating or snacking. A 2024 study found that eating more protein while limiting calories helps in weight loss. “The research strongly suggests that increasing protein and fiber intake while simultaneously reducing calories is required to optimize the safety and efficacy of weight loss diets,” the researchers said. The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight. However, this may vary depending on age, sex, health status, and activity levels. Older adults may benefit from a slightly increased intake.