Diet is a 4-letter word

I am a firm believer in lifestyle change VS "diet" when it comes to being healthy. While I read trends on fad diets, I don't believe anyone can be 100% faithful to an eating plan their entire life. And especially for weight reduction. Most diets seem tortuous over time. I was interviewed recently for a popular health web site on the latest diets. Below are my opinions of each:Pizza for weight loss… What are some healthy ways to prepare pizza? And what should be avoided? There are no magical foods when it comes to weight loss. To me, any food can fit in your diet if 1. the portion size is reasonable and 2. it's prepared in nutritious way. In order to 'work in' pizza, first start with a thin, whole wheat crust. This provides more fiber than white crust, which means you're feel fuller and likely eat less. A thicker crust can double the calorie load on pizza. Another way to reduce calories on pizza would be to skip the "meat". Sausage, bacon and pepperoni are high in fat and calories, but offer little nutritionally. Add lots of vegetables like peppers, onions, or extra tomatoes. Go light on the cheese and olives as these add more fat, calories and sodium to the pie.A new diet in Hong Kong has people gathering on a beach to stare into the sun. They're making all these claims about the health benefits it's providing them but none of them are based on science, facts or logic. This is silly, right? Can sun exposure have any impact on appetite or weight loss? There is absolutely no research or data to suggest staring into the sun will help with weight reduction. It may prevent vitamin D deficiency, but may also increase the risk of macular degeneration and glaucoma. Sunglasses advised here. Don't believe the hype!Chris Pratt plans to eat only wild game for a year (http://www.nydailynews.com/entertainment/movies/chris-pratt-unveils-game-plan-eat-wild-meat-article-1.2497951). Would you advise against this? What are some potential health impacts? While it may be tempting to follow a celebrity-endorsed diet, Pratt's diet is just another version of the popular low carb or Paleo diet (which incidentally, was voted "worst" diet in 2014)! Pratt's diet suggests that eating only wild caught game and vegetables will help him lose weight (though he admits, he'll continue to eat sushi and pizza here and there). The potential health risks are that the diet lacks fiber and other nutrients from carbohydrates such as fruit and whole grains. It can be potentially high in fat, though venison and other game meat tends to be lean. Very high protein diets tend to be too low in calcium, vitamin C, potassium, beta-carotene and other plant chemicals unless lots of vegetables are included. Finally, dehydration can occur with really high protein diets because your kidneys are working harder to metabolize the extra nitrogen (from protein) in your system. Some people complain of fatigue and irritability with high protein diets because carbohydrates help secrete serotonin- the chemical responsible for helping you feel calm.Regarding the Chick Fil A diet: do you recommend avoiding fast food entirely, or are there some healthy options? I would not say you have to avoid fast food entirely, though less frequent consumption is better for you in the long run. Many restaurants are modifying their menus to include more nutritious options, though fast food still tends to be higher in sodium and fat than food from home. The key here is to make good choices. Go for grilled chicken when you can. Opt for salads without bacon and excess cheese or dressing when possible. Order smaller sandwiches with less extras like mayonnaise, bacon and cheese. Drink water in place of soda and shakes. Be mindful of serving sizes and don't order larger servings of food just because it's cheaper.The Bone Broth diet: The book outlines a proven weight loss diet that highlights the benefits of consuming bone broth as a part of a healthy eating regimen. Do you have any thoughts on this? The proponents of this diet mention that it helps "keep your gut bacteria healthy", but to my knowledge, I can't see why it would. Broth on it's own might be filling, but it can also be high in sodium. There is more and more research coming out that we should keep our gut bacteria diverse to improve our immune systems, blood sugar and nutrient absorption. That said- the more variety of fiber that you consume, the more diverse your gut bacteria. I would advise adding beans (pinto, navy, Great Northern, black, etc.) to your soup and keeping whole grains, fruit, vegetables nuts and fermented foods (like miso, yogurt, kefir and sauerkraut) in your diet to improve gut bacteria. Ironically, diets that suggest cutting out these foods may impact our (gut) health in a negative way in the long run.