Diets: what is a Fad diet
The word diet comes from the Greek word ‘diaita’ meaning way of life, or the Latin word ‘diaeta’ which describes a dietary regimen. Diet is not just about a menu for a day or week, or something to “go on” but in fact it is your usual food choices over time. Unfortunately, in today’s society, most people use ‘diet’ to describe a short-term plan for weight loss instead of for lifestyle.
Trendy weight-loss plans that promise dramatic results are known as a fad diet. Many fad diets promote quick weight loss without taking into effect the nutrients your body needs. Fad diets are often highly restrictive, in some cases eliminating that contain necessary nutrients that your body needs to maintain good health, which makes them a lot harder to sustain as a lifestyle change.
Fad diets become popular because they sometimes work for a short time – weight does come off, but it’s usually from loss of water or lean muscle.
Why they don’t work
While you may lose a decent amount of weight initially, the restrictions imposed by fad diets are unhealthy and unrealistic to maintain – ultimately leading to failure. These diet plans can leave you tired, hungry and weak. Often, after people deprive themselves of food for so long, they end up binge eating, which – you guessed it – results in weight gain.
Diets affect mental health, too, by causing stress, guilt, and anxiety over food choices.
Before I go into the different types of diets, you should know before starting any type of diet you should always check with your doctor first! You need to make sure that the diet is healthy for you and won’t cause you any health risks.
Types of diets
Low carb, high fat – These are diets like the keto diet and Atkins diet. It is said that diets such as keto can have benefits for different health conditions such as epilepsy.
Low fat, high carb
Paleo diet - The Paleo diet revolves around foods that our ancestors are thought to have hunted or gathered which needed little or no processing to be eaten.
Intermittent fasting – There are a few different variations of this type of diet which can include 16/8 method (fast 16 hours and have 8 hour eating window), 5:2 diet ( fast for 2 days per week), eat-stop-eat (24 hour fast once or twice a week), alternate-day fasting or even the warrior diet (fast during the day and eat big meal at night).
It is important to know that in some cases, such as in young children, type 1 diabetics or clinical myopathy, intermittent fasting is not recommended.
Liquid diets - Slimfast, any type of meal replacement shakes.
Diet pills/herbal remedies – Herbalife
One thing all these diets have in common is that they are a temporary solution to what for many is a lifelong problem. Once the diet is stopped, the lost weight is usually regained and sometimes more, which leads to what is called yo-yo dieting. These diets don’t focus on life-style modification with is needed to keep the weight off. Just because a diet is effective for weight loss doesn’t mean it is sustainable long-term.
Tips to spot a fad diet
Elimination of one or more of the five food groups (fruits, vegetables, grains, protein foods, and dairy) or subgroups (grains, dairy, fruit).
Recommendations that promise a quick fix.
Requires the purchase of dietary supplements labelled as fat burners, metabolism boosters, or weight loss aids.
Doesn’t require exercise.
Claims that sound too good to be true.
Simplistic conclusions drawn from a complex study.
Recommendations based on a single study.
Dramatic statements that are refuted by reputable scientific organizations.
Lists of "good" and "bad" foods.
Recommendations made to help sell a book or product.
Recommendations based on studies published without peer review.
Recommendations from studies that ignore differences among individuals or groups.
Diets that have “testimonials.”
Although fad diets have been proven not to work many times over, people are always looking for a quick fix. To achieve and maintain your weight loss goal, it’s important to find a healthy way of eating that you enjoy and can follow for life.
Some tips that apply to any healthy weight loss plan include:
Eat a variety of foods
Watch what types of fat you consume.
Limit the amount of sugar in your diet.
Limit liquid calories by avoiding soda and alcohol.
Watch the size of your portions.
Exercise on a regular basis.
Be more physically active in your daily life
Talk to your doctor if you want to lose weight. Your doctor can help you create a weight loss plan that is safe and effective or will refer you to a qualified nutritionist or dietitian.