Fad diets are popular for a reason. Many promise rapid weight loss and other health benefits. Even if there is no scientific evidence to back up their claims.
In the short-term you might actually lose weight through extreme measures. Like eliminating entire food groups or eating a small amount of food. But many fad diets eliminate necessary nutrients and are not sustainable long-term. People tend to regain the weight quickly. (8 "Fad" Diets That Actually Work)
Look for Long-Term Solutions
Before starting a particular diet, ask yourself, "Is it healthy and can I eat this way forever?" If the answer is no, it is likely a fad diet and you should pass on it. Instead, strive for a manageable healthy lifestyle change. (The Health Risks of Fad Diets)
Fad Diet Characteristics
Fad diets generally have the following characteristics:
- Promote a quick fix
- Promise dramatic results
- Restrict or eliminate a particular food or food group
- Severely restrict calories
- Forbid or overly encourage one particular macronutrient such as protein, carbohydrates or fat
- Promise rapid weight loss
- Promote detoxification, cleansing or fasting
- Promote liquid meal replacements
- Are based on personal experiences or a single research study
- Have rigid and unmanageable rules
Popular Diets
Below is a list of some popular diets. Is it a healthy diet or a fad diet? You be the judge.
High-protein, high-fat diet with very few carbs. Now updated to gradually re-introduce some carbs back into your diet. May be the most successful diet for losing weight, but not the healthiest. Very high in saturated fats (meat, full-fat dairy). Incudes low-carb vegetables and grains, but not a lot of fruits and vegetables.
Pros: Effective at short-term weight loss and easier to stick to than other diets, reduces processed carbs which can help with type 2 diabetes.
Cons: Eliminating whole food groups like grains, milk, and fruit is likely not sustainable, not a well-balanced diet, particularly lacking in fiber, calcium, potassium and other vitamins and minerals. Can cause dehydration, leading to lightheadedness and lack of energy.
Also called "The Fast Diet", it is a type of intermittent fasting. For 2 days of the week you limit your calories to 500 a day for women and 600 a day for men and eat normally the other 5 days of the week. Have at least one non-fasting day in between the 2 fasting days. Although there can be health benefits to fasting, like lowering insulin levels, it isn't suitable for everyone.
Pros: Weight loss, reduced insulin resistance, decreased inflammation, may improve blood lipids.
Cons: Fasting can cause overwhelming hunger, weakness, feel faint or ill, lack of energy. If these symptoms persist, stop fasting.
High-fat, moderate-protein, very low-carb diet, less than 30 grams a day. It's usually very filling and doesn't require calorie counting, but it severely limits carbs. Higher in fat than the Atkins diet and doesn't re-introduce select carbs back into your diet.
Pros: May reduce blood sugar levels, lower inflammation, and can lose weight in the short-term.
Cons: Weight loss unlikely to continue and hard to maintain long-term. Risk of dehydration. Not a well balanced diet.
Heart-healthy diet that emphasizes healthy fats (unsaturated fats and omega-3 fatty acids), and is rich in seafood, nuts and legumes, fruits and vegetables, whole grains, olive oil and red wine in moderation. Limits or avoids red meat, sugary foods and dairy. Traditional proteins like chicken are more of a side dish and produce is the main event.
Pros: Reduces inflammation, risk of certain cancers and type 2 diabetes. Improves heart health. Although not designed for weight loss it can help keep weight down.
Cons: Need to watch portion size and fat intake. Need to supplement calcium with nondairy sources like fortified almond milk, sardines, kale, tofu.
(Note: The DASH Diet is very similar to the Mediterranean Diet (MD), but the MD emphasizes more fish and less dairy, and allows moderate amounts of alcohol. The DASH diet restricts alcohol and focuses on lowering salt intake which MD does not.)
A diet where the thinking and planning is done for you with pre-packaged, easy to prepare, balanced meals. Small meal portions with fewer calories. Focus is on lean proteins, healthy fats, fiber, vegetables and "smart" carbs with lower glycemic index. 6 meals and snacks a day.
Pros: Easy to follow and stick to, customizable.
Cons: Cost, menu is limited, good for a quick fix but not long-term.
High-protein, lower-fat, lower-carb diet. Not as many saturated fats as the Atkins diet, but encourages use of processed vegetable and seed oils that can cause health problems. Focuses on lean protein, low-fat dairy and non-processed carbs like whole grains, vegetables and fruit. Lifestyle diet. Eat every 3-4 hours, possibly before hunger strikes.
Pros: Shown to lower cholesterol and high blood pressure.
Cons: Not enough calcium so take a supplement.
Plant based diet, no animal products (meat, dairy, fish). Focus on fresh fruits and vegetables, whole grains, beans and legumes, nuts and seeds.
Pros: Can lose a significant amount of weight.
Cons: To avoid a deficiency of protein and vitamin B12, vegans need to supplement their diet with vitamins, vitamin-fortified cereals, and fortified soy products. May have trouble maintaining long-term.
Eat what you want (no food off-limits), but eat a balanced diet and eat in moderation. Uses a point system to track what you eat and provides motivation with local support meetings and weigh-ins (or "virtual meetings"). More flexible than some other plans, but with more temptation, and might encourage unhealthy habits like desserts for lunch.
Pros: History and studies have shown it is effective at reducing and maintaining weight and helping to prevent type 2 diabetes by lowering blood sugar. More realistic long term diet than other, more restrictive diets.
Cons: WW coaches are not medical professionals trained in diet and nutrition. Too much temptation to eat unhealthy foods. Have to keep track of points.
Personal Diet
After years of research and experimentation, my personal lifestyle diet has evolved into a little of this, and a little of that. But it's probably closest to the DASH Diet (Dietary Approaches to Stop Hypertension).
Fad diets come and go. But to keep weight off and feel good, you need to find a healthy diet you can live with and follow for life. And yes, exercise too. (See also What is a Healthy Diet vs a Fad Diet? Part 1)
Are there any diets you would recommend?
Interesting.
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