Losing weight is hard, that’s why fad diets are so appealing. They offer you a quick and a relatively easy way to shed those extra pounds. Yet while fad diets offer immediate results, they can be difficult to sustain and deprive you of essential nutrients in the long run.
What are fad diets?
Fad diets are extreme and short-lived diet plans that feature rigid rules that focus on losing weight in the quickest possible time. They may imply that certain foods can change body chemistry, promote “magic foods or exclude certain food groups like carbohydrates as a means for losing weight.
Samples of Fad Diets
High protein diets
These diets suggest that you need to eat lots of protein, such as eggs, meat, poultry, etc., in order to build muscle and lose weight.
This type of diet puts unnecessary strain on your liver and kidneys because of the excessive amount of protein your body needs in a day. Early weight lost through this diet is usually just water and not fat. In addition, muscles are built through physical activity and weight training, not through the consumption of protein.
Liquid diets cut out substances that may be beneficial to the body, particularly fiber. Its effects are temporary; you’ll regain the pounds that you’ve lost when you go back to your normal eating habits.
Juice or broth fast
This diet recommends only an intake of juice of broth for a period of time for weight loss.
Not eating solid foods for a long time deprives your body of adequate sources of energy and essential nutrients. As a result, you can get dizzy and feel fatigued. Your metabolism also slows down as the body mistakes your fast for starvation.as
Proponents of this diet suggest that a combination of certain types of foods can help burn fats faster. No scientific evidence exists that supports this claim.
This all-cabbage diet helps weight watchers to lose water weight. However, you are most likely to regain the lost weight as you return to your old eating habits.
Disadvantages of a Fad Diet
You are likely to regain the weight that you’ve lost.
Fad diets may help you to shed those unwanted pounds quickly, but you are just as likely to gain them all back once you return to your old eating habits. This is because fad diets fail to teach good, sustainable eating habits that last for a lifetime.
According to the American Council on Exercise, one-third of all weight lost with a diet is regained within a year and most or all of the lost weight is regained within three to five years.
Fad diets deprive you of certain essential nutrients.
Fad diets are usually nutritionally deficient because of the restriction that they place on an entire food group or groups. This is true for fad diets like the high-protein diets that restrict the amount of carbs and broth or juice diets, which virtually puts the body in a state of starvation.
Fad diets raise your risk of developing chronic disease.
Most fad diets restrict the consumption of whole grains, fruits, vegetables and dairy products, which are loaded with nutrients that are thought to help prevent certain chronic diseases, such as heart disease, atherosclerosis, diabetes and cancer.
Dismisses exercise as an integral part of a healthy lifestyle.
Fad diets solely rely on the consumption of certain foods, or the lack thereof, in losing weight. The only way you’ll keep those pounds off is if you combine a healthy eating plan with regular exercise.
Best Dieting Advice
Fad diets are like fashion trends—one moment they’re in, the next moment they’re out and another one is ready to take its place. Fad diets offer short-term results that could potentially harm your health and any long-term progress towards weight loss.
Losing weight asks for effort and commitment. Only lifelong changes in your eating habits and physical activity will keep those extra pounds off and keep you healthy. The best way to lose weight is to observe a portion-controlled diet, according to the American Heart Association, one that emphasizes whole grains, fresh fruits and vegetables, low-fat dairy and combined with regular physical activity.