Time to Fade the Fad Diet

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The internet and social media are swarming with new diets and tricks that promise to help you lose weight fast. With so many diet ads coming from every direction it is becoming increasingly hard to sort the myths from the facts.

Is there a magic trick that will allow you to lose weight fast?!

Will cutting out certain foods jumpstart your metabolism?!

Can you lose 10 pounds overnight?!

The short answer is NO. Like most everything else, if it sounds too good to be true, it probably is. These types of diets are called Fad Diets.

A Fad Diet is any diet that recommends:
-Altering the intake proportions of macronutrients, like carbohydrates, protein and fats
-Instructs to intake or avoid certain foods with the goal of rapid weight loss
-Promotes “miracle fat-burning foods”
-Uses ridged menus with no health warning
-Does not include physical activity
-Can include buying some type of nutritional supplement
-Restrictive

Some of the current popular Fad diets include the Ketogenic Diet, The South Beach Diet, Atkins Diet Revolution, Blood Type Diet, intermittent fasting, Alkaline Diet, Paleo and whole 30.

The truth behind the weight loss:


The majority of these diets work by creating a caloric deficit. A caloric deficit is when the amount of calories you consume are less than the amount of calories you are burning.
Unfortunately, this gives the illusion that the diet is working. However, as soon as the diet stops, the weight comes back, often more than was lost during the diet. Most people do not gain a significant amount of weight overnight, so it makes sense that we cannot lose that weight overnight.
This type of Yo-Yo dieting causes cycles of unhealthy weight loss and weight gain, causing more harm than good to the body!

There IS a way to lose weight AND be healthy. Following a healthy diet helps you build healthy habits to make weight loss more sustainable and easier on your body. The three real life “hacks” for healthy weight loss are

Eating a balanced diet with protein, whole grains and lots of nutrient dense fruits and vegetables
Limit (NOT eliminate) high fat, High calorie, high cholesterol and sugar dense foods
Exercise regularly
Focus on portion control


Some governmental agencies with trustworthy information include:

Centers for Disease Control and prevention (CDC) @ cdc.gov
The U.S. Department of Agriculture (USDA)
Choose My Plate @ choosemyplate.gov
The National Health Information Center @ health.gov


Some non-profits with trustworthy information include:

The Academy of Nutrition and Dietetics @ eatright.org
The American Heart Association (AHA) @ heart.org
The American Diabetes Association @ diabetes.org


J.D
resources:
fad diet. (2020, June). Temple Health. https://www.templehealth.org/about/blog/fad-diets-myths-vs-facts Connell, M. M. S. (2018, February 15).
How to spot a fad diet | UPMC Health Plan. UPMC MyHealth Matters. https://www.upmcmyhealthmatters.com/know-a-fad-diet-when-you-see-one/ Pronschinske, J. R. (2022, March 2).
Don’t fall for fad diets. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/dont-fall-for-a-fad-diet

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