Everyone wants to lose weight as fast as possible. People want to reverse years of bad food habits and low activity levels while shedding the extra kilos overnight. And this is when they look at fad diets.

Fad diets have always been popular due to the desire for quick fixes and instant gratification. These diets promise rapid weight loss and increased vitality. From the Atkins diet to carnivore and intermittent fasting trends, fad diets come and go.

Here we explore the origins, lack of scientific evidence, short-term benefits, and long-term health risks associated with fad diets.

Most Popular Fad Diets

First, let us take a look at a few fad diets that have rocked the internet over the past few of years:

Keto Diet

The ketogenic diet involves a high-fat, low-carbohydrate intake to induce a state of ketosis, where the body burns fat for fuel. It gained popularity for its potential quick weight loss, but its long-term sustainability and health effects were subjects of debate.

Intermittent Fasting

Intermittent fasting involves cycling between periods of eating and fasting. Common methods include the 16/8 method (16 hours of fasting and an 8-hour eating window) and the 5:2 diet (eating normally for five days and restricting calories for two non-consecutive days).

Paleo Diet

The Palaeolithic diet, or Paleo diet, encourages eating like our hunter-gatherer ancestors, focusing on whole foods such as lean meats, fish, fruits, vegetables, nuts, and seeds while excluding processed foods, grains, and dairy.

Mediterranean Diet

The Mediterranean diet emphasises whole, nutrient-dense foods inspired by the traditional dietary patterns of countries bordering the Mediterranean Sea. It includes fruits, vegetables, whole grains, nuts, seeds, and olive oil.

Plant-Based Diets

Plant-based diets focus on consuming predominantly plant-derived foods and avoiding or minimising animal products. Variations include vegetarian and vegan diets.

Low-Carb Diets (Atkins, South Beach)

Low-carbohydrate diets, such as the Atkins and South Beach diets, restrict the intake of carbohydrates to varying degrees, promoting higher protein and fat consumption.

Whole30

The Whole30 diet involves a 30-day elimination phase where participants remove certain food groups such as sugar, dairy, grains, and legumes. After the elimination phase, foods are gradually reintroduced to identify potential sensitivities.

How Can You Spot a Fad Diet?

Spotting a fad diet often involves recognising certain red flags. These diets typically promise rapid and unrealistic weight loss, often exceeding one to two pounds per week. They tend to eliminate entire food groups or label specific foods as “good” or “bad,” promoting a restrictive approach.

Fad diets often lack scientific evidence or rely on anecdotal success stories rather than well-established research. If a diet emphasises specific food combinations, makes drastic claims about the miraculous effects of certain foods, or promotes the use of supplements or detoxes for quick results, it is likely a fad diet.

Moreover, sustainable and balanced approaches to nutrition and weight management should prioritise individual needs and preferences, rather than offering a one-size-fits-all solution.

Short-term Benefits of Fad Diets – A Breakdown

Most fad diets provide you instant benefits, but in most cases, these are just short-term. And they bring with them certain drawbacks too!

Initial Weight Loss

Short-term weight loss associated with fad diets is often attributed to several factors, including water loss, caloric restriction, and initial glycogen depletion.

• Water Loss: Fad diets, particularly low-carbohydrate ones, can cause quick water loss in the body. Carbs are stored in our bodies as glycogen which holds water in a 1:3 ratio, and when carb intake is reduced, the body utilises these stored carbs for energy, releasing water. This initial water loss is not fat but can result in a noticeable weight decrease on the scale.
• Caloric Restriction: Fad diets reduce calories, leading to weight loss by using stored glycogen and fat for energy. However, the weight loss is mainly from glycogen and muscle breakdown, not solely fat.
• Muscle Loss: Certain fad diets, specifically those low in protein, can result in muscle loss. This occurs when the body breaks down muscle tissue for amino acids, leading to weight loss but negatively affecting metabolism and body composition.
• Reduced Intestinal Mass: Extreme diets, which restrict food intake, can cause a decrease in the amount of food passing through the digestive system, resulting in temporary weight loss.

Nutrient Deficiencies

Fad diets often come with several potential pitfalls, one of them being the chances of nutrient deficiencies due to imbalanced or restricted food choices. Here are some key considerations:

• Lack of Nutrient Variety: Many fad diets promote a limited range of foods, often focusing on specific food groups while excluding others. This restriction can lead to a lack of essential nutrients that are present in a diverse and balanced diet.
• Micronutrient Deficiencies: Imbalanced diets may result in deficiencies of essential vitamins and minerals, such as vitamin B12, iron, calcium, and magnesium. These nutrients play crucial roles in various physiological processes, and their shortage can lead to health problems.
• Inadequate Macronutrients: Some fad diets advocate extreme macronutrient ratios, such as very low-carbohydrate or low-fat diets. This can lead to insufficient intake of carbohydrates, fats, or proteins, impacting energy levels, metabolism, and overall bodily functions.
• Risk for Malnutrition: Prolonged adherence to fad diets with inadequate nutrition can increase the risk of malnutrition, which occurs when the body does not receive the necessary nutrients for optimal function. This can have serious health consequences.
• Impact on Bone Health: Certain fad diets may lack sufficient calcium and vitamin D, essential for maintaining bone health. Inadequate intake of these nutrients can contribute to bone density loss and increase the risk of osteoporosis.

Psychological Impact

Rapid weight loss can have significant psychological effects that contribute to a cycle of dieting and frustration. Here are some key psychological aspects to consider:

• Initial Satisfaction: Rapid weight loss can provide a sense of accomplishment and satisfaction, boosting self-esteem and motivation initially. Achieving quick results may reinforce the belief that the chosen diet is effective.
• Unrealistic Expectations: Rapid weight loss can create unrealistic expectations for ongoing progress. When individuals don’t sustain the initial pace of weight loss, they may get disappointed and frustrated, prompting some to abandon the diet.
• Psychological Stress: Extreme dieting and rapid weight loss can lead to psychological stress due to constant monitoring of restrictive eating patterns, calorie counting, and avoidance of certain foods, resulting in anxiety and an unhealthy relationship with food.
• Emotional Impact: Fad diets often involve strict adherence followed by relapses, which can cause emotional distress. Deviating from the diet plan or regaining lost weight can lead to feelings of guilt, shame, and failure.
• Body Image Issues: Rapid weight loss doesn’t always make people feel better about their bodies. They might still see themselves negatively, which makes them constantly chase an ideal body shape, leading to dissatisfaction and frustration.
• Increased Preoccupation with Food: Frequently changing diets and trying to lose weight can make people overly fixated on food. They may constantly think about what, when, and how much to eat, to the point of it taking over their daily lives.
• Dietary Restraint and Binge Eating: Frequent cycles of restrictive dieting, followed by overeating or binge eating, can lead to disordered eating patterns. Restrictive eating can trigger loss of control, leading to compensatory overeating.
• Negative Emotional Impact: Failing to meet weight loss goals or gaining back lost weight can cause negative emotions like frustration, guilt, shame, and disappointment. This can trigger a cycle of emotional eating.
• Impaired Self-Esteem: The cycle of dieting and weight regain can lower self-esteem as individuals may connect their self-worth to their diet adherence and body weight. This can result in feelings of failure and inadequacy when long-term success is not maintained.

Fad Diets vs. Sustainable Lifestyle Changes

So, what can you do to lose weight? There is no alternative to a balanced approach that can be sustained over the long run. Sustainable lifestyle changes focus on overall health, considering factors like mental well-being, cardiovascular health, metabolism, and disease prevention, rather than just weight.

A balanced lifestyle focussed on nutrient-dense foods provides a variety of essential nutrients, promoting overall physiological well-being, energy production, immune function, and tissue repair.

Sustainable changes are key for long-term weight management. They include gradual adjustments to eating habits, physical activity, and lifestyle, reducing weight cycling commonly seen with quick fixes. A sustainable approach to food promotes a positive relationship by emphasising mindful eating, enjoying a variety of foods, and listening to hunger and fullness cues to reduce the risk of disordered eating.

One of the main reasons fad diets don’t work is that it takes a one-size-fits-all solution. Every individual is different and so are their dietary preferences. A professionally qualified dietician will never suggest opting for a fad diet. Dieticians will take a personalised approach instead which takes into account that people’s genetics, metabolism, and reactions to food and exercise are unique.

A personalised approach that acknowledges people’s diverse cultural, taste, and dietary preferences increases the likelihood of individuals adhering to and enjoying their chosen nutritional and fitness strategies. Moreover, every individual has a unique health condition and medical history. Nutrition and fitness recommendations can be adapted to support specific health goals or manage conditions such as diabetes, heart disease, or food allergies.

Sustainable Weight Loss is the Key

Approach fad diets with scepticism due to their potential drawbacks. While they may offer short-term results and be popular, their long-term effects on health are uncertain. Fad diets are often restrictive and can lead to nutritional deficiencies, metabolic issues, and disordered eating habits. It is better to prioritise balanced and sustainable lifestyle changes tailored to individual needs and guided by evidence-based practises and healthcare professionals for long-lasting health.

Sources:

• https://www.eatingwell.com/article/fad-diets/
• https://www.forbes.com/health/body/fad-diets-that-work/
• https://www.allsimplehealthy.com/fad-diets/
• https://extension.okstate.edu/fact-sheets/print-publications/the-health-risks-of-fad-diets.pdf
• https://hwmotivation.com/fad-diets-vs-sustainable-lifestyle-changes-for-weight-loss/
• https://home.myshapa.com/balanced-diet-vs-fad-diets/
• https://youngwomenshealth.org/guides/fad-diets/