Weight loss veterans
know that losing weight and keeping it off requires a long-term commitment, yet
even savvy dieters can occasionally be tempted by the quickweight loss promised
by fad diets. As each new “lose weight fast” gimmick comes along, some people
forget about the negatives associated with most fad diets — from a lack of
nutritional value to food restrictions that are hard to live with — while
others might not know if the weight-loss plan they’re considering is a fad or a
program that could be helpful over the long haul. Here’s how to tell a
flash-in-the-pan plan from an effective one.
Beware Magical Claims and Passing Promises
“It seems to be human
nature to be attracted to fad diets, which promise quick and easy results,”
says Allen Knehans, PhD, chair of the department of nutritional sciences at
Oklahoma University Health Sciences University in Oklahoma City. Weeding out
fad diets takes a bit of effort because, Knehans acknowledges, “there is no
standard definition of a fad diet.” Here are some of the red flags that
indicate a weight-loss plan is an ineffective fad diet:
·
The diet promises that you will lose weight fast or at an unrealistic pace.
The claims sound too good to be true. The diet's recommendations are based on a
single study – or no research at all.
·
The diet's recommendations seem extreme.
·
Statements made about the diet are refuted by reputable scientific
organizations.
·
It refers to foods as “good” or “bad.”
·
Personal testimonials are used to “sell” the diet.
·
The fad diet involves crash dieting, or very intense reductions in eating
and drinking.
“Fad diets are the
parachute pants of nutrition,” explains nutritionist Judy Penta, BS, a
certified holistic health counselor and personal trainer with Patients Medical
in New York City. “Usually these diets are popular only for a short time — a
season or at most a few years — then become unpopular or even laughable when
the new fad comes along.”
Feeding The Popularity Fad Diets
Why do fad diets
become the rage? A number of factors typically fuel their popularity,
including:
·
Celebrity endorsements. Who doesn’t want
to be as popular and slender as the latest starlet?
·
The promise of quick weight loss. In this age of
instant everything, there’s a natural temptation to fall for a weight-loss plan
that promises quick weight loss in only weeks rather than months.
·
The “elimination” mentality. The idea that
cutting out certain foods will result in quick weight loss plays into popular
beliefs about dieting. “Many of these diets promote elimination of one or
multiple food groups for a set number of days or in very specific combinations
with some sort of gimmick,” says Penta, adding that many people equate misery
and deprivation with dieting and so are more willing to accept this type of
weight-loss plan, at least for a brief while.
·
Peer pressure. If all your friends are following
the fad, it’s tempting to join in.
Fad Diet Safety Questions
The most important
question about any weight-loss plan is not whether it is
effective, but whether it’s safe and healthy for you.
Many fad diets work
for a short period of time, usually causing you to drop pounds due to possibly
unhealthy calorie reduction or water weight loss. Occasionally you may learn a
trick or two about adding healthy foods to your diet or maybe a new
recipe that you enjoy.
“The fad diets succeed
at jolting you from the grind of mindless snacking, eating junk food on the
run, and all the calorie and fat-packed extras like whipped cream in the cappuccino,
or grabbing a slice of pizza on the way home from work. Just making these
lifestyle adjustments is usually enough to see some weight loss,” explains
Penta.
However, while you are
reaping the benefits of your new quick weight-loss plan, you have to consider
its overall nutritional makeup. Unfortunately, many fad diets do not meet the
nutritional needs of most people. Here are some signs that a fad diet is not
healthy for you:
·
Muscle cramps
·
Dizziness
·
Confusion
·
Fainting
·
Dehydration
·
Severe constipation or
diarrhea
·
Mood changes
·
Constant hunger
People who are on
medication or have chronic health concerns must be especially cautious with fad
diets, says Penta, and should always talk to a doctor before trying any new
diet. There are also some psychological consequences to fad dieting, Penta
adds. The fact that the diet resulted in quick weight loss without meeting your
nutritional needs can lead to regaining weight rapidly if you revert back to
your old eating habits and, ultimately, to yo-yo dieting.
“The sad fact is that
fad diets set the individual up for failure. When the diet fails, the dieters
may blame themselves and develop a feeling of demoralization and hopelessness
that they are unable to lose weight,” says Penta.
This can make it harder to make the healthy changes needed for long-term weight
loss.
Find Better Alternatives to Fad Diets
If you are concerned
that a weight-loss plan could be a fad diet, do some research — look for the
science behind the diet’s claims. A better solution is to work with a
nutritionist or registered dietitian to create a realistic diet that will be
effective for you.
“People should follow
recommendations made by reputable organizations, such as the Dietary Guidelines
for Americans, which are made by the U.S. Department of Agriculture and U.S.
Department of Health and Human Services,” Knehans says. The reality of weight
loss is that, in the long run, a slow and steady approach brings more lasting
results than any quick weight-loss fad.