In today’s world, consumers are constantly bombarded with messages about nutrition trends on social media, in commercials, and in books, often receiving conflicting advice. One day eggs are great to eat, the next day you’re told to avoid them. Red wine has health benefits, but drinking too much is bad for you. Coconut oil is a miracle food, but it’s also really high in saturated fat, which can increase your LDL (bad) cholesterol. This constant influx of information, coupled with the desire for quick results, has fueled the popularity of fad diets. But what exactly are fad diets, and why do they so often fail?
What are Fad Diets?
Fad diets are trendy dietary patterns that promise a quick fix for weight loss. The weight-loss industry was valued at $71 billion, which means that companies make promises to bring in the big bucks. These diets gain popularity in the short term, even though they’re often not based on solid scientific research or evidence. They are often marketed with specific claims that defy the basic principles of biochemistry and nutritional adequacy.
A wide range of fad diets has been proposed to date, ranging from low-carbohydrate diets to low-fat diets, high-fat to high-protein diets, those with detoxification claims, and others of the Mediterranean or Paleolithic origin.
The Allure of Quick Fixes
The global prevalence of obesity is alarmingly high and is impacting both developed and underdeveloped countries, beyond the borders of ethnicity, sex, and age. On the other hand, the global interest in dieting has increased, and people are obsessed with certain fad diets, assuming them as a magic bullet for their long-term problems.
Fad diets are quite appealing due to the proposed claims. People are often duped into buying the latest “weight-loss” product or book only to spend even more money trying the next fad.
Read also: Energy Consumption and Diets
Why Fad Diets Fail: A Multifaceted Problem
Fad diets often promise quick and dramatic results, but they rarely deliver sustainable weight loss. Instead of improving overall health, these diets can leave you feeling frustrated and stuck in a cycle of weight gain and loss.
Here’s why fad diets probably won’t do much for your health in the long term:
Deprivation and Restriction
A calorie deficit promotes weight loss. But depriving yourself of the foods you enjoy to cut calories is likely to backfire. And while fad diets may help you lose weight in the short term, they’re hard to stick to in the long run because of their restrictive nature. Certain restrictive diets may increase the risk of developing eating disorder tendencies in people of all sizes. Moreover, restriction can lead to cravings.
Researchers are still trying to understand food cravings, but completely cutting out chocolate, potato chips, or ice cream can lead you to want those foods more than ever. Deprivation isn’t a viable long-term solution because it’s not sustainable. The restriction mindset can lead to binging and further restriction - an unhealthy cycle that can cause weight-cycling, which is associated with a higher risk of disease and mortality. There’s also a potential association between restrictive dieting and the development of eating disorders. Removing your favorite foods also takes away a lot of pleasure in eating. It’s possible to enjoy the foods you love and still reach your health goals. One of the principal tenets of Intuitive Eating, for example, is gentle nutrition, the concept that you can eat healthfully while honoring your taste buds.
Nutrient Deficiencies
Often, certain foods or macronutrients become the target of fad diets. Cutting out foods and food groups, or significantly reducing caloric intake, can make it much harder to get the nutrients your body needs. If you’re required to cut out an entire food group, the diet probably won’t last. You may also be at higher risk for nutrient deficiencies. For example, people following a strict vegan diet are at risk for vitamin B12 deficiency because the nutrient is found primarily in animal foods. And if you eat a very low carb diet, like the keto diet, you may not be getting enough fiber or other key vitamins and minerals, which can lead to unpleasant side effects like constipation and muscle cramps.
Read also: Diets of the Stars
Unnecessarily Demonizing Certain Foods
Your diet doesn’t need to involve an all-or-nothing approach. Some foods are more nutritious than others, but all foods can be a part of a healthy diet. We live in a world of delicious options, after all. Of course, too much of a tasty thing may negatively impact your health. Large quantities of refined carbs, for instance, can cause blood sugar spikes that may eventually lead to diabetes. They may also contribute to the development of heart disease. Carbs aren’t the enemy, though. You can reduce your refined carbs and sugar intake without going to the extreme. Whole grains, fruits, vegetables, and legumes contain plenty of nutrients, including fiber, which is essential for gut health.
Disordered Eating
Diets can also negatively impact your mental health. Fad diets, in particular, are associated with an increased risk of disordered eating and eating disorders due to their restrictive nature and negative impact on body image. There’s also the mental toll of restriction to consider. Constantly striving to “eat perfectly” can cause unnecessary stress, which may, in turn, affect your overall health.
Lack of Scientific Evidence
There isn’t quality clinical evidence to back up the safety or efficacy of most fad diets. Same thing for juice cleanse diets that supposedly “detox” the body. Your body already has a detoxification system: your liver and kidneys. Even well-studied diets have been co-opted by the weight-loss industry and sold to people as quick fixes. The ketogenic or keto diet, for instance, is an effective alternative treatment option for people with epilepsy who don’t respond to traditional antiseizure medications or aren’t good candidates for surgery. The diet also has some potential benefits like improving heart health, but it comes with several potential side effects.
Unsustainable Habits
Fad diets often focus on quick fixes rather than sustainable habits. While you might lose weight initially, the results are rarely long-lasting. The weight lost during these diets is often water weight or lean muscle, not fat. Many fad diets are unbalanced and deprive your body of essential nutrients. For example, diets that cut out carbohydrates entirely can leave you feeling fatigued and irritable because your body isn’t receiving the fuel it needs. Fad diets are often built on extreme restrictions that are impossible to maintain over time. Whether it’s eliminating entire food groups or drastically reducing your calorie intake, these plans make it difficult to lead a normal, enjoyable life.
Examples of Fad Diets and Their Pitfalls
Several fad diets have emerged in the previous few decades. Here are a few examples of fad diets:
Read also: Unpacking weird and dangerous diets
The Atkins Diet
In the 1970s, a low carbohydrate, high protein (LCHP) regimen was developed by cardiologist Dr. Robert Atkins, which was published in his book “Dr. Atkins’ New Diet Revolution”. This diet was promoted as a quick weight loss plan based on a lifetime change in eating habits. Atkins believed that metabolic imbalance resulting from carbohydrate consumption is the major cause of obesity. He claimed that this is the easiest, high-energy diet that mobilizes fats more than any other diet for weight loss maintenance. The diet has four phases: induction phase, ongoing weight loss phase, pre-maintenance phase, and lifetime maintenance phase. The modified version of the AD (MAD) is currently available with the same four phases but slightly modified net carbs consumption in each phase. The MAD is less restrictive, allowing the person to choose the number of net carbs in phase 1, i.e., 20, 40, or 100 g of carbs and fats are not just allowed but encouraged.
Atkins diet has not been extensively studied while those studies that have been mentioned earlier have high dropout rates and are sometimes non-conclusive. Despite the rapid weight reduction, there are some concerns for those with comorbidities. There are some considerable potential complications associated with LCHP diets. There is conflicting evidence on the urinary stone formation tendency of LCHP diets. A short-term study showed that healthy subjects followed the LCHP diet for 6 weeks, decreased urine pH, increased urinary-acid excretion, and decreased calcium balance was observed in them. Therefore, they had a greater risk of stone formation. Metabolic acidosis is a common complication of LCHP diets. A case of 40 years old obese woman was reported, who was presented with nausea, vomiting, dehydration, and dyspnea. Investigations revealed that she was following AD, lost 9 kg in 1 month, and laboratory findings were consistent with ketoacidosis Chen et al. Pregnant and lactating mothers should be cautious when following such a diet as there is a reported case of LCD-associated ketoacidosis in a non-diabetic lactating mother.
AD provides several benefits including weight reduction and cardio-metabolic health improvement, but limited evidence exists as compliance is the major barrier to this dietary regimen.
The Ketogenic Diet
In 1923, Dr. Russell Wilder designed the classic KD for the treatment of epilepsy. The classic keto is a strict regime comprised of a 4:1 ratio, which means one part of carbs and proteins combined for four parts of fats. The use of KD for treating different diseases has increased over the past few decades. All the currently available versions are modified forms of classic KD. There are five types of KD published in the medical literature: (i) classic keto (ii) modified keto (iii) Medium-chain triglycerides oil (iv) Low glycemic index treatment (v) Modified Atkins diet. The macronutrient ratio is the major difference between these diets. In a nutshell, KD is a VLCD that relies on a moderate amount of proteins, high fat, and low carbohydrates that provide approximately 5-10% of calories from carbohydrates, 20-25% of calories from proteins, and 65-80% of calories from fats.
KD is known for its neuroprotective action in various neurological illnesses like Alzheimer’s disease, amyotrophic lateral sclerosis, Parkinson’s disease, ischemic brain injury, traumatic brain injury, depression, autism, and narcolepsy. In the modern era, KD is recognized as a weight loss intervention but studies suggest mixed findings.
Short-term minor side effects of KD are quite common, that include vomiting, nausea, gastrointestinal discomfort, fatigue, dizziness, feeling faint, decreased energy, and heartbeat alterations. KD initiation mostly results in hypoglycemia and lethargy. KD should be initiated with caution in combination with other treatments. A case report showed that the use of Valproate along with KD resulted in the development of hepatic dysfunction in a patient. Ketogenic diet may negatively impact the lipid profile. A case report showed that following strict KD for 30-40 days, resulted in a rapid increase in LDL-c and TC. A recent case report demonstrated KD induced severe hyperlipidemia in an overweight 41 year old male. A retrospective cohort study showed that those on KD therapy had low normal bone mineral density, 8.8% of study subjects got kidney stones and 8.8% got a fracture during treatment. A newly recognized complication of KD is hypercalcemia.
In the short term, you may experience what’s known as the “keto flu,” which can cause temporary symptoms such as:
- Fatigue
- Dizziness
- Nausea
- Vomiting
- Constipation
- Low exercise tolerance
- Headache
If you stick to the diet in the long term, your risk for developing the following may increase:
- Fatty liver
- Kidney stones
- Vitamin deficiency
- Low protein levels
And the diet may not be suitable for people with certain health conditions like type 1 diabetes.
The Paleo Diet
The PD also referred to as the Stone Age, caveman, or hunter-gatherer diet was initially introduced in 1985 by Eaton and Konner, and published by Dr. Loren Cordain in 2010. It is marketed with the claims to improve health and cure diseases like obesity, cardiovascular disease, diabetes, cancer, and osteoporosis. Proponents of this dietary pattern believe that the modern diet (mainly processed foods, dairy products, grains, and legumes) is the cause of modern diseases and the obesity epidemic. Moreover, humans have evolved before agricultural development while the human diet has revolutionized more rapidly than our genetics; thus Paleolithic foods are more suited to our genetic makeup than the current modern diet. Cordain’s PD has a basic set of rules, i.e., there is no restriction on the consumption of lean meats, fruits, and non-starchy vegetables while dairy products, legumes, cereals, and processed foods are strictly restricted. There is little to no focus on portions, and calories. There are three adherence levels to the PD: entry-level, maintenance level, and maximal weight loss level.
The Gluten-Free Diet
Another trendy food lifestyle is the gluten-free diet. Even though a gluten-free diet is necessary for some people, most don’t need to eliminate gluten from their diet to be healthy. Like any other diet, it’s important to be well-rounded and consume a variety of nutrient-dense foods. And for some people, skipping gluten-containing products without guidance from a registered dietitian may actually be harmful.
What to Do Instead of Following Fad Diets
You can better your health without focusing on weight loss. Plenty of lifestyle changes and habits can improve health markers like blood pressure and heart health - walking, cooking more at home, getting quality sleep, reducing stress levels, for example. Instead of relying on fad diets, focus on a personalized weight loss strategy that fits your unique needs. Sustainable weight loss is about making gradual changes to your eating habits, incorporating physical activity, and addressing any underlying medical conditions that may be contributing to weight gain.
Here’s what to try instead of that popular fad diet that’s all over your social media feeds.
Be Consistent
Eat consistently throughout the day to help maintain optimal blood sugar levels, prevent indigestion, and curb uncomfortable bloating.
Eat Balanced Meals
Aim for your meals to include lean protein, carbs high in fiber, and healthy fat. Not only will this help you eat a variety of nutrient-rich foods, but it’ll also stabilize your blood sugar and promote a healthy gut microbiota.
Focus on Adding Instead of Taking Away
Eat more fruits and veggies! Aim for 4-5 servings daily. What’s a serving? One cup of leafy greens, 1/2 cup of cooked veggies, a piece of fruit about the size of a tennis ball, or about 1 cup of berries. If that sounds like a lot, start slow and add a serving to one meal or snack. Remember that canned, frozen, and dried produce count too, but try to opt for ones with no or little added sugar and salt.
Be Mindful of Added Sugar
The American Heart Association recommends less than 25 grams for women daily and less than 36 grams for men, but it’s a good idea to keep added sugar intake as low as possible for optimal health. You’ll find added sugar in sweet foods, like cookies and ice cream, but it’s also in many other foods like bread, crackers, and yogurt. Added sugar shows up on food labels under various names: honey, agave, invert sugar, sucrose, and fructose. Try to choose lower sugar options when you can.
Enjoy Foods You Love
Complete deprivation doesn’t work. If you’re worried about sugar intake, having some dessert every night may help curb intense sweet cravings. Restrictive diets tell you never to have dessert, leading to cravings and binging. Because you tell yourself you’ll never eat cookies again, eating one cookie can turn into eating a whole box. Allowing yourself to enjoy the foods you love without the guilt - whether that’s chocolate, ice cream, or cookies - can absolutely be part of a healthy diet.
Get Professional Advice
If you’re feeling super confused about how to incorporate healthy habits and feel overwhelmed by diet culture nonsense, consider seeking out a registered dietitian to help you break down health advice and sustainably achieve your goals. Some professionals like Healthy at Every Size (HAES) or anti-diet dietitians even embrace an anti-diet culture philosophy.