Fad diets have bombarded the American culture over the last decade or so, and whatever it promotes, it promises this: quick weight loss. As it turns out, subsequent weight gain is typically the result. Let’s take a look at the most popular fad diets and discern fact from fiction.
The Atkins Diet claims that carbohydrates make you overweight, and that eating only protein and fat will help you lose that extra weight. Restricting carbohydrates inevitably restricts calories, which will result in weight loss. It also causes water loss, which contributes to the illusion of success. But what’s dangerous about this diet is that it promotes a high intake of saturated fat, which is unhealthy for the cardiovascular system. A high intake of protein may increase the risk for kidney stones, osteoporosis, gout, and certain cancers. The diet lacks healthy carbohydrates such as fruits, certain vegetables and whole grains, which improve health, blood sugar control and weight control over time.
The South Beach Diet uses the glycemic index to weed out “bad” carbohydrates, restricting them to supposedly cure cravings in order to lose weight. It goes as far as to call healthy foods such as carrots, watermelon, bananas and pineapple “bad,” and it emphasizes a higher intake of animal protein and saturated fat. If one were to look at a sample South Beach Diet menu, it would average around 1,200 calories a day. This amount of calories, on any diet, would cause most adults to lose weight. On the other hand, it does promote some healthy carbohydrates such as some fruits, vegetables, legumes and whole wheat starches.
The Zone Diet restricts foods that have a high glycemic index, as well, but with the intent to cause the body to burn fat for energy. The glycemic index is not a reliable means of choosing the right foods for weight loss because it can make some very unhealthy foods look better than many healthy foods.
Most of the time, people cannot sustain these diets for long and end up gaining back the weight they lost, and sometimes more. Most often, weight is kept off if it is lost slowly rather than quickly, as caused by these fad diets. A change in lifestyle is most important in keeping healthy, by reducing the intake of foods high in sugar, saturated fat and processed white flour, and increasing the intake of low fat, high fiber whole foods such as fruits, vegetables, whole grains and beans. Lean meats and low fat dairy products in small portions contribute to a healthy diet, and topping it off with daily exercise will help keep weight in check.
In the end, if a diet promises quick weight loss, helps to sell a company’s product, lacks valid scientific research to support its claims, gives lists of “good” and “bad” foods, and sounds too good to be true, it probably is! Steer clear of these so-called “fad” diets. By simply making healthy lifestyle changes and smart food choices, you’ll be better off in the long run.
Article written by Allison Francis, RD, LD, CNSD