Fad diets are weight loss schemes that promise quick fixes, often involving very strict and extreme eating plans, or very low caloric intake. Unfortunately, these diets do not provide long-term benefits. If anything, they can cause serious health problems.
1. They Make You Gain Even More Weight
What usually makes fad diets very tempting are the promises of quick weight loss with little effort on the part of the participant. Sure, everyone would love to lose weight in the soonest possible time, with minimal effort and that is always the hook.
Unfortunately, the truth is that yes you can lose weight with fad diets but often it is mostly water weight. Also, fad diets are very hard to stick with, and so while you may lose an initial few pounds, once you resume your normal diet (and everyone always does), you will gain all the weight back, and more often than not, you gain more! This is called rebound weight gain.
Fad diets never implement or address the permanent lifestyle changes required for lasting healthy weight management.
2. They Can Lead to Nutritional Deficits
Most fad diets restrict your options to specific types of food, thereby eliminating important nutrients the body needs. When you’re limited to a specific type of group, you sacrifice the nutrients that you would otherwise obtain if you were eating a healthy and well-balanced diet.
Carbohydrates are oftentimes considered a no-no in many of these diets, but in reality, restricting carbohydrates can significantly hurt your energy levels, making you feel fatigued. You will not have the necessary fuel to energize your workouts and function effectively on a day-to-day basis.
In reality, complex carbohydrates, like whole grains actually support healthy weight loss because they contain high amounts of fiber that keeps you full longer and prevents sugar spikes in the blood that keeps out of control cravings at bay.
The same misconception goes for fat. Many fad diets attempt to turn fat into a mortal enemy, when in reality, not all fats are bad. In fact, certain types of fats such as omega-3 are necessary for optimum health and mono-saturated fats are required for brain and heart health.
3. They Ruin Your Body’s Natural Metabolism
Fad diets often dictate you how much to eat and when to eat, which goes against your body’s natural eating pattern. Our bodies are aware when we need to eat and when we have had enough. While fad diets may give you temporary results, there are long-term implications that can affect your health permanently.
Mindfulness is a technique taught in meditation and yoga, and can help you to get in touch with your body and real hunger, and this is a much more effective and healthy way to lose weight.
4 They Often Lack The Element of Exercise
Most fad diets are too focused on the food intake itself, and neglect the importance of exercise. Since they often advise the intake of very low amounts of calories, exercise is often not recommended, if not restricted. This can be detrimental to your overall health.
5. They Are Not Sustainable
Fad diets are just that – fads. They are not meant to last on a permanent basis. These types of diets promote rapid weight loss in an unreasonable amount of time, rather than a healthy lifestyle that is sustainable for the long term. They never address lifestyle changes, such as choosing an apple for dessert over apple pie and changing your taste accordingly.
Many people can attest that they have lost over 100 pounds over a lifetime in 10-pound spurts. Lose it, and gain it back, lose it, and gain it back, repeatedly in a vicious yo-yo cycle. Usually at the center of this merry-go-round is a fad diet turning the wheel.
I this I should also add diets can cause Hair Loss as well. . .
Fad diets can lead to hair loss because they are nutrient deficient. For one, protein is a nutrient that you need if you want your hair to be and grow healthy. Not having enough may cause hair fall and brittleness.
How To Spot A Fad Diet
Quick fix promises
Involvement of “magic foods” or special food combinations
Exclusion of a particular food group, for example, carbohydrates
Unproven claims that are based on limited scientific study
The suggestion that certain food combinations can alter your body chemistry
Instead of going for fad diets, the best way to lose weight is a gradual transition to a healthy lifestyle. Start by making small changes. It is not difficult! Be consistent and those small changes will make a big difference in your weight, health and how you feel.
The best part is that you will NEVER have to go on another diet, fad or otherwise again.
To Your Health & Success,