Lose 10 pounds in 10 days and trim inches off your waist! Achieve quick slimming results with this one secret! Secret or just a fad?
Fad diets offer a quick fix for weight loss or immediate concerns, unlike long-term lifestyle changes recommended by dietitians such as the Mediterranean or DASH diets.
How to Identify a Fad Diet?
Distinguishing between a fad diet and a sustainable lifestyle diet can be challenging. This is how to identify a fad diet:
- Promises rapid weight loss
- Designed as a short-term solution
- Relies on specific foods as a “magic cure” for weight loss
- Excludes certain food groups
- Makes bold claims without scientific support
- Endorsed by an influencer or celebrity
- May be expensive to follow
While some fad diets may have been around for years, a study warns that following them for an extended period could be harmful to health. Fad diets often defy basic principles of biochemistry and nutritional adequacy.
Related: What is a Sustainable Diet?
Popular Diets
Here’s a breakdown of some popular diets:
Best: Keto Diet
- High-fat, moderate-protein, very low-carbohydrate diet
- Quick initial weight loss, but long-term sustainability is a challenge
- Limitations include potential discipline issues and the body’s need for carbohydrates
Related: Keto Diet: A Complete Scientific Guide For Beginners
Worst: Carnivore Diet
- Strictly limited to red meat, poultry, fish, butter, and eggs
- Lack of variety can be detrimental to health, raising “bad” LDL cholesterol levels
- Absence of plant foods leads to a lack of fiber, causing various issues
Best: Vegan Diet
- Eliminates all animal products
- Supports heart health and healthy weight when followed properly
- Potential drawbacks include the difficulty and expense of maintaining the diet
Worst: HCG Diet
- Limits daily calories to 500
- Involves hormone injections with unsupported weight-loss claims
- Likely lacks essential nutrients, posing health risks
Best: Intermittent Fasting
- Restricts eating window, with various methods available
- Strong research supports effectiveness and adherence
- Easier than calorie counting for overall calorie reduction
Related: How Does Intermittent Fasting Affect Metabolism
Worst: Cabbage Soup Diet Plan
- Relies on cabbage soup for seven days, promising rapid weight loss
- Lack of variety and essential nutrients makes it unsustainable and potentially boring
Best: SlimFast Diet
- Ranked as a fast weight-loss diet by U.S. News & World Report
- Meal replacement shakes lack the nutritional richness of whole foods
- Convenience may come at the expense of dietary adequacy
Worst: Sleeping Beauty Diet
- Advocates excessive sleep to suppress appetite
- Involves taking sedatives, posing serious health risks
- Considered disordered eating and should be avoided
Best: Atkins Diet
- Low-carb, high-protein diet with four phases
- Effective for rapid weight loss, with a learning curve
- Designed for long-term maintenance but may lack necessary carbohydrates
Worst: Cotton Ball Diet
- Involves consuming cotton balls to fill up the stomach
- Dangerous and can lead to nutrient deficiencies and intestinal blockages
- Not worth the risk to health.
Summary
Fad diets gain sudden popularity due to media, celebrity support, or social trends. These diets are extreme and unsustainable, often claiming quick and dramatic weight loss or other health benefits.
Reference: Wahlgren, K., Gorin, A., Migala, J., Mitri, M., Lawler, M., Macht, H., Cherney, K., & Medaris, A. (n.d.). What is a fad diet? plus, the best and worst plans, per RDS. EverydayHealth.com. https://www.everydayhealth.com/diet-nutrition/diet/best-worst-fad-diets/
