These ‘quick fix’ regimens are heavily promoted across the media with the claim that a new miracle technique will allow you to lose all the weight you desire in a record shattering time. Fad diets have encouraged consumption of particular foods (the Cabbage Soup Diet, the Grapefruit Diet), particular combinations of foods (The Zone Diet), particular times that a food should be consumed (The Rotation Diet), elimination of specific foods (The Atkins Diet, Life Without Bread) and even eating based on a person’s blood type (Eat Right for Your Type). Many fad diets play to our aspirations and are named after popular places associated with wealth and fame (The Beverly Hills Diet, The South Beach Diet). Indeed, the list of fad diets out there is never-ending and all boldly promise speedy weight loss. Each is advertised in its own attractive way, in an attempt to capture the attention of as many consumers possible. But the fact is that despite the desirable pros of quick weight loss, most fad diets share common cons.
Most significant is the fact that omitting food from your diet can lead to several nutrient deficiencies including fibre, vitamins, minerals and protective phytochemicals. ‘Fad diets’ also lack the balance of protein, carbs and fats, recommended by the major health organisations. On a practical level, such diets high in protein, high in fat and low in carbs tend to promote the loss of water. Although this diuretic effect may fabricate a sense of achievement in the dieter, this weight can and does return quickly.
There’s worse news; if this imbalanced diet is maintained, the body will soon enter a fasting state called ketosis, in which the body metabolises muscle tissue instead of fat. Deliberately inducing this state can lead to muscle breakdown, headaches and kidney problems. In pregnancy, ketosis may cause foetal abnormality or death. It can also be fatal for individuals with diabetes. Additionally, the high amounts of cholesterol and saturated fat in high protein, low-carb diets increases the risk for heart disease and some cancers.
So what works? As a nutrition expert, my advice would be to adopt healthy eating habits rather than engaging in crash diets. The American Dietetic Association (ADA) calls for “100 per cent fad-free” lifestyles and adoption of proven, science-based approaches to weight loss.” Simply, the human body is all about balance so eat fewer calories than you burn off. Try to eat a variety of foods including lean protein, whole-grain complex carbohydrates and at least five servings of fruit and vegetables along with good fats like Omega-3 from fish and monounsaturated fats from nuts and olive oil. Also cut down on saturated fats from animal sources and trans fats from fried foods and fast food. The best is to eat smaller meals, i.e. portion-controlled, more frequently. Definitely avoid ‘empty calories’ such as sugar-containing soft drinks. Finally, to optimise your weight loss, exercise at least 30-45 minutes every day and drink adequate amounts of water.
The word “diet” comes from the Greek diaita, which means “manner of living”: accordingly the best diet should be a way of life. Bottom line: a balanced diet coupled with a healthy lifestyle can help most individuals handle and maintain weight loss for both health and appearance’s sake.
