People usually want a quick fix when it comes to weight loss. According to Colorado State University Extension, approximately 50 million people go on a diet each year and only 5 percent keep off the weight. With so many different diets and diet products on the market, there are key things to look out for to avoid a diet scam.
Rapid Weight Loss
Many diet fads catch people's attention with claims of rapid weight loss, such as losing 10 pounds in 10 days. These diets are very low in calories, and most of the weight lost is water weight. When dieters stop the diet or stop taking the supplement, they gained weight back quickly. Dr. Stephen Barrett of "Diet Scam Watch" suggests that weight loss greater than 3 pounds per week--beyond the initial few weeks of weight loss--may increase risk for gallstones. Diets with fewer than 800 calories may result in potentially fatal heart rhythm abnormalities. A weight loss of 1 to 2 pounds per week is usually considered sensible and sustainable.
Diet Pills or Supplements
Colorado State University Extension notes that by relying on gimmicks such as weight loss pills or supplements, people do not necessary make the behavior modifications needed for long term weight loss. Gradual lifestyle changes, exercise and healthy food choices need to be incorporated for weight loss to last. In order to lose weight, a caloric deficit of 3,500 calories for every pound needs to occur. Suspect a diet scam, therefore, if a product promises weight loss no matter what or how much you eat. Diet products with ephedra are now banned by the U.S. government, but newer products still have components that may not be completely safe, says Dr. Barrett. He suggests talking with a health care provider before starting any weight loss supplement.
Fad Diets
Any program or diet that restricts food intake to a few, limited choices is not practical for long-term results. Dr. Barrett points out, for example, that long-term health effects are not known for popular diets that include high protein and low carbohydrate intake. MedlinePlus mentions some red flags to watch out for, such as overemphasis on a specific food group or groups; limited food choices; and a "calories do not count" approach. MedlinePlus suggests that dieters look for nutritional or medical information to back up diet claims and to seek the advice of a registered dietitian or physician if they have any questions.
Commercial Weight Loss Programs
There are many weight loss programs on the market to choose from, some of which are reputable and some of which are scams. Colorado State University Extension advises dieters to ask the following questions for a weight loss program: What rate of weight loss does the program aim for? Does the program emphasize balanced food choices and exercise? What are the credentials of those running the program? What are the health risks?
According to data from the National Weight Control Registry, 45 percent with long-term weight loss lost the weight on their own and 55 percent lost weight with the help of a program. In other words, successful weight loss can occur with or without a weight loss program.
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