A fad diet is one that gains a huge following, then gradually wanes in popularity. Many fad diets are not recommended weight loss methods, but some are successful. Talk with your doctor before beginning any new diet to be sure it aligns with your goals and current health conditions. Keep in mind that if a diet seems to good too be true, it probably is.
Rapid Weight Loss
The Centers for Disease Control and Prevention considers healthy weight loss as being 1 to 2 lbs. per week. Many fad diets promise that you will lose a lot of weight, very quickly or that you will lose weight in one specific area. These are typically claims that cannot be backed up long-term as you may see results right away, but they won't last. This is usually because these plans are very restrictive and difficult to stick with. Much of the weight lost on these programs is water weight, reports the Cooperative Extension Program. It is quickly regained once you return to regular eating patterns. Some of these diets even claim that you can lose weight without changing your eating or exercise patterns by using pills or supplements, many of which have been proven unsafe.
Low Nutrition
Fad diets that advocate eliminating one or more food groups puts you at risk of developing a nutritional deficiency, which can result in health problems. Low carbohydrate diets lack a variety of nutrients, including B vitamins and fiber, which leads to increased cholesterol levels and ketosis. Cutting out dairy foods jeopardizes the health of your bones and teeth. Fasting diets and diet pills can lead to intestinal upset, fatigue and irregular heartbeat, even death if followed for too long. Once you stop the fad diet, you are likely to regain the weight. Iron, fiber and vitamin A and C deficiencies are also possible on a restrictive fad diet.
High Failure Rate
Many of the fad diets that gain popularity for being a quick weight loss fix end up being hard to stick to. This occurs for several reasons. A diet that is too restrictive regarding what you can eat will make eating unenjoyable and increase your risk of quitting. Diets too low in nutrients or calories leave you sluggish and unable to focus because your body isn't receiving the fuel it needs. Diet pills and supplements can cause uncomfortable and dangerous side effects that often make people decide to give them up.
Recommendations
The bottom line when it comes to weight loss is to burn more calories than you consume. To safely lose 1 to 2 lbs. per week, you need to create a 500 to 1,000 calorie deficit each day that week. This can be achieved by eating a variety of foods from each food group, including fruits, vegetables, lean protein, whole grains and low-fat dairy and getting at least 30 minutes of physical activity each day. These are habits that are healthy and simple to maintain and result in losing weight and keeping if off while also supporting good health.
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