At any given moment, 1 out of every 3 women and 1 out of every 4 men are on a diet, according to the Colorado State University. About 66 percent of these dieters will regain whatever weight they've lost within a year, especially if they have been following a fad diet, or a temporarily popular diet that defies basic biochemistry. Learning how to identify a fad diet may stop that "weight loss, weight gain" cycle so dieters can lose weight permanently.
Step 1
Find out if the diet promises dramatic weight loss quickly. It is physically impossible for you to lose 2 to 3 lbs. of fat in a week, according to Dr. Mary Gavin at the Nemours Foundation's Teens Health website. You will have more success at keeping the weight off if you lose it slowly. A healthy weight loss plan should promote a 1/2 to 1 lb. per week weight loss.
Step 2
Review whether the diet promotes unbalanced diets. Any diet that limits your intake of whole food groups or emphasizes one particular food may lead to nutritional deficiencies. A healthy weight loss diet should include a variety of healthy foods from each of the food groups to help make sure you meet all of your nutrient needs. In addition, it should include foods you enjoy eating. You will have more success at sticking with a diet plan if it includes foods you like to eat.
Step 3
See whether the diet requires the use of pills, powders or herbs. Any diet that requires you to purchase special products will only help you lose money, not weight. Many of these special products contain diuretics or laxatives that promote the loss of water weight not fat weight. In addition, some of these products can be dangerous to your health.
Step 4
Study whether the diet requires you to eat a specific combination of foods at specific times. There is no evidence to support the claims that eating a specific combination of foods at a specific time will help you burn fat, says the American Dietetic Association.
Tips and Warnings
- When it comes to losing weight and keeping it off, you simply need to eat fewer calories than your body uses. A healthy weight loss diet should include fresh fruits and vegetables, whole grains, lean sources of protein, low-fat or nonfat dairy foods and heart-healthy fats. Talk to a nutrition professional to help you create a healthy weight loss plan.
- Many fad diets can be dangerous to your health. Consult with your doctor before starting any weight loss plan.
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