The Effects Of Fad Dieting

Fad diets promise amazing and fast results that are unrealistic and sometimes dangerous. Often, these diets promote unhealthy or incorrect habits and cause you to regain any weight that you lose. Instead of these plans, follow the tried-and-true method of trying to lose one pound per week by reducing your calorie intake by 500 calories each day. Ideally, combine diet and exercise to achieve this goal. Talk to your doctor before beginning a new diet and exercise plan.

Nutrient Deficiencies

Many fad diets encourage leaving specific foods or even whole food groups out of your diet for an extended period of time. By eating this way, you might not give your body enough of the protein, fat and carbohydrates it needs to function properly. Your body needs a mix of these three macronutrients for energy and the specific functions of each group. Carbohydrates provide support to the central nervous system, muscles and organs; protein is needed for tissues, immune system health and hormones; and fat helps your body absorb vitamins and supports cell membranes. Also, fad diets often lack adequate amounts of fiber, vitamins and other micronutrients.

Yo-Yo Dieting

Fad diets generally cause the up and down dieting that results in people giving up on health. If you do not eat enough, your body is likely to slow down your metabolism to make up for the lack of food, which could actually cause you to gain weight. Many fad diets also cause you to lose water weight in the beginning, which you will gain back. These diets are often difficult to maintain because they are unrealistic, so you probably won't stay on them very long. When you go off the diet, you are likely to overeat after starving your body.

Incorrect Information

Many fad diets teach incorrect health information. As a 2004 fact sheet by Rutgers University notes, many fad diets make claims about foods or food combinations that are not backed up by science. Many fad diets also encourage the use of supplements. Supplements are not always regulated and you should use caution when using them. Many supplements can have side effects just like medications. Do not take supplements simply because a diet plan tells you to; research those supplements and run them by your doctor.

Health Consequences

For all of these reasons, fad diets can be harmful for your health. The Weight-Control Information Network explains that losing more than 3 lbs. each week for a period of time, after the first two weeks when you might lose more, can cause gallstones. If your diet does not provide enough calories each day, it could cause an abnormal heart rate. Without enough carbohydrates in your diet, you can develop grout or kidney stones. Without enough fiber, you can develop constipation. Low-carbohydrate fad diets often encourage you to eat too much protein and fat which can cause increased cholesterol and cardiovascular risks.