Fad diets rely on weight-loss strategies that are unhealthy and impossible to follow long term. These types of diets can lead to significant health problems, like nutrient deficiencies, strokes, organ failure and heart attacks. Instead of trying to lose weight with an unhealthy fad diet, following a healthy weight loss program can help you to lose weight without the health consequences.
Time Frame
A healthy rate of weight loss is 1 to 2 lbs. per week. Most fad diets encourage or promise a weight loss of more than 2 lbs. per week. By losing weight at a healthy rate, you are likely losing weight from fat, but when you lose weight rapidly, you are likely losing weight from water or lean body tissues like muscle. A healthy diet includes three regular size meals or up to six small meals per day, starting with breakfast.
Healthy Diet
Following a healthy diet is an alternative to following a fad diet, and it does not put your health at risk. A fad diet, which often leaves out at least one major food group, doesn't allow you to eat a balanced diet. Instead of following those unhealthy eating practices, eat foods from all five food groups -- grains, vegetables, proteins, fruits and dairy -- each day. When you decide on the food choices you will make for the day, focus on choosing items that are low in salt, fat, sugar and calories.
Daily Activity
One area where many fad diets fail is that they don't encourage exercise. To lose weight and stay healthy, you need to exercise for at least 300 minutes per week, which equals an hour of exercise on five days each week. When you work out, you should do a combination of aerobic exercise and strength training exercises. Walking at a brisk pace, swimming, playing tennis, lifting weights or doing vigorous cleaning are some examples of suitable exercise. In addition, stay active throughout the day instead of sitting around.
Considerations
You are more likely to maintain a healthy weight if you follow a balanced diet and active lifestyle than you are if you follow a fad diet. You will also reap health benefits by losing weight by following a healthy lifestyle. If you are overweight and lose only 5 to 10 percent of your total body weight -- even if you are still overweight after losing it -- you reduce your risk of developing conditions like heart disease, sleep apnea and Type 2 diabetes, which are considered obesity-related conditions.
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