A fad diet promises people that they will lose weight quickly, and that appeals to people who can’t squeeze into their wedding dress, expect relatives to visit, or want to look slim and trim before they go on vacation. Like the title says: fad diets are fun to try, but too often fast to fail.
We are a society that wants instant results, and if there were a way to stuff our faces all day long and still look good, we would jump on the bandwagon. You can lose pounds quickly with these fad diets, but you may be more discouraged when the pounds pile back on.
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If you are a heavy meat-eater, you may have tried the carnivore diet. Meat is all that you eat, and while it may seem enjoyable at first, soon you miss your potatoes, veggies, and breads.
Another good example is the Grapefruit Diet. You eat grapefruit or drink grapefruit juice at every meal. Total calories for the day should be under 1000. This diet allows you to eat protein sources such as meat and eggs, and you can prepare your food with butter, mayo, and spices.
At the end of 12 days, you should have reached your weight-loss goal, and you can transition back to a regular diet. If you never see another grapefruit, you’ll be a happy camper.
“Avoid fad diets, because they don’t work and can even be counter-productive,” said Charlotte Markey, a professor of psychology at Rutgers University in Camden, New Jersey. They can even lead to weight gain, not weight loss.”
Here are some good reasons fad diets often fail:
Unhealthy Food Restrictions
Fad diets that promise quick weight loss will usually instruct you to eat more of one food type and restrict yourself from eating another food type. This could lead to an unbalanced diet and nutritional deficiencies.
Too High in Fat
According to the Surgeon General, you should reduce the amount of fat in your diet, especially saturated fats. Most fad diets recommend a high-fat, low-carb approach, which is not suitable for your long-term health. You will indeed lose weight, but eating so much fat could lead to heart disease.
Use the MyPlate guidelines from the United States Department of Agriculture. Fruits and Vegetables, Grains, Protein, and Dairy represent the five food groups. Using MyPlate will make it easier to control portions and ensure you eat a nutrient-dense meal low in fat, salt, and sugar, helping you maintain a healthy weight. My Plate also recommends low-fat (1%) or fat-free dairy at each meal. Fill half of your plate with fruit and veggies. Daily protein intake is encouraged at each meal and should include lean and plant-based sources, such as beans and legumes.
Failure to Address Why You’re Gaining Weight
Before you can start dropping the pounds, you need to find out why you’re gaining weight. Are you taking a new medication, mindlessly eating in front of the television, or depressed about all your problems? You may be eating more calories than you think on a fad diet, and they don’t address the root cause of your weight gain.
Too Expensive
There are popular liquid diets that tell you to drink a shake for breakfast and lunch and then eat a sensible dinner. These shakes have a jaw-dropping price tag, and your food budget can really take a hit.
You may be able to get a prescription for diet pills. If you have insurance, you may have a co-payment, but if you don’t, paying out of pocket can take a big bite out of your wallet.
You still need to practice portion control to achieve your weight-loss goals.
Don’t Recommend Exercise
Any diet that promises you’ll lose weight without recommending exercise is definitely a fad diet. Exercise helps burn calories and build muscle. If you’re not in the habit of exercising, you can start slow and walk around the block. Join a gym and work with a personal trainer.
You didn’t gain weight overnight, and it will take time to reach your diet goals. Kick fad diets to the curb, and eat healthy food that you enjoy.
Final Thoughts
You’ll be happier if you follow a diet that lets you eat your favorite foods in moderation. After a while, eating this way seems normal to you, and you may even lose some weight as a bonus. Consult a dietitian who can help you get started.
