Although
big push for fad diets has died down a little bit, it is still estimated that at least two-thirds of Americans are on some type of diet at any given time. Although research shows importance of eating from all major food groups, people are still confused about what type of diet to follow, keeping window open for more quacky solutions to pop up.In an effort to help readers determine what makes a diet healthy and when it’s time to steer clear, I am going to discuss what makes a diet a ‘fad’ diet and why these diets are something best to stay away from. Along way, we will discover what each food group has to offer that can be beneficial to our health.
Our bodies are uniquely designed to take advantage of proteins, carbohydrates and fats that we eat. In order for liver to do best job it can for us, we actually need all of these nutrients, known as macronutrients. Even a ‘detoxifying’ diet should also include all of these macronutrients! During past 20 years there has been a dramatic increase in obesity in United States. Currently, more than 64% of US adults are either overweight or obese, according to results from 1999-2000 National Health and Nutrition Examination Survey (NHANES). So, look at facts: Two thirds of all Americans are on some ‘diet’, yet we are getting fatter and fatter. Would that perhaps mean that fad diets don’t work? Let’s talk about it. Identifying a fad diet A ‘fad diet’ is defined as something temporary. Therefore, it’s no surprise that these diets are not successful. Let’s begin by looking at how to identify a fad diet.
#1 – Promises a fast weight loss. This is great, in short term, but how many readers have or know someone who has followed one of these diets, only to regain weight back, plus more for added bonus? When people lose weight very quickly, they lose a lot of lean muscle tissue, and weight that comes back will most likely be more fat and less muscle, making it easier and easier to regain weight each time they drop last fad diet. A healthy diet to follow will be one that will encourage slow, progressive weight loss over a longer period of time. It will have enough calories to support vigorous exercise, so that you lose fat and not muscle. Diets that are too low for body’s basic needs will result in body breaking down it’s protein stores (muscle) for fuel it needs. Sort of defeats whole purpose of diet!
#2 – Eliminates foods or food groups. The very first thing that alerts us that a diet is a ‘fad’ is when a particular food, or entire food group, is considered off-limits. This is a good time to talk about low carb diets.
What is it that has made carbohydrates a bad nutrient? When you look at other countries, where intake of carbohydrates is as high as 80%, and see that many of these countries are not suffering even close to obesity rates we are in America, you have to wonder why they are not having same problem. So, can it really be carbs? Probably not. But, maybe it’s type of carbs. Many people who decide to go on one of popular low carbohydrate diets start to eliminate a lot of food from their diets, including all snack foods they were eating, particularly at night. Gone are chips, cookies, crackers, ice cream. Gone are up to 300 to 1,000 calories per day! Anyone would lose weight if they cut out those many calories from their daily diet.
Another problem with eliminating entire food groups, especially on low carb diets, is that they are recommending eliminating or limiting intake of nutrient-rich fruits and vegetables. With all substantial research showing how beneficial these foods are to preventing various diseases, such as cancer and heart disease, it’s amazing that anyone involved in healthcare would recommend such a diet. Something to also notice, however, is that none of these fad diet books are written by anyone with a degree in nutrition. Even medical community is confused, which explains why physicians will fall for some of hype fad diet authors write.
But let’s talk a little more about fruits, vegetables and starches: A diet high in animal protein and animal fat has been linked to various disease and inflammation states. A diet very high in protein puts a great load on our kidneys and can contribute to constipation, gout and bone loss due to calcium depletion from high protein load. Combine that with decreased fiber from lack of whole grains and fiber-rich fruit and vegetables, and many people just don’t feel well; they feel fatigued, sluggish and their immune system is depressed.
#3 – Starts with a shock or follows a strict plan. When diet says you have to start with an extremely restricted diet, or you can only eat certain foods on particular days, you know it’s a fad diet. They justify this by saying you have to clean out body, or only certain foods will help with weight loss process. Any change in how you currently eat will result in changes on scale. Very few people can remain on these diets very long, so once they are ‘off’ diet, weight returns. The dieter learned nothing other than misinformation author provided them with. This can actually have far-reaching consequences, as then dieter is more confused than ever and doesn’t know what to believe!
Once a person learns what qualities of a healthy diet consist of, they find that their optimum calorie level is for their own needs, and they are able to achieve their goals, combining their eating plan with exercise. Not only do they start to enjoy life again, but enjoy food AND see weight loss! Although fad diet authors want you to believe their ‘miracle’ (and buy their products), there really is no get-thin-quick solution that is permanent. But what does constitute a healthy diet? A healthy diet is one that is adequate in calories to support healthy weight, low in animal fats and saturated fats, animal protein should be very lean and adequate enough to support a diet high in fruits and vegetables and whole grain starches. Any healthy diet can include foods that are just for enjoyment, however. All foods really do fit, in moderation. A general rule is an 80/20 rule: Eighty percent of time diet should be healthy and then 20% of time it can include foods you would not eat on a regular basis if you were trying to eat for health and weight loss.
