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    • cal18-July-2022 adminShaifali Rohillla

      Do Fad Diets Help You Lose Weight?

    • Does this happen that every time you stand in front of a mirror, you judge your sagging arms and bulging belly and jump to the conclusion of doing anything for a quick fix? You google the fastest ways to lose weight and land on various options. One of those options is the fad diet. 

      Fad diets are weight loss strategies that help you lose weight quickly. Some of these diet programmes remove essential foods your body requires to stay healthy. 

      These diets encourage the consumption of specific foods such as cabbage, probiotic foods, raw foods, and high-fat, low-carbohydrate, or high-protein foods. Necessary sources of nutrients, such as grains and other foods, may be eliminated. According to the exceptions, the suggested diets might be deficient in crucial nutrients, including dietary fibre and carbs, as well as specific phytochemicals, vitamins, and minerals.

      All fad diets are only short-term fixes for issues. Your body will return to its weight and shape as soon as you stop the diet. Fad diets ignore the need for lifestyle changes to maintain weight loss. These diets cannot be followed for a very long time. However, there is no evidence of the effects of fad diets as the research has delivered unconvincing conclusions.

      Choosing a healthy eating plan that you enjoy and can stick to for a long time is paramount. You may try fad diets, considering the fact that they may only produce temporary effects that are difficult to maintain and may deprive you of critical nutrients.

       

      Table of Contents 

      1. Most Popular Fad Diets

      1.1 Atkins diet

      1.2 South Beach Diet

      1.3 Vegan Diet

      1.4 Ketogenic Diet

      1.5 Paleo Diet

      1.6 The Zone Diet

      1.7 Intermittent Fasting Diet

      1.8 GM Diet

      2. Drawbacks Fad Diet 

      3. Dietician's Recommendation

      4. FAQ

      Most Popular Fad Diets

      Some fad diets have been found to induce quicker weight loss than others. Depending on their concept and target goal, they restrict at least one food group. However, unsustainability remains the common factor among all of them. 

      1. Atkins Diet

      The Atkins diet is the world's most well-known low-carb weight-loss programme. It is a high-protein, high-fat diet that restricts carbohydrates before gradually reintroducing them.

      Research on the effects of saturated fat on LDL (bad) cholesterol and heart disease is mixed. As the Atkins diet can increase saturated fat intake, you must speak with your doctor before starting it and monitor yourself throughout.

      Atkins diet plan requires limiting things like grains, sugars, and legumes and consuming more protein, eggs, butter, and lower-carb veggies.

      The Atkins diet is unsuitable for everyone and may pose short and long-term risks. The long-term risks include the possibility of increased LDL and changes in your gut microbiome.

      2. South Beach Diet

      The South Beach Diet is high in protein, low in carbohydrates and fat, that has been found to help people lose weight and lower the risk of heart disease. 

      It emphasises lean meats, unsaturated fats and low-glycemic-index carbs, created by cardiologist Dr Arthur Agatston.

      There are three phases of a South Beach Diet: a low-carb diet phase for rapid weight loss, a less restrictive phase for more gradual weight loss and the third phase for weight maintenance.

      3. Vegan Diet

      The vegan diet has gained popularity among dieters wanting to reduce weight. Because they don't contain any animal products, they've been accused of being unstable and extreme. Vegan diets have been demonstrated to be helpful for weight loss in the short and long term.

       4. Ketogenic Diet

      Although the ketogenic diet is a clinical diet recommended for epilepsy patients, it has been dubbed a "fad" diet due to its speed weight loss effects, and there is no disputing it may be pretty effective. Ketogenic diets often contain fewer than 30 grammes of carbohydrates per day. It's been proven that they help with weight loss and abdominal fat reduction.

      5. Paleo Diet

      The paleo diet follows traditional eating practices, which emphasise unprocessed food. It has the potential to assist you in losing weight and improving your overall health.

      Human diets vary depending on availability and location, so the paleo diet is modelled after hunter-gatherers' diets. While there is no particular way to follow the paleo diet, the basic concept of the paleo diet is to avoid processed foods including sugar, bread, certain vegetable oils, trans fats and artificial sweeteners and eat whole, unprocessed foods like meat, seafood, eggs, veggies, fruits, potatoes, nuts, healthy fats and spices. If possible, choose grass-fed and organic products.

      6. The Zone Diet

      The Zone plan calls for a diet that consists of 30% lean protein, 30% healthy fat, and 40% high-fibre carbs. It is practical to lose weight and reduce inflammation, according to research.

      The food options in the zone diet are similar to the Mediterranean Diet and include carbs with a low glycemic index, lean protein,  and healthy fats.

      No food is restricted, but foods that are not encouraged include food high in sugar and starch, processed or refined carbs or added sugar. Water is the recommended beverage.

      In the Zone Diet meal, portions are broken into food blocks, which give you the diet's proportions of macronutrients throughout the day.

      It claims to control inflammation in your body. 

      7. Intermittent Fasting Diet 

      Intermittent fasting is a diet in which meal plans to alternate between voluntary fasting and non-fasting over a set amount of time. This trendy diet has been proven to help people skinny down. Alternate-day fasting, periodic fasting, and daily time-restricted meals, such as the 5:2 diet, 16:8 diet, 14:10 diet, and so on, are some of the most prominent ways of intermittent fasting.

      8. GM Diet 

      The General Motors (GM) diet is a rigid, seven-day eating plan that's considered to help you lose weight, but it's dangerously low in many nutrients, and health experts or studies do not even endorse it. It is a crash diet that should be avoided at all costs.

      Drawbacks of Fad Diets

      Because fad diets generally exclude particular foods, they might lead to health issues if followed for a long time. Symptoms of fad diets include;

      • Dehydration.
      • Weakness and fatigue.
      • Nausea and headaches.
      • Constipation.
      • Inadequate vitamin and mineral intake

      Dietician's Recommendation

      Although not all fad diets are crash diets, some of them do work. You need to be aware of which diets are genuinely healthy. Because many fad diets eliminate particular food groups, you may miss out on the health benefits of a balanced diet. There is no recorded evidence that fad diets are safer for our health or that long-term use of fad diets can lead to an increased risk of numerous diseases.

      A balanced diet provides all the nutrients your body requires for normal functioning. You can keep a healthy body weight for the rest of your life. You don't need to eliminate any specific meals because you can consume everything in moderation. A well-balanced diet combined with moderate physical activity will transform your life.

      FAQ

      1. Are fad diets sustainable?

      A fad diet might help you reach your weight loss goals faster, but cutting out major food groups isn't sustainable. The results of fad diets are not long-lasting because these diets do not promote a healthy and sustainable diet and lifestyle habits.

      2. What fad diet causes high cholesterol?

      The Paleo diet emphasises a diet high in fruits and vegetables. If you are following the Paleo diet, ensure choosing lean sources of protein that do not contain high levels of saturated fat.

      3. Which fad does diet recommend eliminating dairy?

      Paleo has been labelled a fad diet due to its dietary restrictions, including dairy, legumes, and grains.

      4. Can fad diets cause eating disorders? How do fad diets affect your metabolism?

      Fad diets are not only slowing down your metabolism but also harming your resting metabolic rate by slowing down the ability of your body to burn calories, sabotaging your efforts toward weight loss.

      5. What crash diets work best?

      They will not help you burn calories or fat in the long run. You may see a decrease in the number on the scale, but it won't improve your overall health outcomes." Weight lost during a crash diet is likely from lean muscle and water, not body fat,

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