Summer has arrived, and we want to look good in a bikini without sacrificing our favorite foods. Our busy lives make it difficult to plan meals, so we're prone to eating whatever happens to be available. But then you read about or hear from a friend about a diet that seems too good to be true—it doesn't require changing your lifestyle and promises quick weight loss without hunger.
Be careful about what diet you follow if you want to lose weight and keep it off. Some are healthy and balanced, while others may lead to nutritional deficiencies or side effects.
Read more about the popular, so-called "fad diets" in this article. We will discuss with our dietitian Izabella Henter what makes these diets so appealing, how they can be risky, and how to lose weight healthily.
What are fad diets, and how can you spot them?
Fad diets are popular for a short time, then quickly fade away. Let’s look at the characteristics and signs that can help us recognize them:
- They are often based on a single idea, which makes them more memorable.
- Make big promises: declare immediate results or benefits—such as "lose 15 pounds (7 kgs) in 30 days" or "eat whatever you want and still lose weight."
Short-term weight loss diets are not sustainable because you will probably regain the lost weight once you return to regular eating habits. - Restrictive food choices: suggest eating specific foods together or in large quantities (like meat, grapefruit, or cabbage soup) while discouraging other groups of nutrients (like carbohydrates or fat). This can lead to a poor, imbalanced diet.
Focus on eating foods that contain many different nutrients—such as whole grains, fruits, and vegetables—rather than sticking to a limited number of them. - Offer specific dietary products that require you to buy specially-formulated meals or supplements like vitamin pills.
- Make unsupported claims without scientific evidence.
- A lack of emphasis on physical activity: most diets tend not to emphasize the importance of physical activity in achieving weight loss.
- Detox or cleanse: encourage to "clean" the body by eliminating certain foods, following extreme eating patterns, or using special products.
- Use emotional language in their promotional materials or testimonials to attract consumers, rather than providing scientific evidence.
- One-size-fits-all approach: offer a single plan for everyone, without considering personal differences such as health status and lifestyle factors.
[Illustration: Common features of fad diets]
Are fad diets sustainable for long-term weight loss?
While fad diets may lead to quick weight loss, they’re usually not healthy or sustainable. In fact, many of them can cause dietary deficiency and other health problems that may cause increased body fat in the long run.
Fad diets rarely address behavioral factors that contribute to overeating, leading their adherents—even if they lose weight, will likely regain it after the diet ends.
What is the most effective method for losing weight and keeping it off?
Izabella Henter discourages following diets that promise rapid weight loss; these are ineffective in the long run. Find a tasty but healthy meal plan and increase physical activity that helps you lose weight slowly but surely. Make small changes in your daily routine eating habits day by day instead of going on a strict diet.
[Illustration: Don’t diet change your habits]
If you are looking for a way to get slimmer, don’t hesitate to ask for the help of a dietitian who can create a weight-loss plan tailored to your goals. She can give you scientific-based advice and guidance, so you’ll know how to lose weight safely. She will assess your current eating habits and lifestyle—along with any medical conditions or food allergies that might influence how much weight is healthy for you—and then plan a diet that meets your needs.