Many of our clients wonder if there is a fad diet that works. With obesity on the rise globally, more and more people are looking for a quick fix for their weight issues. Meanwhile fad diets often promise (and sometimes deliver) rapid weight loss. However, questions remain: Do fad diets yield results that are long-lasting and sustainable? Are they safe? We tackle these questions and more in this blog post.
First…What is a fad diet?
A fad diet is just another quick fix for weight loss. These diets are often popular for a period of time, until the next diet trend comes along. Fad diets typically promise results like rapid weight loss, improved labs, and improved mental clarity, among other things.
Fad diets may include:
- Avoidance of a specific food or food group
- Emphasis on a singular food
- Emphasis on short term changes
- Absence of physical activity
- Inconsistent results
- Difficult long-term compliance
Top Fad Diets
While there seems to be a hot new fad diet every time we turn around, there are a handful that seem to get the most attention. Let’s take a look at whether these fad diets work, and review some of the science behind them.
1. The Keto Diet
Many online influencers embrace the Keto Diet, also known as the Ketogenic Diet, and tout its quick weight loss benefits. According to the National Institute of Health (NIH), the Keto Diet dates back to 1921. Believe it or not, it was originally intended to reduce the frequency and intensity of seizures in the pediatric population. Eventually it became best-known for delivering impressive, short-term weight loss results.
How it works: The Keto Diet requires you to manipulate your macronutrients, specifically carbs, in an extreme way. In fact this diet emphasizes low to no carbs, and encourages a higher intake of fat. With energy from carbohydrates in short supply, your body uses fat stores as its primary fuel source in a process known as ketosis.
Fad diet breakdown: While burning fat might sound appealing, you must decrease your carb intake more and more over time to reach ketosis. Ultimately, this makes the Keto Diet difficult if not impossible to sustain. This diet also has a number of known negative side effects including nutrient deficiencies, digestive issues, increased cardiovascular risk and even cognitive decline.
2. Intermittent Fasting
Intermittent fasting is a fad diet that has grown in popularity over the last few years. Also known as “IF”, it emphasizes the timing of meals rather than the food that makes up the meal. IF can be very appealing for anyone who wants to eat whatever they want, while still losing weight.
How it works: Intermittent fasting requires prolonged periods without caloric intake, followed by set periods of energy intake. The most popular fasting methods are the 16:8 or the 14:10. The 16:8 means you would fast for 16 hours, and then have an 8 hour eating window. The goal of this prolonged energy restriction is to force your body into a state of ketosis, whereby it will use stored fat as its main energy source.
Fad diet breakdown: While intermittent fasting may seem ideal for anyone wanting food-freedom, it once again focuses on short-term weight loss instead of long-term health. Intermittent fasting has numerous negative side effects including fatigue, irritability, decreased concentration, and more. Also with its emphasis on the timing of food intake, there is less emphasis on eating nutritious, well-balanced meals and snacks.
Additionally, IF can have a negative impact on metabolism. According to Harvard Medical School, “Two common effects of calorie-restricted diets—a slowed metabolism and increased appetite—are just as likely when people practice intermittent fasting as when they cut calories every day.” Over time, this can make it difficult if not impossible to maintain proper weight.
3. Whole30
The Whole30 is an elimination-style diet. A former husband and wife team developed it in 2009, which has spawned an entire empire of “how to” guides, recipe books, journals, food products, online classes and more.
How it works: Phase one lasts for 30 straight days during which time a person eats “whole foods” like fruits, veggies, meat, eggs, seafood and healthy fats. During this phase, entire food groups are forbidden including grains, dairy, and legumes (such as beans and soy). A follower of this diet must also avoid processed foods, “treats” like candy and sweets, artificial sweeteners or alcohol.
Phase two lasts for ten days, during which time the “forbidden” foods/substances are reintroduced. The goal of the elimination/reintroduction is to identify any negative impact these foods may have on energy level, sleep quality, mood, cravings, digestion and more.
Fad diet breakdown: The goal of Whole30 is not to lose weight. However, cutting out things like alcohol and processed sweets CAN result in some initial weight loss. Whole30 is restrictive in nature, and prohibits foods that are recommended for a healthy diet including grains, beans and dairy. It also positions things like sweets or a glass of wine (or even milk!) as a “cheat” that requires a person to completely restart their 30 days.
Whole30 is not intended to be a long-term, sustainable weight loss strategy. Meanwhile, labeling some foods as “forbidden”, even for 30 days, can start an unhealthy restrict-binge cycle, or lead to disordered eating or even a full-blow eating disorder.
4. The Carnivore Diet
This fad diet may seem like a dream come true for meat lovers! It grew in popularity after the book The Carnivore Diet was published in 2018, written by Shawn Baker, M.D.
How it works: Someone following the carnivore diet eats only meat, seafood, animal products (like eggs, lard and bone broth), plus a small amount of heavy cream and hard cheese. The diet prohibits eating all fruits and veggies, legumes, nuts and seeds, grains, and beverages like coffee tea, juice and alcohol.
Fad diet breakdown: Because the carnivore diet cuts out things like added sugar and alcohol, it might deliver some initial weight loss. However, it is extremely restrictive and eliminates entire healthy food groups like fruits and vegetables, which deliver essential nutrients and lead to long-term positive health outcomes.
In addition to nutrient deficiencies, a diet low in produce and grains can lead to side effects like constipation, fatigue, low mood and more. Meanwhile a diet high in red and processed meats is associated with increased risk of cancer and heart disease.
5. Detox Diets and Cleanses
This final unfortunate fad diet is actually not a diet at all, but rather an entire category. Detox diets and cleanses typically claim to deliver rapid weight loss while ridding the body of harmful toxins.
How it works: There are countless different types. Often, the idea of a cleanse or detox is used by companies to sell various products that are part of their program or protocol.
Fad diet breakdown: Because detox diets and cleanses are short-term and typically involve calorie restriction, they can deliver some initial weight loss. However, once a person resumes normal eating, the weight returns.
There is also no scientific evidence that supports the use of food, beverages, teas, supplements etc. to “cleanse” the body. In fact, our bodies have their own natural processes to clear toxins. If you want to optimize your body’s natural detoxification processes, skip the cleanse and instead limit or eliminate alcohol, focus on getting good sleep, drink plenty of water, and eat a well-balanced diet that is rich in antioxidants.
The Sacrifices you will make
Although these are just some examples of fad diets, research suggests that in general, diets just don’t work. Any initial benefits are often not long-lasting. Meanwhile, here are just some of the sacrifices that fad diets often require:
- Variety and Enjoyment: Most fad diets cut out at least one or more food groups. This means you may be missing your favorite foods and the nutrients they provide.
- Energy: These diets are typically very low in calories to create a severe restriction and calorie deficit. This type of restriction can lead to a slowed metabolism and even an eating disorder.
- Short-term health: Hunger, fatigue, headaches, nausea and weakness are likely outcomes.
- Long-term health: From the lack of energy over time you may end up losing muscle mass, which leads to a slowdown in your metabolism. These fad diets may also lead to increased anxiety and depression.
The true beneficiaries of fad diets
If you cycle through fad diets, you are benefitting the individuals and industries who will profit from you losing, then typically gaining weight back. This can include pyramid scheme diet influencers, the weight loss supplement industry, and many more! Keep this in mind before you order that 3-day cleanse, buy that “how to” book, or follow that popular diet influencer on social media.
So do fad diets work?
The simple answer is, fad diets don’t work. Any benefits derived are most often short term; there are negative side effects and health outcomes; they require many sacrifices; and they are unsustainable.
So if you are tempted to try a fad diet for weight loss, instead consider signing on for one of our specialized weight loss programs. You will work with a Registered Dietitian who uses evidence-based nutrition therapy for results that are long-term and sustainable. There are no forbidden foods and no special products to buy. Click the button below to learn more.
