The Truth About Fad Diets

As a society, we’re often drawn to flashy things and advertising promises that are just too good to be true. This is especially prominent in the health and wellness industry–particularly when it comes to diets.

I’m sure we all know that one family member, friend, or co-worker who decided to go all-in on a new, trendy diet. Maybe you even found yourself jumping on the fad diet train too. And more likely than not, you briefly saw results, but soon you gave up or stopped seeing results altogether. 

That’s the thing about fad diets. Unfortunately, they aren’t sustainable or practical for your body’s individual needs. There’s a lot of confusion about which diets work for weight loss. This is understandable since there is such an oversaturation of information from before and after photos to outlandish claims. Fad diets can be restrictive, stressful, and frustrating when they don’t show results. The cycle of yo-yo dieting can become inescapable when your body isn’t being adequately nourished. 

Here are some popular fad diets and why they may not be the best option for reaching your wellness goals. 

Ketogenic (Keto)

The Keto diet is a very low-carb and high-fat diet. Essentially, the typical carbohydrate intake is replaced with fat in order to get your body into the ketosis metabolic state. The idea is that when your body is in ketosis, the body burns more fat and thus allows for weight loss. 

A Keto diet is often not an ideal diet for everyone because it severely limits carbohydrates–the body’s ideal macronutrient source because it is easily digestible. Moreover, in order for a ketogenic diet to actually be successful, the body must reach ketosis, which is very difficult to achieve due to the dietary restrictions at play. 

There are more realistic diets that still allow eating to be an enjoyable experience. 

Paleo

The paleo diet focuses on eating foods that our paleolithic ancestors hunted and gathered (lean meat, fish, fruits, vegetables, nuts, and seeds). Additionally, the paleo diet suggests that the human body is not genetically equipped to handle food that falls under modern farming practices. 

Unfortunately, the paleo diet is not the most sustainable because it doesn’t allow for processed foods or grains, which can prove to be a financial or accessibility barrier for many. Additionally, it may not provide enough carbohydrates for people, especially athletes, due to the lack of whole grains. 

While the “clean eating” ideology of the Paleo diet is appealing, it may not be the most practical choice for you to achieve your wellness goals.

Intermittent Fasting

Intermittent fasting can vary in how it’s executed, but essentially, it can eliminate certain foods on certain days, or food consumption can be limited to a specific time period. 

While it may seem like an effective tool for weight loss, intermittent fasting may not work for everyone. Because you have a limited time to eat, it may cause you to overeat, or it can cause you to eat foods that are not as nutritious to compensate for previously being in a fasted state. 

While intermittent fasting may work for some, it may not be the best long-term diet for your wellness journey. 

The Bottom Line

With the oversaturation of nutrition information in the media, it can be difficult to know what to believe and what will be effective for your body’s unique needs. A way to understand the kind of fuel your body needs to function at its best, implement the USDA’s Dietary Guidelines of Americans and consider MyPlate recommendations. The best solution, however, is to receive guidance from a registered dietitian who can create a customized and sustainable nutrition and lifestyle plan for you.

References

Medical News Today | Reasons for not Losing Weight on a Keto Diet

https://www.medicalnewstoday.com/articles/326484

Healthline | The Ketogenic Diet: A Detailed Beginner’s Guide to Keto

UPMC Health Beat | Pros and Cons of the Paleo Diet

https://share.upmc.com/2016/04/pros-cons-paleo-diet/

Verywell Fit | Pros and Cons of Intermittent Fasting

https://www.verywellfit.com/intermittent-fasting-pros-and-cons-4688805