In the modern era, obesity has become a major public health concern, now considered a global epidemic due to its steady and gradual increase in prevalence. Over the years, worldwide obesity rates have tripled from 1975 to 2016, while it has sharply increased among children. Despite the increasing prevalence of obesity in the world, some people are still quite fascinated with diets.
FAD Diet and Weight Loss:
In the previous two decades, dieting has become more popular on a global scale. According to a study, from 2004 to 2018, there was a sharp rise in the number of weight loss-related internet searches.
Meanwhile, many people are captivated by different fad diets, considering them as a miraculous remedy for their long-term challenges. These diets claim to be effective for weight loss.
However, their actual effectiveness is questionable due to the lack of solid scientific evidence supporting their claims.
A fad diet is a brief and trendy dieting approach for promoting quick weight loss. These diets typically recommend specific macronutrient ratios or advise excluding particular foods.
Here are Explanations of the Most Popular FAD Diets
1- Atkins Diet
The Atkins Diet, designed in the 1960s by cardiologist Robert C. Atkins, is a well-known low-carbohydrate eating plan. This diet restricts carbohydrate intake while emphasizing protein and fats.
The Atkins Diet is designed with multiple phases for weight loss and maintenance. It begins with a highly restrictive, very low-carbohydrate eating plan.
The Atkins Diet consists of four phases:
1- Induction
2- Balancing
3- Premaintainace
4- Lifetime maintenance
Foods to eat on the Atkins diet include meat, poultry, seafood, eggs, butter, oils, and cheese.
Foods to avoid in the Atkins diet are: starchy and sugary carbohydrates like bread, pasta, potatoes, chips, cookies, and candy are to be avoided during this diet.
Drawbacks
Nutrient Deficiencies: Due to the limited variety of foods, there is a risk of not getting all essential nutrients, leading to potential deficiencies.
Constipation: The diet’s low-fiber content can cause constipation and digestive issues for some individuals.
Ketosis Occur: Ketosis is a metabolic state that occurs when there is an insufficient supply of carbohydrates to produce enough glucose for energy. As a result, the body breaks down stored fat, leading to the buildup of ketones. Some potential side effects of ketosis include nausea, headaches, mental fatigue, and bad breath.
Heart Health: High saturated fat intake in the diet can raise cholesterol levels, which may pose a risk to heart health for some individuals.
Social Isolation: The diet’s limitations can make it challenging to dine out or attend social gatherings without special considerations.
It’s essential to consult with a healthcare professional before starting any new diet to determine if it is suitable for individual health needs and goals. Click here to read more articles on Atkins diets.
| Note: The main purpose of the Atkins Diet is to modify eating habits to achieve weight loss and long-term weight maintenance. |
2- Ketogenic Diet
In 1923, Dr. Russell Wilder developed the classic ketogenic diet (KD) specifically for treating epilepsy. This strict dietary regimen follows a 4:1 ratio, where four parts of fats are consumed for every one part of combined carbohydrates and proteins.
The ketogenic diet is a high-fat, very low-carb diet that shares similarities with Atkins and other low-carb diets. By drastically reducing carbohydrate intake and increasing fat consumption, the body enters a metabolic state known as ketosis.
During ketosis, the body becomes highly efficient at burning fat for energy and produces ketones in the liver, which serve as an energy source for the brain.
Several studies have revealed that the ketogenic diet offers potential benefits for various health conditions:
The diet may improve risk factors like body fat, HDL cholesterol levels, blood pressure, and blood sugar. It may help slow tumor growth, reduce symptoms and slow the progression of Alzheimer’s disease, and help reduce insulin levels, potentially benefiting those with polycystic ovary syndrome.
In a keto diet, you focus on consuming high amounts of healthy fats, moderate protein, and very low carbohydrates. Foods to eat include meat, fish, eggs, avocados, nuts, seeds, healthy oils, and low-carb vegetables.
On the other hand, you avoid or limit foods high in carbohydrates, such as grains, starchy vegetables, sugary foods, and most fruits.
Drawbacks
Nutrient Deficiency: The limited variety of foods may lead to deficiencies in essential micronutrients like selenium, magnesium, phosphorus, and vitamins B and C.
Liver Problems: The high-fat content could worsen existing liver conditions due to increased fat metabolism.
Kidney Problems: Excessive protein intake on the keto diet may put a strain on the kidneys, potentially causing issues.
Constipation: The diet’s low fiber content from grains and legumes may lead to constipation.
Fuzzy Thinking and Mood Swings: The brain requires sugar from healthy carbohydrates to function optimally, and low-carb diets might cause confusion and irritability.
It is essential to consult with a doctor and a registered dietitian before attempting a ketogenic diet.
Click here to read more articles on Keto diet.
| Note: This diet helps to induce ketosis, where the body burns stored fats for energy. Promote weight loss and improve metabolic health through a low-carb, high-fat eating approach. Additionally, it has been used therapeutically for conditions like epilepsy. |
3- Paleolithic Diet
This also known as the Stone Age diet, caveman diet, or hunter-gatherer diet, was first suggested in 1985 by Eaton and Konner and was later written up by Dr. Loren Cordain in 2010. It is advertised as a health enhancer and a treatment for conditions like obesity, cardiovascular disease, diabetes, cancer, and osteoporosis.
This diet tries to mimic the way early humans ate during the Paleolithic era. It focuses on foods our ancestors would have hunted or gathered, like lean meats, fish, fruits, vegetables, nuts, and seeds.
Processed foods, grains, legumes, dairy, refined sugar, and vegetable oils are avoided, as they weren’t part of their diet.
Certain studies indicate that this diet may not be nutritionally balanced as it discourages food groups like whole grains, legumes, and dairy products. This restriction can result in micronutrient deficiencies and have adverse long-term outcomes.
Foods to eat on the paleo diet include: Fruits, vegetables, nuts and seeds, eggs, lean meats (especially grass-fed animals), fish (particularly those rich in omega-3 fatty acids, like salmon, mackerel, and albacore tuna), oils from fruits and nuts (such as olive oil or walnut oil)
Foods to avoid on the paleo diet are: grains (such as wheat, oats, and barley), legumes, like beans, lentils, and peanuts, dairy products, including milk and cheese, refined and added sugar, added salt, starchy vegetables (such as corn, jicama, peas, and white potatoes)
highly processed foods (like chips or cookies)
Drawbacks:
Nutritional Imbalance: Eliminating entire food groups like grains, legumes, and dairy can lead to nutrient deficiencies and an imbalanced diet.
Micronutrient Deficiencies: The exclusion of certain foods may result in deficiencies of essential vitamins and minerals, such as calcium, vitamin D, and fiber.
Limited Food Choices: The restrictive nature of the diet can make it challenging to meet individual preferences and cultural dietary habits. Click here to read more related articles.
| Note: This diet helps to Achieve weight loss or maintain a healthy weight lowers the risk factors associated with heart disease or cardiovascular issues |
4- Mediterranean Diet
In the 1950s, Dr. Ancel Keys played a pivotal role in introducing the concept of the Mediterranean Diet (MD).
Recent research has consistently shown that the Mediterranean diet is linked to reduced risk factors for heart disease, including lower cholesterol levels and improved blood pressure.
The Mediterranean diet comprises key components such as whole grains, legumes, fruits, vegetables, olive oil, fish, and nuts. It also allows moderate consumption of alcohol, dairy products, and meat. Traditionally, this diet primarily derives its calories from fish and plant-based foods.
For Mediterranean related articles click here!
Fatty fish plays a vital role in the Mediterranean diet, and some healthy choices include Mackerel
Herring
Sardines
Tuna
Salmon
These fish are rich in omega-3 fatty acids, which are beneficial unsaturated fats that can help reduce inflammation in the body.
Omega-3s may also lower blood triglycerides and impact blood clotting, potentially reducing the risk of stroke and heart failure. Including these omega-3-rich fish in your diet can contribute to improved overall health.
| Note: Some research has shown that the Mediterranean diet can have various health benefits, including promoting weight loss, helping prevent heart attacks, stroke, and type 2 diabetes, and reducing the risk of premature death. The Mediterranean diet is a suitable choice for individuals seeking to improve their health and protect against chronic diseases. |
5- Vegan Diet
The Vegetarian Diet (VD) is a dietary pattern that avoids meat, seafood, poultry, and often other animal products like eggs, dairy, and honey.
VD encompasses four main types:
1- lacto-ovo-vegetarian (includes eggs and dairy)
2- lactovegetarian (includes dairy)
3- ovo-vegetarian (includes eggs)
4- vegan (excludes all animal products)
Vegan diets have different subtypes like raw vegan, general vegan, and whole-food vegan, all united by the exclusion of meat products. The popularity of VD is on the rise, particularly in the Western world. A vegan diet has potential benefits
- A well-planned vegan diet can be rich in nutrients like fiber, vitamins, minerals, and antioxidants, which can contribute to better overall health.
- Vegan diets are often lower in calories and saturated fats, which may aid in weight management and reduce the risk of obesity.
- Eliminating animal products can lead to lower cholesterol levels, reduced blood pressure, and a decreased risk of heart disease.
- Some studies suggest that a plant-based diet may be associated with a lower risk of certain cancers.
Drawbacks
Nutritional Challenges: A poorly planned vegan diet may lack essential nutrients like vitamin B12, iron, calcium, omega-3 fatty acids, and protein, leading to deficiencies and health issues.
Limited Food Choices: The elimination of animal products may limit food variety.
6- Intermittent Fasting
Intermittent Fasting (IF) is gaining significant popularity as an effective weight loss strategy. Unlike conventional calorie restriction programs, IF focuses on scheduled eating patterns. A key component of IF is a set period of no eating followed by a period of regular eating.
There are several versions of IF, with the most popular ones being alternate-day fasting (ADF), 5:2 or periodic fasting (PF), and time-restricted feeding (TRF). The frequency and duration of fast cycles may vary among these different types of IF.
Alternate-day fasting: On one day, you eat a regular diet, while on the next day, you either completely fast or have a small meal containing less than 500 calories.
5:2 fasting: For five days a week, you consume a normal diet, and on the remaining two days, you fast or limit your calorie intake.
Daily time-restricted fasting: You eat your regular meals but restrict your eating window to only eight hours a day. For example, you may skip breakfast and eat lunch around noon, followed by dinner at 8 p.m.
Certain studies indicate that alternate-day fasting is approximately as effective as a standard low-calorie diet when it comes to weight loss.
According to some studies, intermittent fasting may be more beneficial than other diets for lowering inflammation and treating diseases like Alzheimer’s disease, arthritis, asthma, multiple sclerosis, and stroke.
It’s important to acknowledge that intermittent fasting may cause some unpleasant side effects, but these usually subside within a month. Common side effects may include hunger, fatigue, insomnia, nausea, and headaches.
| Note: Intermittent fasting is generally safe for many individuals, but it may not be suitable for everyone. Pregnant or breastfeeding individuals should avoid skipping meals to manage weight. Additionally, a person should also consult with their doctor before beginning intermittent fasting if they have kidney stones, gastric reflux, diabetes, or any other medical issues. |
7- Detox Diet
Detoxification was common in ancient Greek, Roman, Indian, and Native American societies. Fasting, saunas, herbs, rebounding, dry brushing, water, rest, exercise, and meditation are only a few of the many still-practiced methods for detoxification.
Detoxification or DD are interventional diets that are specially created for toxin elimination, health promotion, and weight management.
For more articles on Detox Diet click here!
These short-term dietary therapies include a variety of strategies, such as juice fasts, dietary modifications, or total calorie restriction, and frequently call for the inclusion of extra minerals, vitamins, diuretics, laxatives, or purifying foods.
Some additional benefits of a detox diet
Improved Digestion: Detox diets often emphasize whole, natural foods, which can support digestive health and reduce bloating.
Increased Energy: By removing processed and unhealthy foods, detox diets may lead to increased energy levels and improved overall vitality.
Better Skin: Eliminating certain foods and consuming nutrient-rich foods may improve skin health and complexion.
Mental Clarity: Detox diets may lead to mental clarity and improved focus as a result of avoiding certain foods and promoting nutrient intake.
Conclusion
Fad diets promise quick and easy weight loss and improved appearance without much effort. While they may offer some health benefits, it’s crucial to be aware of their downsides. Many fad diets are hard to maintain due to unrealistic food combinations and the exclusion of essential food groups. Caution is advised for individuals with existing health conditions.
Sources