Our obsession with weight loss and perfect bodies has led to the development of a multi-billion dollar diet industry. Diet programs are often discussed in books, magazines and on TV. However, many are based on limited evidence and do not provide long term solutions.
How to spot a fad diet
Promises of a quick fix
Claims that weight loss can happen quickly or miraculously are sure to lead to failure and weight gain in the long run. A weight loss of greater than 2kg per week can prove dangerous and weight loss needs to happen gradually to ensure the eventual maintenance of your ideal weight. Indeed, experts are beginning to suggest that the slower the weight loss, the better, provided there is weight loss.
Diets advocating severe calorie restriction
If you starve yourself on a restrictive or “crash” diet, you will certainly lose weight. The problem is that if starvation lasts long enough, the body begins to break down muscle tissue for fuel, and stores fat (in the “belief” that the body is starving). Calorie restriction also slows the metabolic rate, so that when eating resumes, you tend to gain weight, often more than you originally lost.
Recommendations based on a single study
One study is seldom enough to draw conclusive recommendations, which need to be backed up by ongoing studies in order to be considered authoritative.
Recommendations made to sell a product
Beware of recommendations that are used to market a specific diet (rather than a general principle) and are not backed up by sound scientific evidence.
Diets that restrict certain foods
Any diet that doesn't allow for certain foods or has lists of "good" foods and "bad" foods should be considered suspect. The best diet is one that encourages you to eat a variety of foods (mainly low fat foods) in moderation.
Diets including meal replacers
Beware of taking meal replacement or weight loss supplements on a diet before consulting a health care professional as these can cause unwanted side effects and may not provide adequate nutrition.
Testimonies from unqualified persons
Diet plans and testimonies from so-called “nutritionists”, “diet gurus” or celebrities should be immediately regarded as suspicious. Rather seek help from a qualified dietician or doctor who specialises in nutrition.
Diets that limit foods to certain times of the day or week or that promote alternating periods of bingeing and fasting.
Such diets are often unscientific and can produce adverse health effects.
Diets that advocate very low carbohydrate consumption
One of the main reasons that people may lose weight on a low carbohydrate diet is as follows: When you store carbohydrate, you also store water and so weight loss is usually attributed to water loss rather than fat loss. These very low carbohydrate diets also tend to be low in fibre and other essential nutrients.
Don’t believe the hype
Beware of the empty promises made by the advocates of fad diets - buying in may often leave you disappointed and frustrated. Not only can fad diets result in ultimate failure but they can also prove dangerous to your health. Educate yourself about the warning signs when choosing a dietary plan so as to avoid disappointment.