Do Fad Diets Work

In the seemingly endless quest for the best weight loss program, there seems to be a new fad diet launched on a daily basis.  Fad diets range from “mainstream” versions such as the South Beach Diet and Atkins to much more obscure fad diets.

Every weeks a new fad diet seems to appear. While most of these diets may have some good concepts, most of them are more good marketing than good science.

 

Three Day Diets

A good example of a trendy fad diet is the 3-day diet.  The 3-day diet suggests you eat basically fruit for three days, followed my meats or grains or vegetables the other days.  Of course there are plenty of variations.

Although the concept of eating fruit for three days seems like a healthy choice, it is typically not a wise choice.  Regularly eating fruit is usually a good foundation for healthy eating because most fruits contain necessary carbohydrates, vitamins and fiber.  Unfortunately, eating fruit exclusively for three days leads to an unhealthy inbalance in carbs, fiber and other otherwise healthy components.  The body will tend to compensate and store what it needs for later, but there are limits.

Low Carb Diets

The high-profile low carb, high protein diets (like Atkins) are very similar in concept.  These diets recommend virtually eliminating carbohydrates and replacing with foods that are high in protein.  Although protein is essential to proper nutrition, it may not be healthy to eliminate carbs since they have a role in nutrition too. Emphasizing proteins over carbs may lead to a rapid weight loss, but many times it is temporary and comes at a high cost.

Carbohydrates are critical for supplying energy for all biochemical processes. Though the body, when needed, will use other sources, such as fat and protein. Too great an emphasis on protein reduces the ability of the body to store and regulate the appropriate amount of water, whereas carbohydrates help that.

Chocolate Diets – Sounds Appealing

Chocalate Diets sound very appealing. Most people love to eat chocolate, and in moderation it has some healthy attributes.  Chocolate is rich in anti-oxidants and other healthy components.  The main problem with the chocolate diet is “too much of a good thing”.  Another unhealthy consequence of a chocolate diet is that many forms of chocolate come in a high sugar, high fat form that contains unhealthy elements that overcome the good elements.

Ultra-low Fat Diets

Ultra low fat diets also seem to appeal to many people.  As with the other extreme diets, the concept is sound, but it goes too far.  A healthy diet will always contain a certain amount of fat.

The problem with all the fad diets is that the promoise rapid, radical weight loss but end up being more harm than good.  The human body has evolved over millions of years and decades of good nutritional research still confirms the common sense truth: balance is good, moderation is healthy.

A sound diet will typically consist of moderation.  Eating moderate quantities at regular intervals is usually the key to long term success.  Healthy diets consist of fruits and vegetables (for vitamins, carbohydrates and fiber), grains (for carbohydrates, vitamins, minerals and fiber), protein (for amino acids) and dairy products (for calcium, unless you're lactose intolerant). Caloric intake of between 2000 and 2500 calories is appropriate for most people.  Of course, you should reduce the intake if you are a women or if you want a more rapid weight loss.

Contrary to most fad diets, a healthy balanced diet, coupled with age-appropriate, moderate and regular exercise, will lead to a healthy percentage of body fat, good muscle tone and a well-tuned system. You'll find you feel better and look good.