You put on a few extra pounds over the holidays or maybe you're someone who has been struggling with your weight most of your life. You're desperate to shed that extra baggage and you want to do it quickly. So, you set out on your quest for information about the latest miracle diet out there, promising you inches off your waistline in no time at all and with no effort. As you compare these different fad diets, you're soon faced with the ridiculous dilemma of whether you're willing to survive on grapefruit, cabbage soup, or ready to head to the local butcher to load up on meat for that high-protein, low-carb diet.
Let's shed some light on how the United States Surgeon General's Report defines these types of diets. A fad diet includes "the promotion for profit of special foods, products, processes, or appliances with false or misleading health or therapeutic claims." The truth behind most fad diets is that these products come from companies simply interested in promoting their latest diet products. In order to successfully sell their product or service, many of these companies erroneously claim that their particular product can cause rapid weight loss or help in the prevention or cure of a disease. Another common trait in the advertisement of fad diets is claims that certain foods are harmful and that you should avoid them completely. As with any other product or service out there, the purpose of their advertisement is to create a sense of urgency and need so you'll purchase their products over their competitors' products.
Fad diets have been used for decades, changing over time to fit the trends. They are developed and promoted for use by consumers to shed a lot of weight over a short period. More than likely, you'll shed some quick pounds with these types of diets. However, because of the way these diets generally work, not only are you likely to gain the weight back quickly when you discontinue the diet, but you may also be putting your health at risk.
Let's examine this more closely. Fad diets such as the cabbage soup diet, grapefruit diet, and high protein diets encourage you use the targeted food as the main staple in your diet, eating it over and over again, while avoiding or minimizing consumption of most other foods. The low caloric intake is what causes you to lose the initial weight. However, what many people fail to realize is that the weight you're losing is mainly from water and lean muscle, not body fat. This factor alone tells you that you're not receiving any long-term benefits. Also, by not having a balanced diet, your body will be depleted of essential vitamins, minerals, and energy it needs to keep you fit and healthy.
In fact, recent research indicates that persons who repeatedly go on these "yo-yo" diets may actually be reducing their life span.
Unfortunately, there are only a few regulations or controls in existence today to help protect consumers from these possibly dangerous weight loss product 'peddlers'. A few organizations, such as the American Dietetic Association (ADA) and the American Academy of Family Physicians warn us all to be weary of any so-called "diet" that states any of the following:
- Any diet that promises to help you lose significant amounts of weight in a short period.
- One that implies that weight loss can be achieved without exercise and/or without reducing your intake of fatty foods.
- Diets based on undocumented studies or bases claims on "before and after" pictures.
- Diets that offer testimonials from clients or "experts" in weight loss or nutrition. Remember, on almost every occasion, these are actors paid to do commercials.
A good rule of thumb is "if it sounds too good to be true, it probably is". Don't get me wrong. When combined with balanced nutrition, a healthy lifestyle, and changes in unhealthy eating habits, certain components of some of these fad diets can be useful aids in your weight loss program. The goal is to achieve balance in your life by creating patterns and behaviors that are consistent, realistic, and will help you achieve your weight loss goals in healthy, productive ways.
If you want to lose weight and keep it off, fad diets are not the answer. Understanding what is causing you to gain weight or not lose the weight you already have is one important key to success in your weight loss regimen. Having this understanding can help you heal your self-image and allow you to discover what needs to change in your behaviors and eating habits. Add in regular exercise and a balanced, varied, nutritious diet are you're sure to achieve your long-tern weight loss and fitness goals.
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