Why fad diets don’t work
Between social media, commercials, books, and ads, we are constantly bombarded with unsolicited nutrition advice, diet trends, and lofty promises to lose 10 pounds in a week.
Since many things have contributed to the rising trend in obesity (such as stress, lack of sleep, and the COVID-19 pandemic), people are looking for a short-term fix which is why it’s no surprise that in 2020, the global weight management market was valued at $439 billion (£356 billion).
Because fad diets focus on quick results with hardly any effort, many people flock to them as an easy, go-to option for dropping excess weight. And while that may seem like a good idea, in theory, experts all agree that fad diets don’t work in the long run, as they can lead to nutritional deficiencies, disordered eating habits, and an unhealthy body image.
What are fad diets?
Most commonly used for weight loss, fad diets promote a “quick fix” that often seems too good to be true. Oftentimes, these are temporary solutions that offer short-term results, and while they may seem like a good idea at first, they are very rarely successful in the long run.
In fact, studies show that people who initially lose weight when following a fad diet end up regaining that weight over the next six months. As such, fad diets leave people feeling defeated, which can lead to a poor body image and a negative relationship with food.
How to determine a fad diet
Whether it’s low-carb, soups & shakes diets, or high protein, fad diets come in a variety of different forms that often promise rapid weight loss or fat shedding.
Here are some ways to determine a fad diet.
· Promises a “quick fix” with no scientific backing;
· Sounds too good to be true;
· Demonises foods and labels certain ones as “bad” or “good”;
· No peer-reviewed research;
· Eliminates one or more of the five food groups (fruits, vegetables, grains, protein foods, and dairy) or subgroups (grains, dairy, fruit);
· Any sort of “testimonial”, especially from social media influencers and other paid sponsorships.
Why fad diets don’t work
Fad diets are often touted as a “one size fits all” solution, which means they simply won’t work for everyone. Since everyone is unique and has different nutritional needs and health goals, what works for one person may not work for someone else. Here are some other reasons why fad diets don’t work.
Too restrictive. Whether it’s demonising carbs or cutting back on breakfast, fad diets focus on cutting out certain aspects of a nutritious diet to achieve rapid weight loss. As such, these restrictions may later result in binge eating, lethargy, and fatigue.
Nutrient deficiencies. A well-rounded diet that consists of nutrient-dense foods from all major food groups has long been proven to reduce the risk of chronic disease, improve longevity, boost immunity, support the digestive system, benefit heart health, and much more. Unfortunately, fad diets tend to encourage people to eliminate food groups (such as whole grains and certain fruits and vegetables) that provide the body with essential nutrients and antioxidants. This can lead to certain nutrient deficiencies which may negatively impact health.
Demonising certain foods. Fad diets can make it seem that certain foods are off-limits. Contrary to what the internet may say, not all carbs are our enemy! Complex carbohydrates offer a whole range of benefits. When it comes to eating, there shouldn’t be an all-or-nothing approach, as all foods can be part of a healthful diet.
Be mindful of social media. Social media can be a toxic place, so if you find that certain people are promoting fad diets or unhealthy body images, feel empowered to hit the unfollow button. It’s better to follow people who make you feel supported and encouraged, rather than trying to achieve an unrealistic goal or certain body type.
Get in touch with your body. Fad diets (and diet culture itself) make it easy for you to get caught up in calories, grams, and macros, so take a step back from the numbers and get in touch with your hunger cues instead.
Ultimately, this provides a deeper understanding of your body’s wants and needs, which allows for greater body autonomy. In fact, studies have found that adults who can recognise their body’s cues and stop eating when full have lower odds of chronic dieting and binge eating. Furthermore, adults who allow themselves to eat with unconditional permission and eat for physical instead of emotional reasons have a more positive body image.
Extracts taken from https://runrepeat.com/uk & https://wp.nutrium.com