In a world where you can get almost anything you want instantly, people sometimes forget that weight loss is not one of those things. It is human nature to be attracted to fad diets because they promise quick and easy results. People tend to go for the quick fix of a fad diet instead of putting in the effort to lose weight through long-term changes in diet and exercise. The bottom line is: if a diet or a product seems too good to be true, it is.
Fad diets lead to quick weight loss, but quick weight loss can lead to the loss of muscle, bone and water. You are also more likely to regain the weight quickly after the diet is over. Slow, steady weight loss is more likely to last than dramatic weight changes. Healthy weight loss means a loss of no more than ½ to 1 pound per week.
How do you know whether or not a diet is considered a fad diet? If the diet does any of these things, it is a fad diet and you should stay away from it:
- Claim to lose weight very quickly- 1 to 2 pounds per week.
- Promises that you can lose weight and keep it off without exercising on a regular basis or giving up fatty foods.
- Bases claims off of before and after pictures.
- Limits your food choices and does not encourage eating a variety of foods.
One study found that short-term diets could help you to lose 5-10% of your weight. The problem comes after the diet is over and the individual goes back to how they normally ate before the diet. This study found that after 5 years, 83% of people gained more weight back than they originally lost. Staying away from fad diets and dieting the healthy way will lead to less weight gained back in the long run.
Since there is no food or pill that will magically burn fat, your healthiest and safest bet to lose weight is by following these tips:
- Eat breakfast every day and do not skip meals.
- Eat a variety of foods to ensure that you get all of your daily nutrients.
- Limit daily intake of saturated and trans fat, cholesterol, and sodium.
- Do not drink your calories- avoid soda and other sugary drinks.
- Watch your portion sizes.
- Exercise on a regular basis- 30 to 60 minutes, 4 to 6 times a week.
The best ways to maintain a healthy weight, lose fat, and build muscle are by eating smarter and exercising more. Do not fall for the fad diets because they will not work! Change your lifestyle to a healthy lifestyle in order to keep the pounds off and do so by following the tips given above.
Sources:
Pietiläinen K. H., Saarni S. E., Kaprio J., & Rissanen A. Does dieting make you fat? A twin study. International Journal of Obesity. 2011;36:456-464.
Staying Away from Fad Diets. http://www.eatright.org/resource/health/weight-loss/fad-diets/staying-away-from-fad-diets. Accessed April 6, 2016.
Nutrition for Weight Loss: What You Need to Know About Fad Diets. http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/weight-loss/nutrition-for-weight-loss-what-you-need-to-know-about-fad-diets.html. Accessed April 6, 2016.
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