In This ArticleView AllIn This ArticleHow to Identify a Fad DietMost Popular Fad DietsThe Best and Healthiest Way to Lose WeightFAQs
In This ArticleView All
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In This Article
How to Identify a Fad Diet
Most Popular Fad Diets
The Best and Healthiest Way to Lose Weight
FAQs
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The term “diet” has an innocent definition at its core: “habitual nourishment” or “food and drink regularly consumed,” per thedictionary. In other words, your diet is how you fuel yourself on a daily basis. Somewhere along the way,diethas also picked up another meaning: what you eat (or don’t) to lose weight.
“No wonder it’s so confusing,” saysMolly Bremer, RD, a dietitian with Mind Body Health in Washington, D.C., and northern Virginia. Read on to discover how to tell if a plan might be a fad, get the 411 on some of the most popular fad diets, and learn about the elements of thebest dietsthat can help you live a vibrant, long and restriction-free life.
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Fad diets typically tend to be extreme and restrictive, explainsNatalie Rizzo, M.S., RD,a plant-based sports dietitian in New York City and the author ofPlanted Performance.
Another clue? They also tend to quickly explode with a lot of fanfare: “Suddenly everyone is reporting on or talking about the ‘x-diet’ and whether it really works,” saysFrances Largeman-Roth, RDN, a Dobbs Ferry, New York-based registered dietitian and the author ofSmoothies & Juices. “The person behind the diet may or may not have real health credentials, which makes it tricky for consumers to avoid them.”
There aren’t hard and fast ways to pinpoint a fad diet from the rest, but fad diets tend to check several of these boxes, according to a review published in the journalFrontiers in Nutritionin 2022:
What to Consider Before Starting a Fad Diet
There are three important questions to ask yourself before diving into a new diet:
Our bodies are incredibly smart, Bremer confirms, and tend to have a “happy weight” they like to stay around. “The set point theory suggests that there is only so much we can do to change our body size for the long term. It’s important to recognize your individual genetic blueprint. Body diversity exists,” Bremer says. You’ll likely be much happier and healthier if you embrace a lifestyle that feels sustainable—not like a stretch.
The last question (whether this is sustainable for you) is critical. “We know that yo-yo dieting—losing and gaining weight again and again—is not good for overall health. It’s much healthier to keep a consistent weight over time,” Largeman-Roth adds.
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We’ve seen a lot of fad diets over the years; here are eight of the most well-known:
The South Beach Diet
“There are three phases to this diet; two are for weight loss, and one is for weight maintenance,” Bremer says.
“Carbohydrates are often villainized. In reality, carbohydrates are the body’s main source of energy, and they protect our muscle tissue, help our immune system, improve gut health and positively affect mood, sleep and appetite,” says Bremer. “Therefore, limiting carbohydrates for the purpose of weight loss affects so many of our physical and mental functions and should not be taken lightly.”
What Happens to Your Body When You Avoid Carbs
Atkins Diet
According to Rizzo, Atkins may help you lose weight, but it’s hard to stick with it for the long haul. It also limits manyhealthy plant-based foods. In turn, you may not get all the vitamins, minerals and fiber you need.
“Many healthy foods, like fruits, vegetables, beans, legumes and grains, are very restricted on this diet. For instance, a half-cup of chickpeas has 20 grams of carbs, which is the maximum amount of carbs you can have in a day if you’re on the most extreme version of Atkins or keto,” Rizzo says. “That means you can’t eat any other carbs that day, including fruits and vegetables.”
As a result, both of these fad diets can easily lead to vitamin and mineral deficiencies, as well asconstipationfrom lack of fiber.
Paleo Diet
Thepaleo dietpromotes eating like our ancestors (or, at least, how we think they ate). This diet emphasizes whole foods like grass-fed eggs and meat, plus fish and seafood, fruit, nonstarchy vegetables, nuts, seeds and oils. Processed foods, sweetened drinks, sugar, dairy and grains are off the table. Check out ourcomplete paleo foodslist for the full rundown.
“I think this is a bit more sustainable than some of the other diets because there is a wider selection of foods to choose from. That said, I don’t see any reason to avoid grains, dairy or legumes,” Rizzo says. “Whole grains provide fiber and B vitamins, dairy provides protein and calcium, and legumes are great sources of plant-based protein.” (Plus, unless you’re allergic or intolerant, it’s best to shoot for three servings ofdairy daily.)
Raw Food Diet
Even though it has been around since the 1800s, this fad diet seems to resurface every few years, Largeman-Roth says. It’s based oneating foods in their raw state, which means that nothing can be cooked above 118 degrees Fahrenheit.
So how does it work? Proponents believe that an ingredient’s natural enzymes are destroyed when heated above that level. All raw food dieters can juice raw produce, as well as dehydrate, ferment and sprout fruits and vegetables. Some versions arecompletely vegan, while others include raw eggs and dairy.
“As a dietitian, this fad diet concerns me because I worry about food safety and if anyone is able to get enough nutrients from this diet. If foods are not allowed to be heated thoroughly, that increases the risk of foodborne illness,” Bremer says, especially in regard to raw, unpasteurized eggs and milk.
Eating plenty of produce is certainly part of a healthy, balanced approach to eating, but eating all plant foods raw may not be the best way to go. Research shows that certain nutrients, like beta carotene and lycopene, are actually unlocked when food is cooked, Largeman-Roth adds.
The Macrobiotic Diet
Popular since the 1920s, this mostly plant-based diet focuses on restoring balance and calm within the body. “You eat different things based on gender, age, location and existing health issues,” Largeman-Roth explains.
To go macrobiotic, load up on whole grains, legumes and seasonal veggies. Fish, dairy, eggs, poultry and red meat are OK but only occasionally. Steer clear of any and allpotatoes, peppers, tropical fruits, tomatoes, caffeine, alcohol,added sugarsand processed foods.
“On its face, this is a very healthy diet with heart-health benefits. But in reality, this diet is extremely boring and bland and tends to be low in protein,” Largeman-Roth says.
Volumetrics Diet
“Many people love the fact that you can eat tons of certain foods, mainly veggies and soup, and have that very full feeling that so many Americans have become accustomed to from eating large servings,” Largeman-Roth says.
While it will likely keep you full, it does categorize food into four groups based on calories, which can affect a healthy relationship with food, Bremer says. And there are plenty of reasons not to count calories. “Food is fuel as well as culture and a social factor in our lives,” Bremer continues. “If you’re always trying to eat the most voluminous foods, how will that affect your ability to enjoy your trip to Italy, where there’s delicious pizza and pasta, or your life at home that involves going out to eat with friends?”
Keto Diet
Theketo dietseverely restricts carbohydrates to about 5% of calories or 25 total grams of carbs per day. In place of those omitted carbs, dieters are instructed to consume higher amounts of fats and moderate levels of protein. Though this will likely help you lose weight in the short term, people have a difficult time staying on such a restrictive diet.
Bremer notes that there are also some pretty serious long-term risks of being on the keto diet for the long haul, including low blood pressure, kidney stones, nutrient deficiencies and increased risk of heart disease.
The 5:2 Diet
One of several styles ofintermittent fasting, the 5:2 diet involves eating as normal for five days per week and fasting the other two (nonconsecutive) days of the week. The fasting days can include up to about 600 calories total, “which isn’t much fuel for your brain,” Largeman-Roth says.
Some people report positive results after trying this type of fasting; they might feel more energetic and note improvements in blood glucose.
However, for busy, active people, anyone who’s growing or parents who need to keep up with kids, “this plan is ridiculous,” Largeman-Roth says. Plus, this fad diet is so drastic on the fasting days that it will be really tempting to overeat on non-fasting days “so you may not lose any weight at all,” Largeman-Roth adds.
You almost certainlywon’t have much energy and will feel irritable, and will start to hyperfocus on food and calories. “This style of eating will help you lose weight, but it also could result in binge eating,” Rizzo says. “I don’t recommend it, and I don’t think restricting calories drastically is sustainable in the long term.”
It’s thatsustainable factorthat’s clutch. The best diet—whether your goal is weight loss, heart health,brain healthor longevity—should be something that you feel comfortable keeping up for a lifetime. There’s no “finish line” for feeding your body well.
While it’s not nearly as sensational as a plan that touts that you can lose 10 pounds in 10 days or get a six-pack in six weeks, “the best diets for weight loss are ones that are well-balanced. They have plenty of proteins, whole grains, fruits, vegetables and healthy fats,” Rizzo says. “Eating a variety of whole foods ensures that you get plenty of protein and fiber, two factors that are proven to help keep you full and have been linked to weight loss.”
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The Bottom Line
Unlike overly restrictive fad diets, the best diet shouldn’t feel like a “diet” at all. “It’s simply a balanced pattern of eating that allows you to be active, participate in celebrations and maintain good health,” Largeman-Roth says.
Aim to eat a diverse menu that focuses on adding more whole foods, color, fiber and fun to your plate rather than subtracting hundreds of calories or complete food groups. That’s a healthier, happier way to diet.
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Frequently Asked QuestionsPopular fad diets in the past century have included the Atkins diet, keto diet, intermittent fasting, raw food diet, the 5:2 diet and more.Fad diets often prioritize short-term goals over long-term health. Many fad diets lack certain important nutrients, are severely restrictive in a way that impacts the dieter’s quality of life and/or are too low in calories to support important body functions.Avoid diets that guarantee rapid weight loss, feature strict rules, lack scientific backing, promote the sales of special books or products, declare certain foods or food groups as “bad” or off-limits, drastically restrict calories or the time of day one can consume them, are difficult or impossible to maintain for a lifetime and don’t include a maintenance plan.Just as fashion fads come and go (are we wearing skinny jeans or wide legs now?), so do diets. Fad diets have earned that moniker because they’re popular for a short period of time, and they don’t have enough science and results to inspire individuals to stick with them long-term.
Frequently Asked Questions
Popular fad diets in the past century have included the Atkins diet, keto diet, intermittent fasting, raw food diet, the 5:2 diet and more.
Fad diets often prioritize short-term goals over long-term health. Many fad diets lack certain important nutrients, are severely restrictive in a way that impacts the dieter’s quality of life and/or are too low in calories to support important body functions.
Avoid diets that guarantee rapid weight loss, feature strict rules, lack scientific backing, promote the sales of special books or products, declare certain foods or food groups as “bad” or off-limits, drastically restrict calories or the time of day one can consume them, are difficult or impossible to maintain for a lifetime and don’t include a maintenance plan.
Just as fashion fads come and go (are we wearing skinny jeans or wide legs now?), so do diets. Fad diets have earned that moniker because they’re popular for a short period of time, and they don’t have enough science and results to inspire individuals to stick with them long-term.
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