How to spot a fad diet - and stay away from it!

"Some people will lose weight while following a fad diet, but most fad diets are impossible to stick to for long. This means that once you stop following the diet, you’ll probably gain back the weight you lost," says dietician and nutritionist Seema Singh Kashyap.

Source: Pexels

The current week (October 12 -18) is being marked as National Nutrition Week in Australia, and in interview with SBS Punjabi diet and nutrition expert Seema Singh Kashyap warned against 'fad diets'.

"A fad diet or diet cult, is a diet that promises weight loss or other health advantages, such as longer life, and usually relies on pseudoscience rather than science to make many of its claims."

"In many cases, the diet is characterized by highly restrictive or unusual food choices," she said, citing "High-protein diets, Liquid diets, Grapefruit diet, Juice or broth fasts, Food-combining diets, Crazy for cabbage diet, South Beach Diet, Ketogenic Diet, Paleo Diet, The Zone Diet and The Dukan Diet" as some of these fad diets that have saturated the 'health market'. 

How can you spot a fad diet?

"You can spot a fad diet by asking yourself a few simple questions," according to Seema:

• Does this diet make some foods completely off-limits?
• Does this diet promise that I will lose an unrealistic amount of weight in a short amount of time? For example: “ten pounds in one week”.
• Does the diet refer to foods as “good” or “bad”?
• Do I have to buy certain foods for this diet at a special store?
• Does the diet claim I can lose weight without exercising?
• Is this plan temporary?

"If you answered “yes” to any of the above questions, you’ve probably spotted a fad diet. Advertising that promotes these diets is often very convincing. These ads may draw you in and make you believe that it’s super easy to follow the diet and lose weight. Don’t be fooled. This type of weight loss plan is not a healthy way to lose weight," she added. 

Do fad diets work?

"Some people will lose weight while following a fad diet, but most fad diets are impossible to stick to for long. This means that once you stop following the diet, you’ll probably gain back the weight you lost."

"Many people actually gain back more weight than they started with."

"Fad diets don’t usually provide enough vitamins and minerals, such as iron, calcium and vitamin D. Iron is  important for red cells in your blood and calcium and vitamin D are important for healthy bones."

Dietitian and Nutritionist Seema Singh Kashyap Source: Supplied

What are the dangers of fad diets?

Many are designed to take advantage of people's willingness to "try anything" to lose weight, look and feel better, and reduce their risk for weight-related health problems, such as diabetes, heart disease and other conditions. Many fad diets become popular because they do produce short-term weight loss quickly.

Fad diets are marketed as quick ways to lose weight. The most popular fads tend to change from year to year, but the promises they make don’t. Diets such as the ketogenic diet, the whole 30, the paleo diet, juice cleanses and even intermittent fasting are all fads.

Are there healthier ways to manage weight?

Yes! There are much healthier ways to manage weight rather than following a fad diet. We lose weight by eating fewer calories than our bodies burn. To lose weight, add calorie-burning activities into your day, and cut down on the calories you eat. Because a large decrease in your calories can be harmful to your body, try small dietary changes like the suggestions below.

Try these changes to cut back on the calories you eat by:

• Choosing less sugary beverages. Drinks such as soda and juice are loaded with sugar and empty calories. Try tap water, seltzer water, or no calorie flavoring packets instead!
• Eating breakfast. Starting your day with a nutritious meal will prevent you from getting too hungry during the day and will give you energy to think at school.
• Packing fruit for a snack. Choosing fruit over chips or candy will provide your body with important nutrients.
• Eating more whole grains. Choose whole grain bread, whole grain pasta, brown rice, and high-fiber cereals. They are more filling than refined grains such as cookies and pastries.
• Choosing lean proteins. Chicken, turkey, fish and vegetarian sources of protein, such as beans and tofu, contain less fat than other proteins.
• Eating more servings of fruit and/or vegetables. Aim to include one or both at most meals and for snacks.
• Watching your portion sizes. Choose regular portions, not super-sized ones. Eat only until you feel satisfied.

Simple ways to fit exercise into your day include:

• Taking the stairs instead of the elevator
• Walking instead of taking the bus
• Look for exercise videos on Youtube
• Joining a sports team or a dance team
• Going for a walk with your family or friends
• Joining a gym
  

  Source: Pexels

To know your healthy weight is very important BMI method is one of most common and reliable methods 

What is BMI?

Seema explained that "Body Mass Index of BMI compares your weight to your height, and is calculated by dividing your weight (in kilograms) by your height (in metres squared). It gives you an idea of whether you’re 'underweight', a 'healthy' weight, 'overweight', or 'obese' for your height. BMI is one type of tool to help health professionals assess the risk for chronic disease."

"To calculate your BMI yourself, the BMI equation is:

Source: Supplied

• If your BMI is less than 18.5, your BMI is within the underweight category. This may not be good for your health. There are many benefits of being a healthy weight. Visit your health professional to discuss these.
• If your BMI is between 18.5 and 24.9, your BMI is within the healthy weight category. This is generally good for your health. The challenge is to maintain that weight, and not put on weight as you get older.
•  If your BMI is between 25 and 29.9, your BMI is within the overweight category. This may not be good for your health. There are many benefits of moving towards a healthier weight, and even losing a small amount of weight can deliver major health benefits 
• If you BMI is 30 or over, you are within the obese category. This may not be good for your health. There are many benefits of moving towards a healthy weight and losing even a small amount of weight can bring health benefits.
• You may also benefit from more supervised guidance; talk with your health professional about how losing weight can improve your health and wellbeing."

Disclaimer: This is for your general information only. To seek specific advice for your personal situation please contact an accredited health practitioner.