A fad diet typically promises quick and dramatic weight loss by following a specific protocol involving (but not advertising) extreme and restrictive eating. These diets work on the energy balance premise – energy in vs. energy out – the restriction will produce initial weight loss, but in most cases this loss is not sustainable:
- Severe caloric restriction: Fad diets often involve drastically reducing calorie intake, sometimes to dangerously low levels. While this may result in rapid weight loss initially, it is not sustainable in the long term. Severely restricting calories can lead to nutrient deficiencies, muscle loss, a slowed metabolism, and a host of other health issues.
- Elimination of entire food groups: Many fad diets eliminate entire food groups, such as carbohydrates or fats. Unless you have an allergy or intolerance, cutting out food groups will have no benefit. You may choose to reduce intake of certain foods to support a calorie deficit but eliminating essential nutrients can have negative consequences for overall health and well-being. It may lead to imbalances in nutrient intake, causing deficiencies and impacting bodily functions.
- Lack of individualisation: Fad diets take a one-size-fits-all approach, ignoring the fact that every individual is unique in terms of their nutritional needs, body composition, metabolism, and overall health. “It worked for me” does not qualify an individual to give dietary advice. What works for one person may not work for another. Sustainable weight management is personal, the approach taken must consider an individual’s specific requirements and lifestyle.
- Unsustainable eating habits: Fad diets often promote extreme and unnatural eating habits that are difficult to maintain in the long run. They may require strict adherence to specific meal plans, counting of every calorie, or consuming only pre-packaged meals or supplements. Such rigid approaches can be socially isolating, mentally exhausting, and impractical for day-to-day life.
- Lack of behaviour change: Fad diets typically focus solely on short-term weight loss goals and fail to address the underlying behaviours and habits that contribute to weight gain in the first place. Sustainable weight management requires a holistic approach that includes adopting healthy eating patterns, regular physical activity, stress management, and addressing emotional factors related to eating.
- Psychological impact: Fad diets often create a mindset of deprivation, obsession, and guilt around food. The restrictive nature of these diets can lead to an unhealthy relationship with food, promote yo-yo dieting, and contribute to disordered eating patterns. This can have long-lasting negative effects on mental health and overall well-being.
To achieve sustainable and healthy weight management, it’s important to focus on long-term lifestyle changes rather than quick-fix solutions. A balanced diet that includes a variety of nutrient-dense foods, regular physical activity, and a positive mindset towards food and body image is key. If you’re struggling, get in touch.
