Exercise isn't your cup of tea, yet you covet a lithe figure that allows you to slip into that little black dress, or that pair of hipster jeans that will show off your legs. And presto! Fad diets come to your aid. Claiming no exercise, no sweat, no fuss and no effort, fad diets range from meat-only diets to special liquid blends and grapefruit juice that dangle the promise of amazing weight loss in front of your eyes.
Testimonies from successful candidates further strengthen the advertisements' claims. You start saying to yourself, "Surely there must be some element of truth in these claims; if others can lose weight quickly, so can I."
But are all fad diets effective, and most importantly, are they safe?
What is a fad diet?
Fad diets are diets that promise rapid weight loss without the need for a change in lifestyle. They may work in the short term bu the results are not 'real results'. Fad diets can also be a threat to good health if used indiscrimintely.
Fad diets break all the rules of a sound diet. The best diet for healthy living, for athletes and for those of us who wish to be trimmer, is still a balanced diet -- one that has an adequate number of servings per day for the following food groups: rice and alternatives (2-5), fruits and vegetables (3-4), meat and alternatives (3-4) and dairy products and their alternatives (2-3). Any other diet, unless it is specially prescribed by a recognised medical authority, is simply hogwash.
The dangers of rapid weight loss formulas often over-emphasise the "fat-burning" benefits of particular food types. This approach is unsound and ignores the basic principle of sound nutrition - to eat a little of wde variety of food. By doing so, we will be able to obtain all the necessary nutrients that are important for a quality and robust health.
Rapid weight loss from fad diets is more often than not water loss and will be quickly replaced once hydration is restored some hours later. Dehydration strategies such as the use of diuretics may also be risky, especially when you have to be outdoors in the sun. Moreover, these quick fixes do not promote a change to a more active lifestyle which is necessary for the weight to stay off in the longer term.
Most fad diets are very low in calories. When used over days and weeks will result in rapid water and muscle loss. This is undesirable since it is the muscle that allows more calories to be used even when at rest and losing muscle mass will in fact make it more difficult to keep to sensible body weight. The low calories in these diets make you feel sluggish and weak and because your body has been deprived of carbohydrates. As in the case of a meat-only diet, your body is forced to 'canabalise' itself, digesting proteins in a condition called ketosis. This gives you a foul-smelling breath. Yucks!
How to spot a fad diet
You can spot a fad diet by the following characteristics:
» It promises rapid weight loss of more than half a kilogram a week
» It uses personal testimonies of successful candidates' or celebrities
» It focuses on a limited variety of foods and omits entire food groups
» It offers special diet foods, laxatives, pills or liquid formulas
» It makes recommendations based on vague studies and scientific data
» It claims that exercise or increased physical activity is not necessary.
Losing weight the right way
Here's a tried and tested approach to sound weight management:
» Eat plenty of fruits and vegetables, most of us do not eat enough
» Eat all the food groups, but in moderation
» Try to avoid oily fried foods and reduce your daily fat intake
» Drink plenty of water and drink beyond thirst - it will keep your skin youthful
» Get plenty of exercise and physical activity
Now that you know the facts, say no to the fad diets. And do your friends a favour by spreading the word!
