Fad Diets-Do they Really Work?

We live in a region where obesity, malnutrition, and nutrient deficiencies can occur at the same time. The main reason for this is mainly due to consuming foods high in calories and very low in nutrients essential for the body, which causes excessive weight gain with deficiencies in essential vitamins and minerals. Maria Baghdoyan, Corporate Nutritionist, Nestlé Middle East reveals the effect of fad diets, and healthy eating.

Fad Diets

FAD diets often promise intense, and sometimes unrealistic weight loss results. Regardless of them actually working or not; they are very hard to sustain in the long run. Here are some examples of widely known FAD diets with their pros and cons:

Atkins

Developed by the late Dr. Robert C. Atkins, this diet is a very high-protein one and allows virtually no carbohydrate, particularly during the initial stages.

Pros:

  • Promotes rapid weight loss
  • Focuses on high protein intake, which can help you feel fuller for longer.
  • Is not as time consuming and expensive as other diets.

    • Cons:

  • Allows high consumption of saturated fats, which may increase the risk of heart diseases.
  • Is very restrictive in nature, which may cause you to miss out on essential vitamins and minerals your body needs.

    • Paleo

    The Paleo diet is mainly derived from foods consumed by Stone Age cavemen and people of the Paleolithic age. The main foods allowed in the Paleo diet are fruits, vegetables, roots and meat, excluding any form of dairy products like milk, cheese or yogurt as well as processed foods.

    Pros:

  • Because the diet is totally unprocessed; you may never feel bloated after meals and the risk of having digestive problems is minimal.
  • With this diet; people are more likely to eat foods that have no additives or preservatives.
  • Muscle mass may increase due to the diet relying mainly on animal protein, fruits and vegetables.

    • Cons:

  • Calcium deficiency can occur due to the lack of dairy products in this diet.
  • Not suitable for vegetarians.
  • Not easy to sustain as a lifestyle habit.

    • The healthy approach to weight loss

    Weight loss therapy for adults should be based on the following components:

  • Increasing your fiber intake by having more whole grains, fruits, and vegetables to help you feel fuller for longer.
  • Limiting your high fat, high sugar intake to the minimum.
  • Drinking plenty of water (8 to 12 cups) to help your body flush toxins out and also increase your satiety levels to avoid overeating.
  • Calorie-controlled balanced diet (ensuring a variety between all food groups)
  • Having five small meals instead of three main ones
  • Regular physical activity; 45 to 60 minutes daily. v
  • Behavior therapy—such as recognizing triggers for eating or learning to identify what holds you back from making lifestyle changes.

    • References:

    http://www.eatright.org/resource/health/weight-loss/overweight-and-obesity/obesity
    http://www.nhs.uk/conditions/Obesity/Pages/Introduction.aspx