How to spot(and avoid) fad diets

Happy New Year!

One of the most commonly talked about topics this time of year is weight loss! There are so many bizarre, potentially harmful diets out there that it is important to be able to determine which to avoid. Use these tips to steer yourself away from these popular fad diets promoted by the billion dollar wellness industry.  

…If it claims to result in “rapid weight loss”  

A healthy weight loss is 1-2 pounds per week and anything more than that can be detrimental to the body. Often during these “rapid weight loss diets” you are losing water weight, bone mass, or muscle and not actually losing fat. Any weight lost rapidly tends to be gained back quickly.

…If it uses quantities or limitations

            Avoid anything that allows unlimited amounts of a particular food (ex: Cabbage soup diet)

Avoid any diet that eliminates or severely restricts entire food groups or macronutrients, such as carbohydrates (ie: Keto Diet). ALL macronutrients (carbohydrates, proteins, and fats) are important and each play a vital role in helping our bodies run efficiently and survive.

…If is uses specific food combinations or specific times

There is no evidence that combining certain foods or eating foods at specific times of day will help with weight loss. Eating the “wrong” combinations of food doesn’t cause them to turn to fat immediately or to produce toxins in your intestines, as some plans claim.

…If it requires a super strict menu

These diets get boring quickly and are almost impossible to follow which can lead to failure and disappointment. Ask yourself “can I eat this way for the rest of my life?” If the answer is no, then the diet is not reasonable.

Know your healthy foods and choose these foods most often. Remember that everything is okay in moderation.

…If it claims that there is no need for exercise

Come on guys… hopefully we are all smart enough to know that regular physical activity is a KEY COMPONENT in weight management and living a healthy lifestyle. The key to success is finding physical activities that you enjoy and aiming for 30-60 minutes of activity on most days of the week.

…If it uses the word “DETOX”

Let me put this plain and simple. There is no such thing as a detox diet or cleanse.

A True Detox Recipe: 1 part Liver, 2 parts Kidneys, add water as needed  🙂

Keep in mind…if it sounds too good to be true…it probably is!

Source: Academy of Nutrition and Dietetics