How to Know What’s a Fad Diet and Why You Should Avoid Them?

avoid fad diet

We are constantly bombarded with news about fad diets. These fad diets don’t often last long in the media, and there are constantly new ones being talked about. Fad diets can cause initial weight loss, but often you are left weighing far more than when you began. Fad diets can also cause nutritional problems, and can often be dangerous. But how do you know which diets are fad diets? The following list will help.

  1. It promises quick results

Everyone wishes they could drop five pounds in one day, but the truth is that quick weight loss is just not sustainable and can even be dangerous. You might lose some weight from a fad diet initially, but more than likely it’s just water weight. Everybody has water stored in their body, but different diets influence the amount of water stored.

Having a diet high in sugar or salt can cause higher water retention. This is why you might lose a large amount of weight when starting a fad diet, because you’re consuming lower amounts of salt and sugar.  The acceptable amount of weight that you should lose is 1 – 2 pounds per week, any more could mean you are exercising excessively, or heavily restricting calories. Both of those things are not safe and could result in a visit to the hospital.

  1. It concentrates on one food

A big sign of a fad diet is that it concentrates on one food or a supplement. An example of this is the grapefruit diet which revolves around eating grapefruit before or with every meal, based on the thought that the grapefruit will help you lose calories. Although it might be helpful to eat fruit with every meal, grapefruit is nothing special and doesn’t contain any magical weight loss properties.

Other diets, like the cabbage soup diet, will have you eating a strange soup for every meal. Not only does this heavily restrict calories, it also tastes very bland and repetitive. It’s supposed to only be followed for a week, but even then it’s an extreme diet. Diets like these can be dangerous, incredibly unpleasant, hard to stick to, and not provide any tangible weight loss after you start eating normally again.

how to recognize fad diet

  1. It restricts what you can eat

One of the more extreme kinds of diets out there is the ‘raw food diet’. People who follow this diet are typically vegan, and they only eat unprocessed, raw foods. This cuts out any sort of breads, cooked meat, and cooked vegetables, and relies heavily on fruit and nuts for calorie intake.

Obtaining enough calories from this diet can be very difficult, resulting in light-headedness or even fainting spells. It’s very hard to function normally when you’re not consuming enough calories, putting your schooling or work life at risk. With diets like the raw food diet, it can be hard to obtain all the kinds of nutrients you need as well. B-Vitamins, calcium and minerals are hard to obtain on a raw food diet, which could lead to serious health risks over time.

  1. It heavily restricts calories

Calorie counting, or simply writing down what you eat, are both reasonable options to keep in mind when starting a diet. Some diets however, can involve unsafe and unreasonably low amounts of calories. The ‘Ana diet’ was thought up online, and promotes anorexia, a dangerous mental illness.

The highest amount of calories this diet involves is 800 on one day, while most of the time it advocates eating from 500 calories to fasting. Normal calorie intake for women is around 1200 – 2500, and eating calories that are this low can result in heart defects and other dangerous issues.

When starting a diet, it is safest to ask your doctor if the diet is right for you. If you are unsure what is safe or not, hiring a nutritionist to write you a personal bikini diet plan can be rewarding, and they can cater it to your needs.

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