Introduction
Over the years, many people, in an effort to lose weight the fast way, have practiced fad diets. These fad diets promise a miracle by helping to lose weight with minimal effort. This essay explores fad diets and their effectiveness and the usefulness of fat burners, right diet and exercise in reducing weight and staying healthy.
Fad diet
A fad diet basically advocates the intake of macronutrients in a particular proportion or the intake or avoidance of specific foods with the intention of losing weight. Fad diets include promoting or banning a certain food or food group, intake of ‘miracle’ pills, potions and supplements, short-term changes in eating and exercise habits. Fad diets promises quick or miraculous results based on dubious testimonials and are not backed by proper studies (Tim 2008.)
Problem with fad diets
Fad diets are popular with the general population because it supposedly promotes easy and fast weight loss. However, the weight loss that occurs is not from fat loss but mainly from the loss of water and glycogen. As soon as the person starts to eat normally, weight gain occurs. Other problems with fad diets include: dehydration, weakness and fatigue, nausea and headaches, constipation, and poor intake of vitamins and minerals (Tim 2008). A study of some fad diets reveals numerous cons. For example, the Atkins’ Diet, advocates severe restriction of carbohydrates but unlimited protein and fat. The focus is on eating plenty of meats and cheeses, butter, cream and mayonnaise etc. Although this causes short-term weight loss due to loss of water and glycogen stores, in the long-term the weight loss is the same as traditional diets. In addition, it can lead to lethargy, constipation, and poor concentration, as well as the risk of kidney disease and cancer in the long-term. The ‘Eat Right for your Blood Type’ diet advocates people with different blood groups should eat differently. For instance, those with blood type O should avoid carbohydrates; Type A blood group should eat mostly vegetarian foods; Type B blood group should eat a mix of type O and A diets. However, this fad diet has no scientific basis, and has the risk of causing nutritional deficiencies and other health problems (Tim 2008.)
One major trial evaluated four diets (Atkins’ diet, Weight Watchers, Zone diet and the Ornish diet). The study included 160 middle-aged people who were obese. Over four small group sessions, spanning 2 months, each person was given diet-specific advice. They were asked to follow the particular diet over the next 10 months. After one year, they were all evaluated for weight loss. It was found that the weight loss ranged only from 3.9 kg (Atkins’ diet) to 6.6 kg (Ornish diet). In addition, it was found that the subjects could not strictly follow the prescribed diet and almost half of the subject’s dropped out before the end of the study. Thus, if people are not able to stick onto their diet under controlled conditions with expert advice and follow-up, then the chances that an average person can follow it is very limited (Tim 2008.)
Fat Burners
Some fat burners include chromium picolinate, ephedrine, inositol etc. Chromium picolinate increases insulin efficiency (insulin promotes blood sugar uptake by muscle cells where it is converted into energy). However, it is not clear if chromium supplementation could increase this capacity in healthy people, or if it is helpful in those with impaired glucose tolerance. Chromium picolinate supposedly increases the muscle-building effects of exercise but there is little in the medical literature to support this claim (Harvard Women’s Health Watch 1994.)
Ephedrine causes fat loss by increasing thermogenesis (rise in metabolic rate after eating or exercising). Although ephedrine could increase thermogenesis in obese women, it is not clear if it could be effective in those who are not very overweight. It is also contradicted in those people having diabetes, heart disease, hypertension, or kidney disease, since it can constrict blood vessels, raise the heart rate, and increase blood pressure (Harvard Women’s Health Watch 1994.)
Inositol (myo-inositol) is a normal constituent of cell membranes. It is manufactured by the body and is present in the diet. Studies in animals have shown that a deficiency in inositol can lead to faulty fat metabolism but there is no clear evidence that adding inositol in the diet can have significant effect on humans (Harvard Women’s Health Watch 1994.)
Eating right
Eating plenty of fiber is the ideal way to lose weight. It helps by making one feel full, and by slowing the rate of digestion. Since it binds to other foods, it helps to reduce the calories (Rhodes 2006).
It is better to reduce the intake of foods rich in carbohydrate like grains and potatoes to at least three servings a day. Foods containing high fiber and those which are the least-processed like whole-wheat breads, pastas, and cereals should be consumed (Rhodes 2006). Brown rice should be substituted instead of white and whole potatoes with the skin. By eating the right foods frequently, hunger can be eliminated, and thus, help control the intake of calories. The intake of foods containing high-quality protein (yogurt, cheese, milk, beef, turkey, chicken, fish, pork, eggs, or nuts), provides the daily 8 g requirement of leucine. This amino acid helps to boost metabolism but preserve muscle as one loses weight (Rhodes 2006).
All fat is not bad. Some amount of starches can be replaced with fat (which takes longer to digest). This way, one can stay full longer and eat less. The emphasis should be on healthy, unsaturated fats. Breakfast should never be skipped. Having a full breakfast boosts the metabolism, and the body is less likely to store fat. Junk food like colas, fries etc, which adds up to the calories, should be avoided (Rhodes 2006).
Exercsise
Although walking everyday for 30 minutes is healthy, it may not significantly reduce weight. One can practice interval training, which is a mix of periods of high-intensity exercise with periods of active rest. For example one can walk for a few minutes, followed by running for 30 seconds, and slowing back to a brisk walk. This can be repeated for 10 times per workout. Weight training helps to build muscle, which in turns burns more calories. Regular exercise also prevents heart attack, stroke, hypertension, diabetes, osteoporosis etc (Harvard Men’s Health Watch 2009). Isotonic exercise is the use of large muscle groups in a rhythmic, repetitive manner, without the use of heavy resistance. It is also known as aerobic exercise. This includes use of treadmill, running, climbing the stairs etc. At least 30 minutes of moderate such exercise or 15 minutes of intense exercise a day is advisable. This increases the heart health and improves the metabolism. This can be supplemented with stretching exercises. For faster and better results, an hour of moderate exercise a day can be followed (Harvard Men’s Health Watch 2009).
Conclusion
There are numerous fad diets, and fat burners, which promise effective weight loss with minimal effort. However, these diets, although effective in the short term, are not properly validated with studies and can even be dangerous to health. The ideal way to lose weight includes eating the right diet in the proper quantity, adequate exercise and a positive outlook to life in general.
References
“Fat burners.” Harvard Women’s Health Watch. 1994: 2(2)ю
“How much exercise do you need”? Harvard Men’s Health Watch. 2009: 14 (5).
Rhodes, P. “Burn fat with food”. Men’s Health. 2006. 21 (1).
Tim, C. “Nutrition messages given by fad diets can alter people’s food perceptions”. Nutridate. 2008. 19 (2).