Introduction
Fad diets, characterized mainly by their transient nature and purported quick weight-loss effects, have become part of modern dietary culture. They are prevalent in today’s society, ranging from the ubiquitous desire for quick results to disseminating these diets on social media platforms and other digital outlets. Although they may seem an easy answer to mystifications of body weight and image goals, the benefits and threats of fad diets are controversial.
Benefits of Fad Diets
Fad diets often lure individuals with the promise of rapid weight loss. They usually achieve this through severe calorie restriction or elimination of certain food groups, which, as noted in a general discussion on fad diets on ResearchGate, results in a significant drop in calorie intake (Omar et al., 2019). Omar et al. (2019, p) noted, “Fad diets are popular because they promise quick results, are relatively easy to implement, and claim remarkable improvements in how their followers will look or feel.”
For instance, fad diets like the Atkins and ketogenic plans promote minimal carbohydrate consumption that triggers ketosis – a state in which the body can more preferably metabolize fat for excess energy (Tahreem et al., 2022). Reviewing 23 studies on low-carbohydrate and low-fat diets found that for most of the reviewed research, low-carbohydrate diets yielded more significant weight loss than low-fat diets over the first six months (Gunnars, 2020). While fad diets promise “quick-and-easy weight loss,” they have little scientific support and can be dangerous but often ineffective over time (Gunnars, 2020).
The simplicity and the lack of need to be particular about counting calories and nutrients or doing a lot of meal preparation is part of the allure that fad diets hold for weight loss seekers. For instance, the Paleo diet, one of the most famous fad diets, favors consumption by consuming foods meant to exist during the Paleolithic period (Challa & Uppaluri, 2019). At this moment, with this clear distinction between permissible versus non-permissible foods, it is an easy diet to follow without the necessity of going through complicated meal planning or counting calories.
Risks of Fad Diets
Fad diets restrict or eliminate certain food groups, hence leading to deficiencies. For example, a low carbohydrate intake noticeably associated with some fad diets may result in inadequate intake of the necessary micronutrients. It especially gets exaggerated in obese individuals because they are more likely to already be at risk of micronutrient deficiencies as a result of excess adiposity. It further places them in a state of vulnerability to developing chronic diseases such as diabetes, heart disease, cancer, and osteoporosis (Malik et al., 2020). They often prescribe fad diets advocating for a meal pattern with an imbalance that tends to characterize the involved foods or food groups to the extent of inadequacy in proper nutrient provision and possibly sustains eating pattern disorders.
At times, the need for instant weight loss usually lands one into fad diets, though the gains are transient. A study reflects that while 5 to 10% of body weight is initially lost on various diets, the importance returns over time (Magkos et al., 2020). Indeed, one-third or more of those who go on diets end up heavier upon initial starting points than at the beginning. Fad diet followers often find themselves in a bit of a ‘weight-loss/weight-regain’ cycle that does not promote a person’s well-being. Instead, the weight loss experienced by an individual from fad diets is often soon regained. Such diets may need more than necessary to establish ongoing healthy eating, making it difficult for a person to maintain the weight loss achieved within a year.
The health risks of the fad diet go beyond nutritional deficiencies and the yo-yo effect of weight loss and regain. When the fad diets get extreme, the body can respond to this restriction with certain hormones that will promote increased cravings for the restricted macronutrients, which could act as a precursor to disordered eating behaviors. Additionally, the fad diet is always a one-size-fits-all kind of dietary program, which is often misleading since it does not cater to individual nutritional requirements and might result in unfavorable outcomes for an individual’s health. Many fad diets have been associated with adverse health effects, such as increasing the risk for diseases, including type II diabetes and heart disease caused by obesity.
Conclusion
To summarize, fad dieting has sparked a sharp contrast between the allure of quick weight loss and the many risks that come along with it. The promise of fast weight loss and easy dietary tips far too often raise a veil on the possible nutritional deficiencies and temporary nature of weight loss besides serious health risks associated with these diets. Considering the quick results and potential health effects caused by these fad diets, when coupled with physical activities, this comes a more sustainable and healthy approach to losing weight. We should always emphasize permanent health and well-being, not momentary weight loss results. Adopting more balanced and evidence-based perceptions regarding nutrition and lifestyles can translate into longer-lasting health benefits, a healthier sense of food, and an attempt towards realistic and healthy weight management and overall health.
References
Challa, H. J., & Uppaluri, K. R. (2019). Paleolithic diet. StatPearls. Web.
Gunnars, K. (2020). 23 studies on low-carb and low-fat diets — time to retire the fad. Healthline. Web.
Magkos, F., Hjorth, M. F., & Astrup, A. (2020). Diet and exercise in the prevention and treatment of type 2 diabetes mellitus. Nature Reviews Endocrinology, 16(10). Web.
Malik, N., Tonstad, S., Paalani, M., Dos Santos, H., & Luiz do Prado, W. (2020). Are long‐term FAD diets restricting micronutrient intake? A randomized controlled trial. Food Science & Nutrition, 8(11), 6047–6060. Web.
Omar, M., Nouh, F., Younis, M., Younis, M., Nabil, N., Elamshity, B., Ahmad, H., Elhadad, I., & Elmagri, A. (2019). Fad diet. Asian Food Science Journal, 1–11. Web.
Tahreem, A., Rakha, A., Rabail, R., Nazir, A., Socol, C. T., Maerescu, C. M., & Aadil, R. M. (2022). Fad diets: Facts and fiction. Frontiers in Nutrition, 9(9). Web.