Staying away from fad diets |01 June 2018

• Can I eat this way for the rest of my life? If the answer is no, the plan is not appropriate to follow

A fad diet is one that promises quick weight loss through what is usually an unhealthy, extreme restriction on certain foods or taking certain kinds of weight-loss pills or drinks. They are targeted at people who want to lose weight quickly without exercise.

With all the focus on weight in our society, it isn't surprising that many people fall prey to fad diets and weight-loss products. Conflicting claims, testimonials and hype by so-called ‘experts’ can confuse even the most informed consumers.

Some of the most common fad diets are:

Low carbohydrate, high protein diet (e.g. Ketogenic diet): The theory behind this type of diet is that carbohydrates promote insulin production, and increased insulin then leads to weight gain. Reducing insulin levels by eliminating carbohydrates is then thought to lead to weight loss.

Such low intake of carbohydrates can lead to headaches, irritability and bad breath. Carbohydrates are the main source of energy for the brain; the brain uses approximately 120 grammes of carbohydrates per day for energy.

It is possible to lose weight quickly on a low carbohydrate diet, but the initial weight loss is only due to water loss from the liver and muscle. The body stores carbohydrates in the form of glycogen in the muscle and liver, and during carbohydrate restriction, the stored glycogen is used, and stored water is released leading to weight loss.

Also, fat is utilised for energy as there is no availability of carbohydrates, resulting in high levels of ketones (by-products of the body breaking down fat for energy that occurs when carbohydrate intake is low) in our body, which may result in Ketoacidosis(serious complication of diabetes).

Our normal protein requirement per day is 0.8 grammes, per kg body weight (Seychelles Dietary guideline). For women, the protein requirement is slightly high during pregnancy and breast feeding which can easily be obtained from foods rich in protein, and also same for sports personnel (the requirement varies according to the type of sport).

Very low fat diet: These diets restrict fat to an extreme or no fat/oil in cooking at all which makes the food less palatable.

These diets for prolonged periods can lead to deficiencies of fat soluble vitamins & minerals, and essential fatty acids which are involved in many functions of the body. Even some hormones are synthesized from fats or cholesterol.

Cutting down our intake of fatty foods and fizzy drinks is beneficial for us, but not these kinds of extreme diets.

Magic foods (e.g. cabbage soup diet, raw food diet): These diets claim that eating particular foods or combinations of foods will cause rapid fat burning and weight loss. Those who follow such diets will lose some weight, but this is because the diet is rigid and allows only a few options.

Eventually, after a while, the diet becomes boring and people are unable to continue following it. When the individual comes back to a normal diet, he/she will end up eating all kinds of foods that come their way as they have been deprived of normal food for so long, and actually end up gaining weight.

Paleo Diet: This encourages high intake of red meats and animal proteins, and the elimination of dairy, grains, legumes, and many fruits.

The emphasis on meat and avoidance of grains and legumes is unsustainable for the health as it will have side effects like fatigue, constipation, headache, increased risk of heart disease and certain types of cancer.

Some important nutrients might be missed as not all food groups are being included. Eventually, it becomes difficult to follow and once the person reverts back to a normal diet, they will eat uncontrollably and gain weight.

Intermittent fasting: Fasting means not eating at all; Intermittent Fasting (IF) means not eating at certain time intervals. Theoretically, it follows the principle that increasing the amount of time the body spends in the ‘fasting’ state versus the ‘fed’ state, should increase the body's ability to use stored fat for fuel. It also encourages people to fast on alternative days.

If someone is following this way of fasting, there may be weight loss, but the person may end up with severe heartburn or severe gastritis which can lead to peptic ulcers (open sores that develop on the inside lining of the stomach).

Beware of any diet plans, pills or products that make the following claims:

Rapid weight loss: Slow, steady weight loss is more likely to last than dramatic weight changes. Healthy plans aim for a loss of no more than ½ kg to 1kg per week. If you lose weight quickly, you'll lose muscle and water, and will be more likely to regain the kilos quickly afterwards.

Specific food combinations: There is no evidence that combining certain foods, or eating foods at specific times of the 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 diet plans claim.

Rigid menus: Limiting food choices or following rigid meal plans can be an overwhelming, distasteful task. Avoid any diet that eliminates or severely restricts entire food groups, e.g. carbohydrates. Even if you take a multivitamin, you'll still miss some critical nutrients.

No need to exercise: Regular physical activity is essential for good health and healthy weight management, so any diet plan or product which claims weight loss without physical activity is just a ‘false claim’.

It is not necessary to go to the gym for exercise; the best way to exercise is to find physical activities (e.g. swimming, doing house chores, brisk walking, yoga) that you enjoy, and then aim for 30 minutes of activity, at least 5 times in a week.

With any new diet, always ask yourself: Can I eat this way for the rest of my life? If the answer is no, the plan is not appropriate to follow. There are no foods, pills or drinks that magically burn fat. No super foods will alter our genetic code. No products will miraculously melt fat while we watch TV or sleep. Some ingredients in supplements and herbal products can actually be dangerous and have side effects that can last a lifetime.

‘The key to successful weight loss is a healthy, balanced diet and  regular physical activity.’

References: www.eatright.org,www.webmd.com https://

                      www.ncbi.nlm.nih.gov/pubmed/17535033