Do Fad Diets Work?
Let our Dietitians take you through information to help you on your weight management journey.
Are Fad Diets a Long Term Solution to Weight Management?
When trying to reach a healthy weight, many people turn to fad dieting. We have all heard about the latest trends such as Paleo, Atkins, Gluten-free, Isagenix and so on. There are many reasons people chose to follow these diets – whether it be for a ‘quick fix’ or because of its popularity. But do these diets really work and keep the weight off for the rest of your life?
Fad diets generally include calorie reductions from one or more macronutrient groups (protein, fat or carbohydrates), or liquid supplementation, and specifically focus on losing weight in a short period of time. Strictly following one of these diets may lead to immediate short term results – getting you that quick fix. However scientific studies show that popular diets are not sustainable long term.
There is insufficient evidence to support the use of popular diets and it is difficult to identify which diet is most beneficial. A systemic review was conducted by a team of researchers to compare the long term effects of 4 popular diets including Atkins, South Beach, Weight Watchers and Zone diets. The results found that the diets had similar short term weight loss improvements when compared to usual ‘healthy eating’ – however the benefits are not sustained long-term.
You may find it difficult to maintain and continue to follow popular diets. Low carb diets can leave you feeling fatigued and can result in health risks such as ketosis while too much protein can put unwanted stress on your kidneys. Other restrictions may simply be boring and take the enjoyment out of food. Research states that psychological issues are a likely function of long term dietary compliance. If you are eating the same foods every day, soon enough your mind won’t be making conscious food choices anymore. After a 2 year period, patients on the Atkins and Weight Watchers diets partially regained the weight lost and long term results displayed inconsistency.
So, where does this leave us?
The most beneficial approach to achieve a healthy weight and be able to maintain it for long term sustainability is to eat a well-balanced diet. Include a variety of foods from the 5 food groups – aiming to meet all recommended servings (especially vegetables/salads). This will also ensure adequate nutritional intake to avoid deficiencies and prevent onset of disease. Research shows that BALANCE is the major determinant of weight loss. Balance in the context of diet refers to a ‘caloric balance’ – calories in vs calories out. Instead of cutting out carbs, fat or gluten – eat things in moderation according to correct portion sizes and exercise regularly. This way, a diet will never become boring and you will be more inclined to stick to your new ‘healthy eating plan’.
Finding a way to stay on track and enjoy your food is the key to long term results. The Australian Guide to Healthy Eating is a scientific based resource provided by the government to help improve the eating patterns of Australians. Remember resources such as these are to help you get started. For more individualised advice and any further information contact a Healthy Lifestyles Australia Accredited Practicing Dietitian. Visit www.eatforhealth.gov.au for more information on starting your healthy eating plan before your appointment.
Healthy Lifestyles Australia Dietitians
References:
1. Attalah, R. (2014) “Long-Term Effects of 4 Popular Diets on Weight Loss and Cardiovascular Risk Factors.” Circulation: Cardiovascular Quality and Outcomes. 7: 815-8
2. Freedman, M., King, J. & Kennedy, E. (2001) “Popular diets: A scientific review.” Obesity Research. 9(1):1-5.
