7 TYPES OF FAD DIETS

 Introduction

Fad diets have evolved for a fast, quick instant answer to the problems of losing weight. Nothing can be a more distant dreams. Fad diets now become the solace for shedding the extra fat gained. The weight that you lost comes back even faster because you go back to your old eating habits.

There are many diets which make the rounds of the various social media platforms available today. But the question that one should ask are as follows:

1. Is it safe to follow the diet?

Like medicines, it is important to take the advice of your family doctor and also a nutritionist/ dietitian before embarking on a diet.

2. Is it practical?

Eating only two meals, skipping breakfast, surviving on a fat-rich diet, only fruits, only milk, etc. are not practical and can have adverse effects.

3. Is it sustainable?

A good diet plan must be balanced, practical, sustainable, economical and effective in imparting good health and good immunity.

Let us have a quick look at the various diets that can be termed as 'Fad diets'.

1. Atkins Diet

This diet recommends a diet high in protein but low in carbs. It comprises four phases

1. Induction

2. Ongoing weight loss

3. Pre-maintenance 

4. Lifetime maintenance- controlling the carbohydrate intake all the time.

Foods high in fats and protein foods like meat, cheese and egg are recommended.

Carbohydrate-rich foods like pasta, bread and sugar are restricted. Much of the weight loss is due to loss of body fluids. Besides, in the absence of adequate carbohydrate, protein is used for giving energy to the body, thereby loading the kidneys with nitrogen-containing excretory products. This condition can lead to ketosis.

2. Zone Diet

The diet recommends an intake of 40% of calories from carbohydrate, 30% from protein and 30% from fats. Certain foods like chicken breast, egg whites, fish, most sea foods, mushroom, tofu, vegetables and fruits are allowed while foods like potato, banana, white bread, pasta and sugar are restricted. The distribution of calories between carbohydrate and fats is not a balanced one. Hence the availability of the fuel needed by the body will come from expensive sources.

3. Cabbage Soup Diet

A one-week diet program which allows eating cabbage soup to your heart's content along with a few select foods like fresh fruits, brown rice, banana, baked potato, skim milk, beef , tomato, varying each day. This can lead to muscle and water loss from the body.

4. The GM Diet

This diet recommends the consumption of specific foods per day. This is one of the most popular fad diets.

Day 1 is all fruits.

Day 2 is all vegetables.

Day 3 is mixture of fruits and vegetables.

Day 4 is banana and milk.

Day 5 is brown rice, curd and tomatoes.

Day 6 is brown rice and vegetables.

Day 7 brown rice, vegetables and fruits. 

An extremely unbalanced diet which includes a single or two to three food groups in a day. It excludes fats which perform important function like lubricants, absorption of fat soluble vitamins etc.

5. DASH Diet

It is based on fruits, vegetables, skim milk, beans, nuts, fish and poultry. Foods containing added sugar are avoided. The diet is low in saturated and trans fat, high in potassium, magnesium, calcium, protein and fiber. Overall a cardiac-friendly diet. It is also beneficial for diabetics and those who might develop kidney disease.

6. Gluten-Free Diet

It is a diet that is free from gluten, a protein commonly found in wheat, rye, barley and products made from these. It is advised in patients of celiac disease. It is not a proven diet for weight reduction.

7. Intermittent Fasting

It is superior to continuous fasting. The eating and fasting cycles are regulated. Alternate-day fasting and time restricted feeding can be followed. One day no food and second day caloric restriction is alternate-day fasting. Whole-day fasting means fasting 1 or 2 days in the week and time-restricted fasting means fixing certain hours for eating food. They have found to give good result with almost no side effects.

Conclusion

Once weight loss is achieved and the ideal weight is reached, it is necessary to maintain the ideal weight permanently. Only then the diet is deemed successful. It is achieved by the dieting person only through control over the quality and quantity of food intake.