Fad Diets

 

Adkins. Keto. Paleo. Intermittent Fasting. Raw Diet. Carnivore Diet. The list goes on and on and on! There is a new diet out there every day! It can be very challenging for those who are on a health and wellness journey to decipher which one is the best! Worry no more! This blog and podcast are going to discuss the biggest fad diets right now and why they are good and why they may not be the best for our health.

 

Be mindful that all this information is bias free. I have taken all the evidence-based information and compiled it into this blog! Is there more information out there? YES! However, you are an advocate for your health and you need to make the decision on what is going to work best for you! Let’s start at the beginning though…. What is a fad diet?

 

A fad diet is a way of eating that typically restricts certain foods, has crazy health claims that are “to good to be true” and will have a spike in popularity and then feather off months or years later. It is typically discovered through social media and there is a large influx of celebrities promoting a diet. These diets also emphasize healthy foods and not healthy foods. Some examples would be the thought that carbs are the enemy, fruits cause weight gain, increased protein will cause weight loss or high fat will make someone gain weight. If you are still not sure if you know a typical fad diet, let’s talk about some of the biggest ones, their pros and cons and why it would be recommended:

 

Diet	How it works	Pros	Cons	Nutrient Deficiencies	Contraindications
Ketogenic	Ø  High fat, moderate protein and low carbohydrates.   Ø  Goal: less than 50 grams of carbs per day   Ø  When we restrict carbs, ketones are produced which is the breakdown of fat	Ø  Can be helpful for managing Diabetes and Alzheimer’s   Ø  Good for those with epilepsy to manager their disorder.   Ø  Weight loss is quick	Ø  Will develop the “keto flu” which has symptoms of headache, fatigue, stomach ache, etc.   Ø  Increased risk of constipation due to restriction of fruits, vegetables and whole grains   Ø  Increased risk of kidney stones   Ø  Increased risk of liver disease   Ø  Increased risk of heart disease due to a diet high in fat	Ø  Vitamin A which aids in vision and immune function Ø  Vitamin C which helps with repair of most body tissues Ø  Vitamin K which aids in blood clotting Ø  Folate which aids in making red blood cells and metabolism	Speak to your physician before you start this diet if you have: Ø  Pancreatic Disease Ø  Liver Conditions Ø  Thyroid Problems Ø  Eating Disorders Ø  Gall Bladder Disease (or missing a gallbladder)
Raw Food	Ø  Including uncooked and unprocessed foods Ø  Food cannot be higher than 118 degrees Fahrenheit Ø  Typical preparation techniques include blending and juicing Ø  Can either be related to raw fruits and vegetables or raw meats	Ø  Eating raw fruits and vegetables will preserve the nutrients in foods Ø  Increased fiber due to eating more fruits and vegetables Ø  Limits processed foods which are typically higher in calories Ø  Low in saturated fat	Ø  If consuming raw meat or milk, there is an increased risk of bacterial infection such as E. Coli. Ø  Can lead to malnutrition due to reduced calories and protein Ø  Restrictive Ø  Certain foods need to be cooked to enhance their nutrient content such as tomatoes and mushrooms	Ø  Protein which is needed for tissue building and muscle repair Ø  B12 which helps with red blood cell production Ø  Vitamin D which aids in building strong bones Ø  Calcium which aids in building strong bones and for muscle contractions Ø  Iron which helps carry oxygen in the body Ø  Iodine which plays a role in thyroid health Ø  Omega-3 fatty acids which helps reduce risk of cardiovascular disease	Speak to your physician before you start this diet if you have: Ø  Prediabetes Ø  Pregnant Ø  Elderly Ø  Young children
Intermittent fasting (IF)	Ø  Avoiding food for a specific period of time. Ø  Types of IF o   Alternate Day: rotating days of eating with days of fasting o   5:2: Fasting 2 days of the week o   Time Restricted: fasting 8-12 hours	Ø  Reduction in calories Ø  Weight loss Ø  Can potentially aid in thinking and memory Ø  Can potentially help with reducing inflammation	Ø  If you take medications that require food, it can cause problems with absorption Ø  Increased risk of binging episodes	Ø  Electrolyte deficiencies	Speak to your physician before you start this diet if you have: Ø  Diabetes Ø  History of eating disorders Ø  Pregnant or breastfeeding Ø  Children under the age of 18
South Beach	Ø  Lower in carbs and higher in protein and healthy fats (not a strict low carb like keto is) Ø  Emphasis on exercise Ø  Phases: o   Phase 1: eliminate high sugar and refined starches. Eliminate almost all sources of carbohydrates such as pasta, rice, bread and fruit. o   Phase 2: slowly add in carbohydrate products o   Phase 3: eating all foods in moderation	Ø  Weight loss Ø  Encourages exercise Ø  Simple Ø  Versatile Ø  Promotes fats that are heart healthy	Ø  Promotes packaged foods due to bars and shakes that come with the program Ø  Expensive Ø  Increased risk of disordered eating Ø  Not a lot of structure	Ø  B- Vitamins which help support cell growth, brain function, digestion and nerve function  Ø  Calcium which aids in building strong bones and for muscle contractions Ø  Vitamin D which aids in building strong bones	Speak to your physician before you start this diet if you have: Ø  Diabetes Ø  Have a history of an eating disorder
Paleo (AKA Caveman)	Ø  A way of eating like our ancestors did over 10,000 years ago Ø  We consume foods that can be hunted, fished or gathered Ø  Restrict whole grains, dairy, legumes, sugar and salt	Ø  Can potentially help control blood sugars for Type 2 Diabetics Ø  Can lead to lower lipid levels Ø  Can lead to better blood pressure control Ø  Can aid in weight loss	Ø  Increased risk of disordered eating Ø  Hard to follow due to availability of foods Ø  More expensive	Ø  Calcium which aids in building strong bones and for muscle contractions Ø  B- Vitamins which help support cell growth, brain function, digestion and nerve function  Ø  Vitamin D which aids in building strong bones	Speak to your physician before you start this diet if you have: Ø  High risk of osteoporosis or osteopenia Ø  Gout Ø  Cardiovascular Disease
Weight Watchers	Ø  Diet and lifestyle plan that coaches’ people to track points on consumption of whole foods Ø  Focuses on servings of foods and composition and that is how points are determined Ø  Focuses on food and physical activity	Ø  Does not forbid food- if it works in your points you can include it Ø  24/7 support chat feature Ø  App for tracking and logging foods Ø  Support groups are offered to members Ø  Fitness videos are provided	Ø  You have to track food and if you do not enjoy that it may be a challenge Ø  It is expensive Ø  Relies on points and not truly what you are putting into your body Ø  Freedom is good but we need to be mindful of what we are taking in	Ø  No known deficiencies noted in the research	Speak to your physician before you start this diet if you have: Ø  History of an eating disorder
Whole30	Ø  Eliminating specific foods for 30 days that cause cravings. Some foods include grains, dairy, sugar, legumes and alcohol	Ø  Short term Ø  No calorie counting Ø  Encouraged lean proteins and vegetables Ø  Increase in digestion Ø  Weight loss	Ø  Restrictive Ø  Must be fully committed	Ø  Vitamin A which aids in vision and immune function Ø  Vitamin C which helps with repair of most body tissues Ø  Vitamin K which aids in blood clotting Ø  Folate which aids in making red blood cells and metabolism Ø  Magnesium which aids in muscle and nerve functioning	Speak to your physician before you start this diet if you have: Ø  History of an eating disorder Ø  Diabetes
Detox Diet	Ø  Short term diet that claims to eliminate toxins in the body Ø  Starts off with fasting and then moves to a diet rich in fruits, vegetables, water and juices Ø  Supplements are recommended	Ø  Increased intake of fruits and vegetables Ø  Removing processed foods Ø  Encourages water intake Ø  Encourages physical activity	Ø  Severe calorie restriction Ø  Electrolyte imbalance Ø  The body can detox itself Ø  Overdosing on supplements Ø  Increased risk of nausea and vomiting	Ø  Electrolytes which help with water balance Ø  Calories Ø  Protein which helps with rebuilding tissues	Speak to your physician before you start this diet if you have: Ø  Diabetes Ø  History of eating disorder Ø  Gastrointestinal disease Ø  Kidney Disease Ø  Heart Disease Ø  Are pregnant Ø  Are a child or adolescent
Gluten Free	Ø  Avoiding foods with wheat, barley and rye Ø  Designed for those with celiac disease Ø  Gluten is a protein found in wheat, barley and rye.	Ø  Limits symptoms related to celiac disease Ø  Can potentially help with GI issues such as bloating, constipation and diarrhea Ø  Can aid in inflammation	Ø  Foods are typically higher in fat and sugar Ø  Higher in cost Ø  Increased risk of constipation Ø  Finding gluten free options can be challenging Ø  Not beneficial for weight loss	Ø  Iron which helps carry oxygen in the body Ø  Vitamin D which aids in building strong bones Ø  B12 which helps with red blood cell production Ø  Calcium which aids in building strong bones and for muscle contractions Ø  Magnesium which aids in muscle and nerve functioning	Speak to your physician before you start this diet if you have: Ø  A history of an eating disorder

 

 

Based off this information, determine if the pros outweigh the cons for yourself! Always speak to a registered dietitian and your physician before beginning a diet. If you are wondering “well I do not feel comfortable with any of these diets…what should I do?!”. Listen to our podcast here to learn more from registered dietitians on how to achieve your goals in a healthy manner!

Here are some great resources that are evidence based and reputable! 

Academy of Nutrition and Dietetics: https://www.eatright.org/

FDA: https://www.fda.gov/food/food-labeling-nutrition/nutrition-education-resources-materials

CDC: https://www.cdc.gov/nutrition/index.html

WHO: https://www.who.int/health-topics/nutrition

Todays Dietitian: https://www.todaysdietitian.com/

Do not forget to stay up beet!