Considering a Popular Diet? Read This First!
As a nutrition professional, I often get asked, “What’s the healthiest diet to follow?” or “What’s the best diet to lose weight?” The quick answer is, there is no perfect diet. But there are definitely some diets that should be avoided. Recent scientific research has consistently shown that popular diet trends or “fad diets” often fall short in delivering long-term success. Avoiding popular diet trends is a wise choice for several reasons. Some examples of popular trends include ketogenic diet, paleo diet, low-carb…and many name brand diets that center around extreme restrictions and/or eliminating whole food groups. Here are the top five reasons to consider avoiding popular diet trends:
1. Lack of Long-Term Success: Popular diets often fail to deliver sustained results over time. Studies have shown that individuals who follow restrictive diets typically regain lost weight once they return to their regular eating habits.
2. One Size Does Not Fit All: Many popular diets make blanket statement claims that are not necessarily appropriate for everyone, and may even put certain groups at a health risk. These usually do not take into account the medical status and health history of those subscribing to the diet. Many popular diets restrict certain food groups or nutrients, potentially leading to nutritional deficiencies. Recent research has highlighted the importance of balanced diets for overall health and well-being. It’s better to consult with a nutrition professional when considering starting a diet to determine the best dietary or lifestyle changes for you.
3. Metabolic Adaptation: Popular restrictive diets may lead to metabolic adaptations, making it increasingly difficult to lose weight and maintain it. These adaptations can include a slowdown in metabolic rate and changes in hormone levels.
4. Not Sustainable: Fad diets are challenging to sustain in the long term due to their strict rules and limitations. Research has shown that diets that are too restrictive can lead to feelings of deprivation and often result in relapse.
5. Psychological Impact: These approaches can have a negative psychological impact, leading to feelings of guilt, anxiety, and an unhealthy relationship with food. Recent studies emphasize the importance of promoting a positive and sustainable approach to eating.
Adopting a balanced, evidence-based approach to nutrition is recommended for achieving and maintaining optimal health and well-being. Working with a nutrition professional to determine the best dietary approach and lifestyle changes for you can ensure you’re making healthful changes that will have a positive impact long-term.
References:
Anderson, J. W., Konz, E. C., Frederich, R. C., & Wood, C. L. (2001). Long-term weight-loss maintenance: a meta-analysis of US studies. The American Journal of Clinical Nutrition, 74(5), 579-584.
Micha, R., Peñalvo, J. L., Cudhea, F., Imamura, F., Rehm, C. D., & Mozaffarian, D. (2017). Association Between Dietary Factors and Mortality From Heart Disease, Stroke, and Type 2 Diabetes Mellitus: A Systematic Review and Meta-analysis of Prospective Cohort Studies. Circulation, 135(10), 867-884.
Fothergill, E., Guo, J., Howard, L., Kerns, J. C., Knuth, N. D., Brychta, R., ... & Hall, K. D. (2016). Persistent metabolic adaptation 6 years after"The Biggest Loser" competition. Obesity, 24(8), 1612-1619.
Dansinger, M. L., Gleason, J. A., Griffith, J. L., Selker, H. P., & Schaefer, E. J. (2005). Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: a randomized trial. Jama, 293(1), 43-53.
Albers, S. (2015). Eating mindfully: How to end mindless eating and enjoy a balanced relationship with food. New Harbinger Publications.
