Debunking Fad Diets

Fad diet /fad dī'ĕt/ noun A nutritional regimen, generally of an extreme nature, intended to produce results more quickly than a traditional diet-exercise combination; often of a dubious nature.

Fad diets are eating patterns that promote short-term weight loss, usually with no concern for long-term weight maintenance. There are three main categories of a fad diet, these include when:

1. A particular food or food group is exaggerated and falsely claimed to cure specific diseases,
2. Foods are eliminated because they are viewed as harmful, or
3. An emphasis is placed on eating certain foods to express a particular lifestyle.

Diets that promote fast weight loss usually have little to no effect on body fat. Surprised? The initial weight lost on a fad diet is mostly water and muscle. If you want to obtain that healthy toned look the last think you want to be losing is muscle. Breaking down muscle leads to a reduced metabolic rate, so when the diet is stopped it is much easier for the body to gain fat than it was prior to going on the diet.

1.0 The Juice Detox Diet

What is it? The juice detox diet involves literally consuming only juice for 3-5 days with fewer than 1000 calories/day.
What does it claim to do? The juice detox diet claims to increase energy and vitality, relieve illness and disease, make your skin glow, make your liver healthy, and help you to lose weight. None of which are proven.
How does it work? Whilst on the juice detox diet you will lose weight. But this is because you are restricting your calorie intake to half of what you should be consuming in a day. When you go back to eating your regular diet the weight will pile on!
Is it safe? The juice detox diet can cause muscle wastage, a reduced metabolism, constipation, fatigue and an increase in weight loss once ceased. In addition, because juice fasting significantly increases your sugar intake the natural balance of blood sugar, potassium and sodium could be upset creating potentially harmful conditions for diabetics.

2.0 The 5:2 Intermittent Fasting Diet

What is it? The 5:2 intermittent fasting diet involves severe calorie restriction for 2 days and normal eating for the other 5 days. Men may eat 600 calories on fasting days and women 500 calories.

What does it claim to do? Weight loss, increased life span, improved cognitive function, protective against dementia and Alzheimer's, protection from disease/illness.

How does it work? Overall decrease in calories resulting in weight loss.

Is it safe? Little is known about possible side effects as no systematic attempt has been made to study this issue. However, anecdotal reports of effects include difficulties sleeping, bad breath, irritability, anxiety, dehydration, and fatigue. 

3.0 The Paleo Diet

What is it? The Paleo diet is a modern nutritional plan based on the presumed ancient diet of wild plants and animals that various species habitually consumed during the Paleolithic era. It consists mainly of fish, grass-fed pasture raised meats, eggs, vegetables, fruit, fungi, roots, and nuts, and excludes grains, legumes, dairy products, potatoes, refined salt, refined sugar, and processed oils

What does it claim to do? Increased energy, better sleep and digestion, weight loss, reduced pain, stabilisation of blood sugar levels, and elimination of asthma, eczema, allergies and behavioural disorders.
How does it work? Paleo diets are based on a simple premise—if the cavemen didn't eat it, you shouldn't either. 
Is it safe? The paleo diet risks individuals of becoming deficient in calcium due to its removal of dairy products. Calcium is important for bone strength as well as muscle contraction. In addition, due to the removal of grains individuals could suffer from fatigue, constipation and irritability.