If you’re on TikTok or Instagram, you know how fat diets come and go. Some even stick around long enough to become trends. Think of the popular ketogenic diet. These diets and the bold claims they make capture our attention and imagination, but what long-term impact do they have on health? Let’s take a closer look.
The Allure of Fad Diets
Fad diets are nothing new. They’ve been around for decades and even centuries. But they all have a few things in common. These diets promise that they’ll help you lose weight (and do it fast) or they claim they’ll improve your health. Some say both! Social media fuels the virality of these diets, creating excitement, and encouraging more people to jump on board. It’s the allure of quick or easy results. Such claims are appealing in a world where there’s so much misinformation and conflicting claims about what to eat to lose weight and get healthier.
Popular Fad Diets Under the Microscope
The Ketogenic Diet
One diet that started as a fad but has withstood the test of time is the ketogenic diet. With this dietary approach, you drastically reduce carbohydrates and eat more fat. This switch away from carbs and toward fat forces your body into ketosis, a state where cells produce ketone bodies as a source of fuel. Due to the lack of carbohydrates, you break down fat stores and lose weight.
The Science: Despite its fad nature, you can’t totally knock the ketogenic diet for weight loss. In some people, it leads to short-term drops in weight and body fat. A 2018 study found that subjects lost more weight on a ketogenic diet than on a low-fat one in one year. The ketogenic group lost 2 kilograms more. However, weight loss peaks after 5 months. Plus, many people regain some of the weight they lost.
Potential Concerns: While you can lose weight short-term on a ketogenic diet, physicians and scientists have concerns about its long-term impact on health. As the Mayo Clinic points out, it’s a diet high in saturated fat, a type of fat linked with cardiovascular disease. Plus, ketogenic diets are low in fiber, a dietary component you need for a healthy gut microbiome.
Intermittent Fasting
With intermittent fasting, you cycle between stints of eating and fasting. There are various approaches to this form of fasting. One of the most popular is the 16/8 method, where you eat within an 8-hour window and fast the other 16 hours. Another approach is to restrict calories for 2 days and then eat a normal diet for 5 days. The idea is that your body needs a break from constantly digesting and processing food. During these breaks, it can better repair cellular damage.
The Science: There is science to back some aspects of intermittent fasting. For example, a 2019 review in the New England Journal of Medicine found that 16/8 intermittent fasting causes weight loss in animals. It also seems to improve insulin sensitivity, blood sugar levels, and activate processes that repair cells and reduce oxidative stress.
Potential Concerns: Most of the studies showing benefits are in animals. Little research has been done on humans. The results you get from such an approach may depend on your age, body weight, and health status. It may not be a safe approach for people who have certain medical conditions and there’s a risk of nutritional deficiencies with excessive fasting. If you try it, consult with a healthcare provider to ensure it is appropriate for your specific needs.
The Paleo Diet
The idea behind the Paleo diet is to eat like your Paleolithic ancestors. Rather than eating a processed diet, you would eat all whole foods such as lean meats, fish, fruits, vegetables, nuts, and seeds. Grains, dairy, and processed foods would be off the menu.
The Science: Some research supports the idea that eating a Paleo diet can lead to weight loss and better metabolic health. However, a study in the Journal of Clinical Medicine found that the Paleo diet improved glucose tolerance, but it was no better than other healthy eating approaches for improving insulin sensitivity and blood sugar control, two markers of metabolic health.
Potential Concerns: One downside to the Paleo diet is the fact that it doesn’t allow legumes and whole grains, two dietary components that are vitamin and mineral-rich and have abundant fiber. Plus, it emphasizes meat, which is rich in saturated fat. The upside is it discourages processed food. And though you may lose weight on a Paleo diet, it’s not necessarily sustainable weight loss.
The Impact of Fad Diets on Health
These are just a few examples of fad diets that have had a long run and are still around. There are many more out there. Why should you avoid fad diets?
Nutrient Deficiencies
When you eliminate entire food groups or don’t eat enough, you risk nutrient deficiencies. For example, a vegan diet can lead to low B12 while a carnivore or ketogenic diet limits the fiber that your body needs for a healthy gut microbiome.
Psychological Impact
Restrictive eating can negatively affect your mental health and how you approach food. Some restrictive diets can even lead to eating disorders and an unhealthy obsession with what you eat.
Gut Health
Restrictive diets, especially ones that restrict fiber-rich foods can harm your gut health. When you adopt a different diet, your gut must adapt to your new eating habits. This can disrupt your gut balance and microbiome. Not only can this affect your digestive health, but it may also impact the portion of your immune system that lies in your gut.
The Role of Personalization in Nutrition
There’s no one-size-fits-all approach to diet. Genetic factors, lifestyle, and individual health conditions all play a role in how you react to foods and how they affect your health. Recent advances in nutrigenomics – the study of how genes interact with nutrition. So, you may be able to get personalized recommendations that are in tune with your own genetics going forward.
Conclusion: A Balanced Approach to Healthy Eating
Fad diets may sound like a good short-term solution to losing weight or improving your health. However, science suggests you might best benefit from a more sustainable approach that doesn’t restrict entire food groups or force you to eat a narrow selection of foods. Instead, focus on eating whole, unprocessed foods and more fiber-rich plants, like a Mediterranean dietary approach. The best diet is one that makes you feel your best and you can stick to it long term. Listen to your body and consult with healthcare professionals for personalized advice.
And keep in mind that there are no quick fixes when it comes to losing weight or being your healthiest. It’s about adopting sustainable eating and lifestyle habits. Embrace the journey of discovering what nourishes your body best, and don’t be afraid to seek professional guidance along the way.
References:
- Ting R, Dugré N, Allan GM, Lindblad AJ. Ketogenic diet for weight loss. Can Fam Physician. 2018 Dec;64(12):906. PMID: 30541806; PMCID: PMC6371871.
- Napoleão A, Fernandes L, Miranda C, Marum AP. Effects of Calorie Restriction on Health Span and Insulin Resistance: Classic Calorie Restriction Diet vs. Ketosis-Inducing Diet. Nutrients. 2021 Apr 15;13(4):1302. doi: 10.3390/nu13041302. PMID: 33920973; PMCID: PMC8071299.
- Cabo R de, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. New England Journal of Medicine. 2019;381(26):2541-2551. doi:https://doi.org/10.1056/nejmra1905136.
- Jamka M, Kulczyński B, Juruć A, Gramza-Michałowska A, Stokes CS, Walkowiak J. The Effect of the Paleolithic Diet vs. Healthy Diets on Glucose and Insulin Homeostasis: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Journal of Clinical Medicine. 2020;9(2):296. doi:https://doi.org/10.3390/jcm9020296
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