Diet fads may come and go, but we have uncovered some helpful hints from these too-good-to-be-true weight loss plans
-Jackie Newgent, RD, BettyConfidential.com
Far too many popular diets have pitfalls. And some of the faddiest of them can be downright dangerous!
What actually makes a fad diet faddy? The best answer is …if it sounds too good to be true, it probably is. While dietitians and nutritionists advise patients not to follow these plans, many people are still tempted to try them because of their quick-fix appeal. So rather than tell you again why you shouldn’t try these wacky plans, here’s some of the “good” within the “bad” that can be incorporated into a healthy, balanced diet. Here’s how you can turn a fad into a fab weight-loss strategy:
Fad Diet #1: Atkins
What It Is: An unbalanced, low-carbohydrate, high-protein plan
The Trick That Works: Include a protein-rich food, such as an egg, in your first meal of the day.
Why? Protein fills you up. A study by the University of Connecticut suggests that dieters who start the day with an egg breakfast rather than a bagel breakfast may lose more weight. Plant-based sources of protein count, too. Studied show that soy-based foods (like tofu and tempeh) seem to be as effective as other protein sources for promoting weight loss.
Fad Diet #2: Grapefruit Diet
What It Is: A too restrictive, very low-calorie, low-carbohydrate diet where grapefruit is eaten at every meal
The Trick That Works: Enjoy half of a grapefruit or other fresh whole fruit 15 minutes before your lunch.
Why? Fresh fruit is packed with fiber and nutrients. Research published in Obesity Reviews finds that as fruit intake goes up, weight tends to go down. This seems mainly the case with whole fruits, not purees or juices. As for grapefruit in particular, a study published in the Journal of Medicinal Food suggests that eating half of a fresh grapefruit before meals is related to weight loss though the exact reason why this happens remains unclear.
Fad Diet #3: Cabbage Soup Diet
What It Is: A strict, one-week low-calorie diet where two bowls of fat-free cabbage soup are eaten daily
The Trick That Works: Sip a cup of broth-based veggie soup 15 minutes before your dinner.
Why? Soup is satiating and that can help reduce your overall calorie intake. It is the basic principle in The Volumetrics Eating Plan by Barbara Rolls, PhD. Research conducted by the author revealed that overweight adults on a reduced-calorie diet who ate two daily servings of a low-calorie soup had 50 percent more weight loss than those eating the same calories of rich snacks instead of soup. Additionally, they found that low-calorie soup eaten 15 minutes before a meal was effective at moderating total calorie intake for adults.
Fad Diet #4: The Maker’s Diet
What It Is: A 40-day plan based on interpretations of the bible and, unfortunately, on some pseudo-science and partial fasting
The Trick That Works: If you’re a person of faith, consider joining a church-based weight loss support group. Alternatively, attend local Weight Watchers meetings or find two or more friends, colleagues or members of the same social club who are also watching their weight and share tips with each other weekly.
Why? Studies indicate significant weight loss may result from faith-based interventions where small groups meet weekly, though further research is needed to interpret the results. But there’s no doubt that weight management appears to have good outcomes in groups. Weight Watchers cites a JAMA study on its site: “People who attend meetings lose three times more weight than those who go it alone.”
Fad Diet #5: The Carbohydrate Addict’s Diet
What It Is: A moderately high-protein plan with two daily meals that exclude carb-rich foods and one “reward” meal that includes a carb-rich food
The Trick That Works: Reward yourself. Put $5 in a glass jar (so you can see it piling up!) every day you stick to your weight management plan. After reaching your first goal, spend the stash of cash on a must-have fashion accessory or cute shoes of the season. (There actually is a not-so-faddy book called The Shoe Diet!)
Why? While it’s still unclear if incentives, like shoes, can help you keep weight off, they may help kick-start your dieting efforts. Incentives need to be non food-related, of course. Research suggests that money is a good motivational weight loss tool. One intriguing study found that the use of financial rewards produced significantly more weight loss during a 16-week period than a non-reward approach.
For further advice regarding an individualized weight management plan that’s healthful, realistic, and right for you, see a registered dietitian.
Note: None of the above mentioned fad diet plans are recommended.
Jackie Newgent, RD, is a New York City-based nutritionist, author of Big Green Cookbook and The All-Natural Diabetes Cookbook, and healthy cooking instructor at The Institute of Culinary Education. Follow her @jackienewgent.
Read more about dieting from BettyConfidential.com: Weight Loss After Baby and Diet Like a Guy.
