Do fad diets really work? Your shortcut to the ones that do

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How many times have you heard your friends say – “Have you heard of this new diet?” That’s because fad diets are everywhere, celebs promote them, they seem legit, we all trust they are the secret to our weight loss. Maybe they are; perhaps they aren't! Let's go through some of the most popular fad diets and see which ones work. 

Top 5 fad diets

The Paleo Diet  

The Paleo diet was designed to replicate what we believe our hunter-gatherer ancestors ate thousands of years ago. Paleo encourages consuming a whole food diet rich in meat, eggs, fruit, vegetables, nuts, seeds, herbs, spices, and healthy fats. You should avoid consuming most dairy, grains, processed food, sugar, legumes, anything artificial, and bad fats like vegetable oils and trans fats. 

The Pros

The Paleo Diet diet provides an abundance of wholefoods that are nutritious and nourishing to your health. It is naturally low in calories, which makes it great for weight loss.

The Cons 

Restricts the consumption of dairy. Dairy is an essential part of a healthy diet. There may be a higher risk of developing calcium deficiencies. Paleo also encourages the overconsumption of red meat; red meat is an important part of a healthy diet but should form a small portion of the diet. Excess has been linked to bowel disease.

The Verdict

Because of the vast array of wholefoods the diet encourages, it does have its health benefits. But be aware of nutritional deficiencies associated with reduced dairy consumption and be mindful of excess red meat consumption and the risk that this may pose to your health.

The Ketogenic Diet 

The Ketogenic Diet encourages the consumption of good fats as your primary source of energy. This means restricting the consumption of carbohydrate-rich foods like bread, rice, pasta, cakes and pastries. There are different versions of the Ketogenic Diet, but the standard version that consists of 70% fats, 20% protein and 10% carbohydrates is the most researched and successful. 

The Pros

Encourages your body to move into a state of ketosis; being in a ketogenic state encourages your body to burn fats as energy, which will enhance weight loss. Many studies support the Ketogenic Diet for weight loss 1.

Additionally, because of the high percentage of fat in the diet, you are less likely to feel hungry. 

The Cons 

The diet is restrictive and can be hard to maintain. Additionally, the diet is high in fat; this increases the risk of consuming an excess of bad fat which can have a detrimental impact on heart health. 

 Because of restrictions, you may also be consuming lower levels of essential nutrients. One includes resistant starches; many of the foods you would source resistant starches are restricted in this diet. This may leave you vulnerable to digestive issues.  

The Verdict

You will likely lose weight, but some consider the diet unsustainable long-term. Any diet that restricts important nutrients like carbohydrates, increases the chance of yo-yo dieting. 

Intermittent fasting 

Intermittent fasting consists of restricting food intake and reducing calories for a period each day or on certain days throughout the week. There are many different ways to intermittent fast but the most common include - 16 hours of fasting, followed by 8 hours of eating or eating a regular diet for 5 days, and restricting calories to 500-600 calories for 2 days. 

The Pros

Intermittent fasting works for weight loss as it restricts calories but makes your diet feel less restrictive. It allows you to eat as you like during the times you are consuming food. This makes it a more sustainable approach. 

 The Cons 

As an attempt at weight loss, some may over-restrict foods. Over-restriction of foods may lead to undernutrition and essential micro and macronutrients may become deficient. Ensuring a wholesome diet during times you do eat is important. 

The Verdict

One of the more successful diets. Intermittent fasting has been used throughout different cultures for centuries. Preliminary research offers some support for these diets2. 

The Vegan Diet 

Veganism is a way of living that excludes all forms of animal exploitation and cruelty. A Vegan Diet is part of this movement. It is based on the complete elimination of animal products from the diet. This includes meat products as well as eggs, dairy and honey. 

The Pros

As well as being environmentally friendly, a vegan diet also encourages the abundant consumption of fruit, veg, grains, legumes, nuts, and seeds. All of these have phenomenal health benefits, including cancer prevention and heart and digestive tract health.

The Cons 

You will need to ensure you are getting the nutrients you would otherwise get from animal products – some of these include – protein, iron, zinc, B12 and calcium. 

The Verdict

It can be a healthy diet if you are educated on how to consume the nutrients you will be missing out on, that you would otherwise get from animal products. 

DASH (evidence)

Although often confused for a fad diet, DASH is technically not a fad diet, as it is strongly supported by evidence. It is undoubtedly a diet worth mentioning due to its overwhelming success in reducing high blood pressure and encouraging weight loss. DASH stands for Dietary Approaches to Stop Hypertension and encourages a Mediterranean type diet. It promotes the consumption of vegetables, fruits, low-fat dairy, whole grains, fish, poultry, and nuts. 

The Pros

DASH is designed to be a long-term diet and strongly supports life-long lifestyle changes. DASH is also less restrictive than most diets but emphasises portion control of certain food groups.

It is in line with dietary recommendations that prevent cancer, osteoporosis, heart disease, stroke, and diabetes. 

The Cons 

Not specifically designed for weight loss, this means you may still need to monitor your calorie intake.  

The Verdict

We have a winner! This diet has evidence-based research that supports its effectiveness in preventing disease and illness ranging from high blood pressure, osteoporosis, cancer and heart disease.

A successful diet is evidence-based, non-restrictive, and one that is sustainable for the long-term. A successful diet provides an abundant array of fruits, vegetables, lean meats, and other wholefood groups. What makes a successful diet is listening to your body and understanding what your body needs. Being in-tune with your needs is the first step to choosing the right diet for you. 

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References:

1.  https://www.ncbi.nlm.nih.gov/books/NBK499830/

2. https://www.ncbi.nlm.nih.gov/p