Fad diets are non-standard diet plans that promise a quick and easy way to reduce body weight. However, it is not based on any dietary recommendation nor supported by any scientific evidence. Fad diet plans promise a quick fix, imply that food composition can change body structure, and exclude essential nutrients like carbohydrates from a diet plan. Furthermore, a fad diet plan promotes magic food.
It encompasses different diet plans with different approaches and has varying outcomes, advantages, and disadvantages over one’s body. Hence, before opting for a fad diet plan, one must go through its consequences.
Know Why Fad Diet Does Not Work
There are several reasons why fad diets do not do well for the body in the long run.
- Deprivation
In a fad diet plan, certain food groups and nutrients are strictly restricted from consumption as calorie deficit will help lose body weight faster. However, depriving oneself of essential nutrients will surely backfire and affect health. Moreover, such a restrictive diet plan will also lead to developing an eating disorder.
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Demonising food groups
Every nutrient is needed for the body to perform properly. Therefore, all food items can be a part of a healthy diet plan. For instance, in a fad diet, carbs are often excluded. In fact, carbs speed up metabolism and are the main source of energy. Hence, it is important to include carbs, but keep checking the amount as consuming large amounts will lead to high blood sugar, diabetes, etc.
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Lack of nutrients in body
Depriving oneself of nutrient-rich food will result in nutrient deficiency in the body. Individuals on a low-carb diet will not get adequate fibres, vitamins, etc., which will ultimately result in side effects like constipation, tiredness, muscle cramps etc.
Health Effects of a Fad Diet
Fad diet plan leads to the demonization of food, leading to extreme nutrient deficiencies in the body. This trendy weight loss plan assures individuals of the dramatic result. However, there is no quality clinical evidence that backs the efficacy of such a diet plan.
The diet may have potential health benefits in the beginning. However, with time it leads to several health effects. Some of the temporary symptoms that individuals can develop are fatigue, dizziness, headache, low exercise tolerance, etc.
Things to Try Instead of Fad Diets
Individuals looking forward to improving their overall health and reducing weight without trying extreme means can follow the mentioned tips:
Eat balanced meals
A balanced meal contains nutritious food items. One must include a lot of fruits, vegetables, seeds, legumes etc. Individuals should aim to include lean proteins, healthy fat, etc. and limit having processed food, added sugar, etc. One must include a variety of cereals, fish, lean meat, milk, yoghurts, etc.
Limit sugar intake
Another effective way to reduce weight is to be mindful of the consumption of added sugar. Individuals must try to opt for low sugar options and limit having candy, cookies, cakes, etc.
Exercise regularly
Exercise is extremely beneficial for health, not only in terms of reducing weight management, but it also helps in maintaining blood sugar levels. It is generally said that one must exercise for about 150 minutes in a day, and this span can be divided into smaller periods. Moderate intensity of exercise will help one follow a healthy lifestyle.
Furthermore, eating smaller meals at regular intervals will help one reduce weight without following any fad diet plan. It is very important to understand the body’s needs before giving up on any fad diet plan. One must incorporate carbohydrates as these are fuel to one’s body.
Protein is extremely important as it helps to maintain and renew all body tissue and cells. One can find it in both animal and plant-based foods. Moreover, fat helps one’s body absorb nutrients; it protects organs, keeps the body warm and helps in hormone production. Hence, one must select food items that contain healthy fats. One can also use a calorie calculator to measure the number of calories needed in a particular day. A calorie calculator can also act as a guide for weight loss or weight gain.
Apart from incorporating a healthy diet plan and maintaining a healthy lifestyle, it is imperative for individuals to have a proper health insurance plan. A health insurance plan will secure an individual from unprecedented medical exigencies and tide over the expenses that will come along with that. Opting for a health insurance plan will also help individuals receive coverage for various treatments and diagnosis and, most important, undergo timely treatments.
To sum up, fad diets might offer ways to lower calorie intake, but they can affect an individual’s health in the long run. Therefore, it is always recommended to take the advice of a dietician before sticking to any diet plan. Fad diets are not healthy though they are trendy for a short span. Moreover, one must opt for a health insurance plan as it will ensure on-time treatments in case of unforeseen health consequences.
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