It’s pretty interesting to see a constant stream of diet trends that promise rapid weight loss, and transformative results. From the keto diet to the latest juice cleanses it’s not surprising that these tend to catch your attention. With their promise of effortless transformation and improved health, most people would be more than eager to try them. However, how many of these diet fads are grounded in science, and how sustainable are they in the long term? Are they simply a clever marketing strategy? And anecdotal reviews?
While many of these diet fads may offer initial results, they are quite restrictive and lack scientific backing, which often leads to unsustainable results. The keto diet, for example, emphasizes fat consumption, while you drastically reduce your intake of carbohydrates. Although this approach may induce weight loss in the beginning, its long-term effects on metabolic health and overall well-being remain debatable.
In this article, we’ll go over some of the most popular diet trends of the past few years. Including, examining the science behind them, and separating fact from fiction.
Common Diet Fads
The Ketogenic Diet
The ketogenic diet also referred to as the “Keto diet”, has been used as a miracle solution for weight loss and better health. A Keto diet is about drastically reducing your carb intake and increasing your fat intake. And the idea behind this is that your body will enter a state of ketosis, where it burns fat for fuel instead of glucose.
However, what does science have to say about the keto diet? Well, some studies have shown that the keto diet can be effective for short-term weight loss, and improving certain biomarkers. But the evidence is largely based on small-scale, observational studies, with limited evidence. In addition, the diet itself is restrictive and can lead to nutrient deficiencies, and your body’s compliance with the diet may start to decrease over time.
Intermittent Fasting
Intermittent fasting, short for (IF), has gained massive popularity in recent years. It is an eating pattern that cycles between periods of eating and fasting, rather than restricting specific foods. Its supporters claim that it can improve insulin sensitivity, increase human growth hormone production, and even make you live longer. But how scientifically proven is it?
Some studies have found that intermittent fasting can help you lose weight and improve areas of your health. However, the evidence is largely based on animal studies or small-scale human trials. The issue with IF is that it can be restrictive, and may have negative effects because it is not suitable for everyone. Some drawbacks include fatigue, headaches, and hunger pangs. Also, it may not be suitable for people with certain health conditions such as diabetes or excessive eating. Additionally, intermittent fasting may cause people to eat excessively during their eating windows to compensate for fasting. Although it is not intentional, and not everyone experiences these issues, it is still a possibility.
The Paleo Diet
The paleo diet, also known as the “caveman diet” is based on the idea of returning to our ancestral eating habits. That is, to eat like hunters in the olden days, by focusing on whole foods, and not processed foods. It typically means that you’d include meat, fish, poultry, fruits, vegetables, nuts and seeds. And eliminate grains, dairy, legumes, processed foods, and refined sugars. The paleo diet supporters claim that it can improve our health, and reduce our risk of chronic diseases.
Studies have shown that a paleo diet can potentially benefit people who want to lose weight and may reduce inflammation. However, the evidence supporting that the paleo diet is superior to other well-known diets such as the Mediterranean diet, is limited, and inconclusive. Some experts suggest that it may be overhyped and under-researched. Moreover, the paleo diet can be restrictive, which may lead to deficiencies in calcium, fiber, and Vitamin D. Also, the paleo diet may be too expensive, and challenging to maintain for some people. Additionally, it may not be suitable for people with allergies or intolerances to certain foods.
The Clean Eating Diet
“Clean eating” is a vague concept that generally promotes eating whole grains, more fruits and vegetables, lean proteins, healthy fats, reducing salt intake, and cutting back on alcohol. And avoiding unprocessed foods, artificial ingredients, and refined sugars. The clean eating diet supports the claim that it can increase energy, aid weight loss, prevent diseases, and improve overall health.
While the idea of cleaning eating sounds appealing, the evidence supporting its benefits is limited. Some studies suggest that focusing on eating whole foods can lead to an improvement in nutrition levels and reduced intake of unhealthy ingredients. However, critics say that the clean eating movement can be harmful to people and lead to nutrient deficiencies. Because of its restrictive nature, a person may create an unhealthy relationship with food, which can lead to guilt, and shame for eating certain foods.
Does This Mean You Should Steer Clear of These Diet Fads?
It’s better to take these diet fads with a grain of salt, and not view them as the ultimate solution for weight loss, or good health. True, that millions of people support them and say that their lives changed after practicing them. Some of them have obvious health benefits because of the types of foods they contain. However, it is important to take your relationship with food seriously, and these diet fads may unintentionally deter you from doing so.
To be healthy is to eat a balanced diet, exercise, take in some fresh air, and not be so hard on yourself, these are more susceptible habits. And some indulgence in sweet treats a few times is not a bad thing. Studies have shown that these diet fads can help with weight loss, but it’s important to know that calorie deficit is still the way to go.
That said, if you’re interested in participating, always consult with your doctor before making any changes in your diet. Don’t experiment with your body or health, it can be dangerous and may cause serious problems in the future.
A message from Medspurs
These diet fads have a few things in common; promise rapid weight loss, insufficient evidence, not being inclusive, potentially causing nutrient deficiencies, and inability to maintain. While diet trends may promise quick weight loss and improved health, it’s important to approach these claims with caution. Many people swear by it and have shared their results with others, offline and online. But it’s important to separate fact from fiction, so you can make good decisions about your health and well-being.
