Fad diets – by definition are diets that promise quick results, like weight loss or improved health, with little scientific evidence to support its claims. Categorized by having unrealistic claims, rigid rules, limited food sources, and being unsustainable long term.
TOP 4 MOST POPULAR DIETS OF 2024
1. Keto Diet
Around 70-80% of your overall caloric intake coming from fat, which makes it so your carbohydrate intake is so low your body has to use fat as its primary energy source instead of carbohydrates.
CONS:
– You aren’t able to eat the recommended amount of fruits and vegetables – Really hard on your pancreas, gallbladder, thyroid and liver – People usually experience low energy levels, dehydration, digestive issues, severe constipation, and brain fog – Increased risk of kidney stones, malnutrition from vitamin and mineral deficiencies, raised cholesterol levels, and increased risk of fatty liver disease – Decreased ability to use carbohydrates as well post diet – No idea how long it takes the body to reverse back to its intended way of using carbohydrates as the primary energy source. – Most people only stick to the diet on average of 2-6 months
2. Intermittent Fasting
Not eating for an extended amount of time. 12 or 16 hours is the most common time of fasting. You can’t eat anything without it counting towards “breaking your fast”
CONS:
– Side effects include: fatigue, insomnia, irritability, decreased concentration, nausea, constipation, and headaches – People tend to still make bad eating choices during their allowed time of eating – Highly processed, high carbohydrate foods, little protein intake – Psychological eating issues: overindulging, increased cravings, increased risk of developing binge eating disorder – Unrealistic long term, impossible to maintain long term – Only 30% of people stick with diet long term
3. “No” carb Diet
A dietary pattern that aims to eliminate almost all carbohydrates in the diet, only 10% of overall calories are coming from carbohydrates.
CONS: – Increased risk of malnutrition – not able to eat recommended fruit and vegetable intake – Low fiber diet, hard on the GI system – GI issues such as constipation, irregular bowel movements, and diarrhea – Very restrictive – Not realistic long term, no birthday parties, no celebrating, no going out to eat, no “cheat meals”, etc. – After so long without carbs your body will start to break down muscle tissue for energy, leading to decreased muscle tone and worsen body composition – Only 10% of people stick with this diet long term – Not a good diet choice for athletes, or people who have active jobs/lifestyles because of carbohydrates being your body’s primary energy source.
4. Carnivore Diet (all meat/animal products)
A restrictive diet that only included meat, fish, and other animal food products such as eggs and certain dairy products. Excluded all other foods such as vegetables, fruits, grains, nuts, etc.
CONS: – Increased risk of malnutrition – not able to eat recommended fruit and vegetable intake – Low fiber diet, hard on the GI system – GI issues such as constipation, irregular bowel movements, and diarrhea – Increased risk of heart disease, high blood pressure, and kidney disease – On average people stick with diet for no more than 1 month
3 QUESTIONS TO ASK YOURSELF BEFORE STARTING A DIET
1. Is this realistic for me and my daily lifestyle long term? 2. Does it severely limit/take away any of the important food groups? 3. Have I done my research? – and no, your social media feed doesn’t count as research!
10 things for the BEST “DIET”
1. Start tracking your food in a easy food tracking app or journal to encourage awareness 2. 30 – 35% of your overall calories should be coming from protein sources 3. Limit going out to eat, highly processed foods, and packaged foods 4. Eat at least 2 servings of fruits and green veggies a day 5. Increase your water intake to at least 80 oz a day & limit other fluids like caffeine, sugary drinks, soft drinks, etc. 6. Try eating smaller more frequent “meals” throughout the day to decrease chance of overeating 7. Reach out to a nutrition coach/nutritionist that is certified with a degree 8. Look at body composition goals over total weight loss goals 9. Set realistic, smaller goals for yourself once a month 10. Prioritize your sleep, your intentional movement, and decreasing your stress levels
FINAL THOUGHTS:
“Doing something GOOD for yourself shouldn’t feel like you’re consistently missing out on things in life. The goal to improving your health is to improve your overall lifestyle, to be the best version of yourself! If self improvement isn’t being worked on while you’re creating a new/healthy lifestyle it probably isn’t for you! Fall in love with not only LOOKING BETTER, but FEELING BETTER. Making better choices for yourself are the healthy habits you want to create into a lifestyle change.”
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