Download The Trend That Never Ends: Fad Diets

THE
TREND
THAT
NEVER
ENDS:
It’s hard to resist trying a diet when you hear stories of
co-workers who have lost 20 pounds in 5 weeks.
And it doesn’t stop there.
We are constantly bombarded by ads
on TV, or celebrities writing books
on new diets that worked for them.
Everyone wants a quick fix for losing
weight and some companies take
advantage by promoting plans which
are potentially harmful, overly
restrictive, and not maintainable for
the long term.
Fad weight-loss diets are generally
based on pieces of truthful information
and research that’s been distorted or
exaggerated. It’s easy to be taken in by
these claims because they are made to
look effective and believable. Let’s take a
closer look at a few fad diets, the claims
they make, and the truth about these diets.
Dr. Oz’s two-week rapid
weight loss plan:
Low carbohydrate, high protein, low
dairy; eliminating wheat among
other foods.
Diet Claims:
1. Eating according to this diet will
decrease symptoms of food sensitivities.
2. Eating low glycemic index foods will
burn through fat stores.
Facts:
1. To reduce food sensitivities, you need
to know what food you’re sensitive
to, and consume it in small amounts;
following a ‘one-size fits all’ diet will
be overly restrictive and may or may
not reduce your symptoms of food
sensitivity (Li, 2014).
2. There isn’t one particular food that
will burn through fat stores, but there
are many foods that promote weight
loss because they’re naturally lower
in fat and calories, and higher in
nutrients.
The Paleo Diet:
Includes lean meats, fish, vegetables,
fruits, nuts, and seeds; limiting dairy,
legumes, and grains (Mayo Clinic, 2014).
Diet Claims:
1. Promotes weight loss by removing
processed foods and carbohydrates.
2. Increases muscles mass because you
are eating meat, used to build muscle.
Facts:
1. Followers may lose weight because
they’re only eating a limited number
and type of foods. This may reduce
caloric intake, but doesn’t provide
the variety of nutrients needed to
be healthy.
2. Muscle mass is increased by including
resistance-type activities into your
physical activity plan. While including
small amounts (e.g., 25 grams) of
quality protein at strategic times (e.g.,
following a strenuous resistance-based
workout) can decrease muscle breakdown and increase muscle building,
merely eating more protein will not
cause someone to gain muscle mass.
The Wheat-Free or Gluten-Free Diet:
Exclude all foods containing wheat and gluten
from your diet.
Diet Claims:
1. Eating wheat leads to an increase in waist size.
2. Wheat makes you hungrier and causes cravings.
Facts:
1. This diet is overly restrictive for most people.
One single food or food group isn’t responsible
for increased weight gain. Overweight and
obesity are caused by many different factors
including decreased physical activity, eating
foods in large amounts, and the types of foods
we choose to eat.
2. Research shows that eating whole wheat helps
you feel full, and some studies suggest that
eating gluten may be helpful in managing weight
(Gaesser & Angadi, 2012).
3. Only people with celiac disease (CD) or nonceliac gluten sensitivity (NCGS) need to avoid
wheat and gluten. For more information on CD
or NCGS, visit www.celiac.ca.
THOUGH THESE FAD DIETS
APPEAR TO BE DIFFERENT,
THEY ARE SIMILAR IN
MANY WAYS BECAUSE
THEY ARE:
ê
• Based on questionable
research or the
misinterpretation of
research;
• Focused on restrictive
eating, including eliminating
certain foods or food
groups;
• Promoting rapid weight loss;
• Selling a product or a book.
The truth is there’s no quick solution to
weight loss. The safest, healthiest weight
loss is achieved over the long-term by
eating a sensible diet based on Canada’s
Food Guide, reducing your portion sizes,
reducing sedentary time, and being
physically active as recommended by the
Canadian Physical Activity Guidelines.
KEY REFERENCES:
Gaesser, G. A., & Angadi, S. S. (2012). Gluten-free diet: Imprudent dietary advice for the general population? Journal of the Academy of Nutrition and
Dietetics, 112(9), 1330-1333. doi: 10.1016/j.jand.2012.06.009
Li, J., T., C. (2014). What’s the difference between a food intolerance and food allergy? Retrieved from http://www.mayoclinic.org/diseases-conditions/
food-allergy/expert-answers/food-allergy/faq-20058538
Mayo Clinic. (2014). Paleo diet: What is it and why is it so popular? Retrieved from http://www.mayoclinic.org/healthy-living/
nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182?pg=1
© Windsor-Essex County Health Unit, May 2015.