Download Inside Nutrition Newsletter: The Dangers of Fad Diets

December 2, 2013
The Dangers of Fad Diets
Fad Diets have become very popular over the years because of the promises that are associated with them. Whether it’s the
Atkins, South Beach or Paleo diet, it is important to know that almost all the claims involved are either myths or short lived
successes. Being healthy and losing weight has no quick solution, but rather requires a lifestyle change.
Atkins Diet
 Claims that you can lose up to 15 pounds in two weeks. This is unhealthy, and not effective
for long-term permanent weight loss. Healthy weight loss is 1-2# per week.
 The idea behind this diet is that by strictly limiting carbohydrates, your body will use fat as an
alternative fuel source.
 The danger of following this restrictive diet is that when you consume very little carbohydrate, which is the body’s
preferred source of fuel, your body will create ketones. Excessive ketone production places more strain on your kidneys
and increases the risk of kidney damage and kidney failure.
 Atkins-style diets have also been linked to high cholesterol due to its heavy emphasis on red meat, whole fat dairy
products and other high fat foods.
South Beach Diet
 Claims that you can lose 8-13 pounds in first 2 weeks. Just like the Atkins diet, this type of rapid weight loss is unsafe and
very difficult to maintain long-term.
 Phase 1 of this diet eliminates all sugars, processed carbohydrates, fruits, and some higher-sugar vegetables as well.
Eliminating all of these foods is not practical for most people, and can throw the body into ketosis. You may experience
dehydration, headaches, dizziness, and/or nausea.
 The South Beach diet, although not as restrictive as the Atkins, is low in overall carbohydrates. As discussed above,
carbohydrates are the body’s main source of fuel, and 45-65% of your overall calories should come from this important
nutrient.
Paleo Diet
 Does not make any initial weight loss claims – however proponents believe this diet will help people live longer,
healthier lives. There is no research to back up the health claims of following this type of diet.
 The idea behind the Paleo diet is to consume what our Paleolithic ancestors did: game meat, fish, vegetables, wild fruits,
eggs and nuts. Advocates of this diet state that our bodies are genetically programmed to eat as our ancestors did. You
cannot eat any dairy, grains, sugar, legumes, potatoes, or processed oils .
 Whole grains, dairy, and beans are inexpensive sources of nutrients that are essential to good health. This diet
eliminates those, therefore lacking nutrients and being extremely expensive to maintain.
References: www.health.usnews.com, www.webmd.com, www.mayoclinic.com, www.southbeachdiet.com, www.thepaleodiet.com
Control the Controllable: It’s important to remember that the reason you’re stressed might
be out of your control. Don’t let factors such as the weather or another person’s actions
cause you to worry. Instead, focus on the things you can control, such as your reaction to the
stressor. By sorting out what is manageable and what is not, you can work on the issues that
are within your capacity and, hopefully, reduce your stress overall. Whenever you feel
stressed this week, pause and think about whether or not the issue is within your control.
Acknowledging that you’re not at fault can help you relax and plan your next step.
Try it – and have a Healthy Monday!
Visit www.HealthyMonday.org