National Nutrition Week: Why following fad diets can do more harm than good

Following fad diets can lead to problems including dehydration, constipation and unhealthy weight loss, Image for representational purpose only. Photo: istock

The Covid-19 pandemic and subsequent restrictions have given many people the time to experiment with fad diets and constantly micromanage nutrition. This has been a culmination of the viral nature of the Internet over the years and is bound to continue. Many dieting fads such as keto diets, vegan diets and paleo diets that have become really popular are being followed by people simply because they want to reduce weight. However, they may not always work and may even have unexpected negative effects on a person's health, according to experts.

India celebrates National Nutrition Week every year between September 1 and September 7 to stress on the importance of proper nutrition in one's diet. In 2021, the theme revolves around ‘feeding smart right from start', which emphasises on the need for a nutritious diet for a child, right from the time they are born. In a moment when many people are adopting new diets not only for themselves but also for their families based on viral trends, it is necessary to understand how fad diets work.

Mid-day online asked Jinal Patel, dietitian, Apollo Spectra Hospital in Mumbai to unpack the craze around fad diets and share facts about their effectiveness. She also talks about an ideal approach to nutrition which does not fall prey to trends.

What is a ‘fad diet'? How to spot it?

Fad diets are popularly followed and endorsed by celebrities in order to shed those excess kilos at a faster rate. To battle the bulge, those who follow fad diets tend to even eliminate foods from the diet that have a nutritional value to help you function properly. These diets aren't well-researched and can lead to a host of problems like hair loss, acne, low energy, paleness, and unhealthy cravings. Some particular foods will be hyped here without knowing the exact dangers of consuming them. Grains will be eliminated and foods with high-fat, high-protein and low carbohydrates may be included. There will be no fiber in the diet suggested to you. Not eating a well-balanced diet can land you in trouble. All fad diets will give you a temporary weight loss solution and aren't beneficial in the long run. Once you stop following the diet, you will regain all the weight you have lost. These diets aren't recommended for those who have pre-existing health conditions such as diabetes, high blood pressure or kidney problems.

How to spot a fad diet? You will be offered quick fixes, claims that will be made may be too good to be true. You will be recommended certain foods based on a single study. The diets will not require you to exercise, you will be given a special soup and shown before and after pictures. The nutritional value of your food will be ignored and you will need to spend a lot of money or attend seminars which guarantee success and endorsements of the diet.

What are some current popular fad diets you have encountered? Has the pandemic contributed in any way to the adoption of fad diets?

During the pandemic, people are at home so they are trying new diets for accomplishing their dream of weight loss. A vegan diet is being followed by many though it has been criticised for being unhealthy too. A ketogenic diet is also called a keto diet. It means by lowering levels of insulin, you shift your primary fuel source from sugar to ketones. Since, the keto diet is a low carb, it helps lower blood sugar and insulin levels and shifts the body's metabolism away from carbs and towards fat and ketones. The paleo diet is another kind which tends to restrict many foods, including dairy, legumes, and grains. These are some of the diets that have gained popularity during the pandemic. Even intermittent fasting is gaining popularity nowadays wherein one is fasting every day for about 16 hours and restricting the day-to-day eating window to approximately eight hours.

How helpful or harmful are these fad diets? What should people think about before following them?

These fad diets can lead to dehydration, constipation, unhealthy weight loss, insulin resistance, weakness, fatigue, nausea, headaches, vomiting, dry skin, acne, hair loss, digestive, muscle and bone problems.

What are the kinds of challenges that come with fad diets? Is it advisable to switch between various fad diets?

Fad diets are expensive and not at all sustainable. No, it is not advisable to switch between diets and this can be risky for you. Don't swap your meals with juices or shakes. Just do not follow any trend because everyone is following it. It is essential to think properly before starting any diet programme. They can hamper immunity and slow down your metabolism. If you are deprived of certain foods for a longer time, then you end up binge-eating.

How do fad diets change the body and the way people approach nutrition?

A fad diet will never teach you the importance of balanced nutrition. There is no shortcut to success and even weight loss. You will have to cut down those excess kilos by embracing a good lifestyle. Diets will do more harm than good. As mentioned, a fad diet can steal your peace of mind as it leads to various skin and health problems.

What is the purpose of a calorie deficit? Does it help and why are people trying to achieve it?

To get rid of excess weight, it is imperative to eat and drink fewer calories than you tend to burn and it can be termed as a calorie deficit. If your calorie intake is more than what you burn then it will not be possible for you to melt that excess fat. Thus, it is required to be in a calorie deficit to lose weight. Here, you will burn more calories than what you get from the food you eat. It is a no-brainer that exercise is an effective way to burn calories but for weight loss, you need to exercise and have fewer calories. Avoid starving as one does this mistake and then the body will start to store fat because it thinks it is not going to get anything. So, have about 500 calories on a daily basis, and this way you will be able to lose approximately one kilo a week.

Keto diet, lazy keto diets, plant-based diets and intermittent fasting have been really popular in recent times. Why are these fad diets trending and how do they work?

Keto diet, lazy keto diets, plant-based diets and intermittent fasting claim to aid weight loss, help lose visceral fat and are trending currently. The keto diet is a low carb, high fat diet just like the Atkins and low carb diets. Here, your carbohydrate intake will be reduced and replaced with fat. This reduction in carbs can get your body into a metabolic state called ketosis. Then, the body becomes incredibly efficient at burning fat for energy. In a lazy keto diet, only carbohydrates are limited, and one doesn't need to track their fat and protein intake. Some people use keto diets to reduce body fat and battle the bulge. Plant-based means eating foods primarily from plants. You will have to opt for fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and even beans but that doesn't mean you are vegetarian or vegan. It means that you are just trying to include more vegetables in the diet. And meat, eggs, and dairies will be limited. It claims to support the immune system and reduce inflammation. The vitamins and minerals, phytochemicals, and antioxidants in the plants can help you improve your well-being. If you are intermittent fasting, you only eat at specific times. You fast for a certain number of hours each day or eat just one meal a couple of days a week, to burn fat. It is believed that intermittent fasting can help to keep heart problems at bay, boost memory, and help in maintaining an optimum weight.

What are the common myths about fad diets and their effectiveness?

Myth: Fad diets help to lose weight effectively
Fact: Opting for a fad diet is not a recommended and effective way to lose fat. The diet will be hard to follow and you can regain weight. It will not give you all the nutrition you need. You may also face gallstone problems with these diets.

Myth: Replacing all meals with juices and shakes while following a fad diet will do the trick
Fact: This is not at all true. Though, swapping meals with a liquid diet is practiced widely to lose weight is not the ideal way. Here, sometimes one ends using packaged juice and this can ruin your weight loss process.

Myth: Skipping breakfast will aid in weight loss
Fact: Not at all. Many people do so while practicing intermittent fasting but that will make you hungrier and you may end up eating more than normally you do.

What are the dos and don'ts while practicing these diets?

Do not go by the claim of the diet. You may lose weight in a shorter time but gain that back too once you stop following the diet. It is important to not starve yourself or skip breakfast or dinner and have all the means in proper quantities. Avoid eating fatty foods and saturated fat to lose weight, if you are not hungry then don't eat, don't go overboard, don't forget to exercise and drink a lot of water.

Finally, what is an ideal diet (which is not a fad diet) that adults should follow to receive proper nutrition?

Eat a well-balanced diet including fresh fruits, vegetables, whole grains, pulses, legumes, nuts, and lentils. Include all the vitamins and minerals in the diet. So, opt for carrots, beans, chickpeas, berries, walnuts, apples, oranges, lemons, turmeric, ginger, garlic, peas, kiwis, figs, chia, and flax seeds, broccoli, asparagus, spinach, and sprouts. Avoid eating processed and oily foods. Restrict or limit consumption of bread, pizza, pasta, donut, desserts, namkeens, samosa, vada, bhajiya, cake, pastries, milkshakes, and carbonated drinks. Quit smoking and alcohol, exercise every day and sleep well. Sleep at least eight hours.

Disclaimer: This article is not meant as a replacement for a medical practitioner's advice. Readers must always consult their doctor and/or nutritionist first before initiating any changes to their diet or fitness schedules.

Also Read: What Covid-19 reaching an endemic stage in India would really mean