Does it seem like every new fad diet is even more extreme? 

That’s because it is. 

From South Beach and Atkins to Paleo and Ketogenic, fad diets have been around forever with a new diet every couple of years. That’s why they are called fad diets; they are short lived, provide short term results, and leave you feeling hungry and dissatisfied. 

We act like each new diet is somehow different than the rest. It will be magic and cure you of hunger cravings, all the while you are losing 30 pounds in 30 days. The fact of the matter is, if it sounds too good to be true… it probably is. 

So why do they work for some people? We all know someone who has “lost at least 20 pounds” on the ketogenic diet, is obsessed with intermittent fasting, or feels better than ever on a raw diet. When followed religiously, they cut calories. It’s that simple equation we always talk about, calories in = calories out. 

However, is losing 20 pounds on a ketogenic diet always healthy? I say no. Weight loss doesn’t always equal optimal health, especially when a person has been lacking important nutrients over time. Many of these diets limit carbohydrates. Carbohydrates are foods such as breads, sweets, fruits, starchy vegetables, milk and yogurt. Some of the nutrients we may lack when we cut out carbs are fiber and B vitamins such as folate, thiamine, riboflavin, and niacin. Fiber is important for digestion and B vitamins play an essential role in cell metabolism. 

It’s important to note that there is some benefit to watching the amount of carbohydrates that we eat. The truth is that many of us eat way too many carbs. It’s easy to do when we are constantly surrounded by excessive portions, fried foods, and added sugar everywhere. Many of the “low carb” diets that dietitians prescribe to patients with conditions such as diabetes actually just a normal and appropriate amount of carbohydrates. They are not as extreme as these fad diets. 

Weight loss is especially not effective if we put the weight back on as fast as it came off. This is what we call yo-yo dieting, when we are constantly in a phase of either losing or gaining weight. While this can affect a number of mechanisms in the body, it tends to confuse your metabolism. The same can happen when we lose weight too quickly. Your body wants to protect itself, so when it feels under stress or as though it is not getting adequate nutrition it wants to hold onto the weight. This is your body’s safety feature.

Weight loss that sticks happens slow. It’s not glamourous, quick, and definitely doesn’t happen with each new 1200 calorie diet. It happens when we nourish our bodies and provide everything they need while still creating a calorie deficit. It happens when we move more and eat a balanced diet. To create sustainable weight loss, we have to first find a diet we can maintain. 

So what do I suggest? Start by evaluating the foods that you eat. Are there foods that taste good, but leave you feeling hungry with a sugar a crash an hour later? Decrease the amount of those foods and then see how you feel after a few weeks. Next, start adding foods in that provide a variety of nutrients such as fruits, vegetables, and whole grains. These don’t have to be foods that you hate; try something new and find foods that you like. Start moving more and find an activity that gets your heart pumping. It comes step by step and slowly but surely the weight will come off pound by pound. 

Extreme diets produce extreme results, the kinds that might leave you feeling tired and hungry. Making healthy choices should be enjoyable and not limiting. Eat foods that you like, make you feel full and satisfied, and don’t leave you craving everything sweet.