Are you searching for guaranteed weight loss diet or quick weight loss diet, nowadays various diets are available on internet which offer promising results and guarantee weight loss. These diets are promoted as “safe” and “healthy” and without any side effects, or adverse effects on health. Such diets are called “fad diets” and are also referred to as “crash” diets because they need to be followed only for a short period of time, and do not need to be taken for longer periods than prescribed by health professionals. Some of these diets are high protein, low carbohydrate, and fat-free, while some others are based on the notion that “less is better.” With a focus on weight in our society, it isn’t surprising that thousands of people fall prey to fad diets and random weight-loss products. Over-rated claims, bogus weight loss stories, and hype prevailing in the weight loss industry can confuse even the most educated as well as informed persons.
Some of the diets place emphasis on the following:
1. Guaranteed And Quick Weight Loss
If a person notices rapid weight loss, that person will mainly lose muscle, bone and water. Such a person will have a greater likelihood of regaining back the kilos lost in the short-term period, during which the fad diet was followed. Ideally, the focus must be shifted towards eating in a balanced way that keeps you adequately nourished, and energized.
2. Menus Lacking Flexibility
Whenever you come across any new diet, always ask yourself this pertinent question: “Will I be able to continue this way for the rest of my life?” If your mind says no, then certainly that diet plan is not suitable for your body type.
3. Unlimited Or Restricted Quantities
Diets that ask you to severely restrict the quantity of fats, by suggesting that you do not need to ingest any visible fats in vegetable or lentil preparations are not healthy. Similarly, consuming certain quantities of some foods, such as apple salad and cabbage soup are not practical for being taken on a regular basis.
Water fasting or surviving only on fruits is perhaps not the best choice for you. This puts you at an increased risk of nutritional deficiencies if followed for a longer duration. This also causes fatigue and lowers your work productivity.
Following are a few diets that you shouldn’t be following:
- The Military Diet: It claims to make you lose 10 pounds in a week, during these 7 days you eat 1100-1400 kcal for 3 days and eat about 1500 kcal for four days and can be repeated until the target is met. The calorie allowance is quite a lot lesser than the average calorie intake, also there is no evidence supporting this diet, and when done for a long time it can lead to nutrient deficiencies.
- Paleo Diet: This diet advocates eating only meats, vegetables and healthy fats but cuts down on grains, dairy, legumes and potatoes which can lead to vitamin B deficiency diseases.
- Dukan Diet: It works on the principle that one must eat only meat to lose weight. It has 4 phases, 2 weight loss and 2 reintroductions, the weight loss phase has strict calorie restriction and limited to only protein, while the reintroduction phase allows some fat and low carbohydrate options. This kind of diet can cause headaches, constipation and other digestive issues in the long term.
It is easy to spot a fad diet if you find the following:
- Complete removal or severe restrictions in cutting down quantities of one or more of the five food groups (grains, legumes and pulses, dairy, vegetables, fruits).
- Overhyped claims that are too good to be true.
- Recommendations after taking into consideration only a single study.
- Statements that are discouraged by scientific organizations.
- A list specifying “good” and “bad” foods.
- Dietary recommendations that guarantee a quick fix.
In the desperation to lose weight don’t fall for extreme or fad diets that can cause long term ill effects, rather focus on lifestyle modification to become a healthier person.