As we enter the New Year, it can seem like we are constantly being bombarded by “New Year, New Me” messages. One of the most common things people change in the New Year is their diet and exercise habits.
The influence of social media allows influencers with no credentials to make health and wellness claims that are not grounded in scientific evidence. This makes it especially difficult to differentiate facts from fad.
You may have heard of the term “fad diet” before, but what exactly does it mean? A fad diet often promotes dietary restrictions or rules that have limited scientific data supporting their use for health management and/or weight loss. Popular fad diets include the ketogenic diet, paleo diet, Mediterranean diet, intermittent fasting, liquid diet, and more. Promises of quick weight loss, toned bodies, and cures for health ailments make fad diets a tempting trap to fall into. However, these diets do not come without consequences. Fad diets are extremely restrictive and result in diet cycling (aka yo-yo dieting) among other health issues.
Diet cycling is a common phenomenon that occurs with fad diets and can be dangerous. Diet cycling occurs when an individual has a desire to lose weight, so they turn to fad diets as a quick fix. Since most of these diets restrict food groups and/or calories, individuals often feel deprived later down the line, leading them to overeat on the “forbidden” food or calories. This often results in weight gain, feelings of failure, guilt, and other undesirable feelings, which drives the individual to start the cycle again. Other health consequences that can result from fad dieting include body dissatisfaction, poor self-esteem, nutritional deficiencies, impaired bone health, disordered eating, and more.
If this sounds like something you’ve dealt with before- don’t worry! The good news is there are sustainable ways to support your long-term health and reach your goals without risking the consequences of fad dieting. Sustainable health changes should not be restrictive, and it should feel as though you can carry out the changes you’re making to your diet and lifestyle for years to come. These changes should not be rigid and should focus on adding in foods to support your health vs. taking out foods. Since these health changes should be individualized, working with a registered dietitian can help you identify specific goals that work best for you.
Telltale signs of fad diets:
- The diet or health tip promises a “quick fix” to weight loss or a health issue.
- The diet isn’t backed up by scientific studies or is solely backed up by testimonials.
- The diet is used to support a program (i.e., weight watchers) and/or a product (i.e., protein bar or shake)
- Diets that encourage the restriction of entire food groups or categories of food (gluten, sugar, dairy, etc.)
- Diets that use the “one size fits all” approach and doesn’t recognize individual’s health differences.
Instead of fad dieting, try gentle nutrition tips:
- Eat at least three meals and some snacks per day to keep your hunger levels stable. By keeping your hunger levels stable, you are reducing the risk of binging later.
- Create balanced meals by adding a source of protein, fat, carbohydrates, and fiber to keep you feeling full and satisfied.
- Incorporate more fiber into your day by eating your favorite fruits, vegetables, and grains to add to meals or have as a snack. If you’re short on time, cut up or prep these foods ahead of time to make it easy for you to incorporate these foods into your diet.
- Think of foods that you can add into your day rather than foods to restrict.
- Incorporate movement into your day to celebrate all that your body does for your and promote mental and physical health. There are plenty of fun exercises such as yoga, Pilates, or walking, but if these don’t speak to you, remember that all movement is exercise! Household activities such as yard work and cleaning are great ways to get in some movement into your day.
What are some New Year’s resolutions you can make that aren’t centered around fad dieting? If you’re having a hard time coming up with some ideas, book a free one-on-one nutrition consultation with one of WellCats nutrition experts!