Guest blog from Dr. Peter Fitschen of Fitbody and Physique LLC…
“Lose 30lbs in 4 weeks by eliminating ____ from your diet “
“Not eating after ____ is the secret to weight loss”
“Eating ____ is the reason you can’t lose weight”
“Eat ____ and melt body fat”
“Transform your body in just 10 days with the _____ diet”
Claims like these are commonly made by those promoting fad diets. They sound promising and as a result millions of individuals attempt to lose weight with these types of plans annually.
When an individual starts a fad diet, they generally notice fast weight loss. This is because these diets create a caloric deficit by a number of approaches:
It is no surprise that when an individual who is sedentary and eating the average Western diet starts following some of these extreme measures they lose weight rapidly due to the large caloric deficit. However, rarely do these plans result in long-term sustained weight loss. In fact, individuals who repeatedly go “on” and “off” these type of diets often end up heavier as a result.
If these diets result in such fast initial weight loss, why don’t they lead to sustained weight loss long-term?
While not eating carbs, gluten, after 6pm, dairy, fat, fruit, sugar, and/or processed food, etc. may be possible in the short-term, ultimately something will come up that will threaten this plan. Maybe it is a lunch meeting for work, meal out with family/friends, or a special event like a friend’s wedding.
Typically when these events come up one of two things occur: the individual eats off their plan and completely blows their entire day (see lack of flexibility) or they don’t attend the event because there is nothing they can eat there to stay on their plan (see eating disorders). Either approach is not going to result in habits that create healthy sustained weight loss.
Alternatively, maybe the dieter likes a food that is not on their plan (e.g. chocolate). Is it really possible to never eat that food again the rest of their life because it is not an approved food in their diet?
Absolutely not!
What commonly happens in this situation is that when the dieter who loves chocolate, but can’t have it on their diet, gets their hands on chocolate they binge and eat a lot of it. These calories are going to add up and affect weight loss.
(Note from Mike: Click here to see how I fell prey to this.)
Fad diets are generally a list of written rules. As a result there isn’t a whole lot of room for flexibility. This leads to a dieter either being “on” or “off” of their diet. As a result, once a fad dieter has a food that is not on the plan their first thought is that they blew it.
There is nothing in their plan that tells them how to adjust when they don’t follow the rules of the diet exactly leaving them lost and confused. Often this leads to an all-out binge because they are now “off” their diet and they will just get back on track tomorrow. However, the calories consumed during these binges will add up and halt weight loss.
Moreover, the lack of flexibility may make staying on the diet while living life more difficult than it is worth to the individual, at which point they typically give up and go back to eating how they had been pre-diet.
Fad diet plans are generally very strict plans with a lack of flexibility. However, dieting flexibly has been shown to be associated with a lower BMI than a rigid dieting approach [1]. In addition, a strict dieting approach was found to be correlated with overeating [2] and an increase prevalence of eating disorders [1].
The goal of any diet plan should be healthy sustained weight loss. Developing an eating disorder as a result of an extremely strict fad diet is not going to help achieve this goal.
Elimination of macronutrients, foods, and/or entire food groups significantly increases risk of vitamin and mineral deficiencies. In fact, a recent study found that popular fad diet plans are deficient in a number of micronutrients such as: Vitamin D, Vitamin E, Calcium, Iron, Magnesium, Zinc, Potassium, and others [3]. These findings suggest that for the purposes of overall long-term health, these diets are likely not optimal.
Many fad diets promise results in a set number of days (e.g. 30 day challenge) and may only provide a plan for that period of time. What do you do once that period of time is up? In most cases, the answer is to go back to what you were doing which results in re-gaining the weight you lost, if not more.
Eating for long-term sustained weight loss should not have a time limit.
Following fast initial weight loss on a fad diet plan, there is generally a point at which weight loss slows or stops. At this point, the individual either needs to eat fewer calories and/or do more physical activity. Since the diet is already extreme, this may not be possible and often there is no guidance on what to do when this happens in the diet plan so the individual may not know how to adjust.
This plateau occurs due to metabolic adaptation. Metabolic adaptation during weight loss is a normal response to dieting and occurs for a number of reasons [4, 5]. This may also set up an individual to gain back more weight than they lost following the diet (known as body fat overshooting) [6]. In individuals who are always jumping on and off of fad diets, this may actually result in increase body weight and body fat gain over time.
Before starting a fat-loss plan, ask yourself if this is an approach you can see yourself doing for years down the road. If not, do not use this approach because you will likely not reach your goals and you may also increase your risk of micronutrient deficiencies and eating disorders. Worse yet, you may end up gaining body weight and body fat over time if you are repeatedly going “on” and “off” of highly restrictive plans.
Peter Fitschen runs Fitbody and Physique LLC, and coaches high level male and female competitors.
He also just became “Dr. Fitschen” after completing his PhD and defense in nutritional sciences, and has co-authored papers with the likes or Eric Helms and Alan Aragon.
You can contact him at –
Email: fitbodyphysique@gmail.com
Facebook: https://www.facebook.com/
Instagram: @fitbodyphysique
Check out Peter’s other guest posts –
Do Anabolic Steroids Really Increase Muscle Growth?: http://www.healthylivingheavylifting.com/do-anabolic-steroids-really-increase-muscle-growth/
How to Avoid Falling Victim to Nutrition Scams: http://www.healthylivingheavylifting.com/how-to-avoid-falling-victim-to-nutrition-scams/
Can Genetics Stop You Losing Fat and Building Muscle?: http://www.healthylivingheavylifting.com/can-genetics-stop-you-losing-fat-and-building-muscle/
And get your name on the mailing list for free daily content and newsletter-only exclusive routines: https://mike-samuels.leadpages.net/5-reasons/
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