Fad Diets vs. Healthy Weight Management

Fad diets are marketed as quick ways to lose weight. They tend to change from year to year, but the promises they make do not. Diets such as low-carb diets, the master cleanse, the grapefruit diet, and even the cookie diet are all fads. Read on to learn how to spot a fad diet and to find out healthier ways to manage your weight.

Do fad diets work?

Some people will lose weight while following a fad diet, but most fad diets are impossible to stick to for long. This means that once you stop following the diet, you'll probably gain back the weight you lost. Some people even end up weighing more than what they did before starting the diet.

Most of these fad diets are hard to stay on. This means that you can’t stick with them for long and once you stop following the diet, you will probably gain back the weight you lost. For example, most people who lose weight on the low-carbohydrate diet gain all their weight back within one year. Some people even end up weighing more than what they did before starting the diet.

Many fad diets only allow you to eat certain foods which mean they can be harmful to your body. Fad diets usually do not provide enough vitamins and minerals which can lead to health problems such as anemia (low iron in your blood) and osteoporosis (a condition that causes your bones to break easily).

How can you spot a fad diet?

You can spot a fad diet by asking yourself a few simple questions:

• Does this diet make some foods completely off-limits?
• Does this diet promise that I will lose an unrealistic amount of weight in a short amount of time? For example: ten pounds in one week.
• Are there any “good” or “bad” foods in this diet?
• Do I have to buy certain foods for this diet at a special store?
• Does this diet tell me that I do not have to exercise?
• Is this plan temporary?

If you answered “Yes” to any of these questions, you've probably spotted a fad diet. Advertising that promotes these diets is often very convincing. These ads may draw you in and make you believe that it's super easy to follow the diet and lose weight. Don't be fooled. This type of weight loss plan is really just a quick fix and is not a healthy way to lose weight.

Are there healthier ways to manage weight?

Yes. There are much healthier ways to manage weight than following a fad diet. We lose weight by eating fewer calories than our bodies burn. To lose weight, add calorie-burning activities into your day, and cut down on your portion size or the amount of food that you eat. Be sure not to restrict your calories too much, though.

You can make some easy changes to cut back on the calories you eat by:

• Choosing less sugary beverages. Drinks such as soda and juice are loaded with sugar and empty calories.
• Eating breakfast will prevent you from getting too hungry during the day and give you energy to think at school.
• Packing fruit for a snack instead of buying chips or candy.
• Eating more whole grains. Choose whole grain bread, whole-wheat pasta, brown rice, and high-fiber cereals. They are more filling than refined grains.
• Choosing lean meats such as chicken and fish or vegetarian sources of protein such as beans and tofu over fatty meats.
• Eating a serving of fruit and/or vegetable at most meals and for snacks.
• Watching your portion sizes. Eat until you are satisfied.

Simple ways to fit exercise into your day include:

• Taking the stairs instead of the elevator
• Walking instead of taking the bus
• Joining a gym
• Joining a sports team or a dance team
• Going for a walk with your family or friends

Is there a way to tell if a diet is healthy?

The healthiest way to successfully lose weight is to make small changes that will fit into your lifestyle. An easy way to make sure that a weight loss program is healthy and right for you, is to see if it includes the following:

• A balance of healthy foods from all food groups (whole grains, fruits, vegetables, lean proteins, low-fat dairy, and healthy dietary fats)
• Regular exercise or activity
• Appropriate portion sizes
• Consistent meals and snacks
• Some of your favorite foods
• Flexibility to fit your schedule
• Foods you can find in restaurants or at social events

If your weight loss plan includes all of the above, it's most likely a healthy approach. Remember to eat a variety of foods from all the food groups. Choose fruits and vegetables from all the colors of the rainbow to get important nutrients for your body. It's okay to eat treats once in a while. Always choose healthy portion sizes and try to do 60 minutes of exercise most days of the week. Making these healthy changes will help you to lose weight, and then keep the weight off.

Updated: 5/13/2011

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