Fad diets: the good and the bad.

Firstly, are there any weight-loss supplements that actually work, and are they safe?

The promise of weight-loss without needing to change your diet or exercise levels is of course tempting.

Que – weight-loss diet supplements…

A huge variety of diet tablets and powders are out there, with claims ranging from “curbing appetites” to “increasing metabolism”.

Worryingly, a recent study found that ingredients used in these supplements can be harmful to both our bodies and our minds. Although the supplements on sale in Irish shops tend to be regulated to a certain degree, many people are buying supplements over the internet and not in shops! With no governing body able to safely regulate these online supplements, risks are rising! Unfortunately, several deaths have been reported due to the use of these unregulated weight loss supplements. It can be incredibly hard to know if what is written on the bottle is truly what is found in the product!

Common side effects of regulated supplements may range from stomach problems and diarrhoea to psychiatric symptoms and heart problems. And many products may interact with your usual medications or affect your existing medical conditions, so it is strongly advised that you speak to your doctor, pharmacist and dietitian before trying a new diet supplement!

Do Very Low Calorie Diet (VLCD) plans work and would a dietitian recommend them?

Many diet plans online promote calorie intakes of less than 800kcal. Of course it is no wonder that people lose weight on a Very Low Calorie Diet. However, at calorie intakes this low, be prepared for a range of potential side effects including nausea, diarrhoea, fatigue, dizziness/light-headedness, constipation and dry skin to name but a few. As very low calorie diets may also bring about abnormal heart rhythms, it is best advised that a very low calorie diet is carried out under medical supervision.

I have used very low calorie diets before with clients who have really struggled to lose weight, but who needed to lose weight rapidly for medical reasons. However, when I bring my clients through a very low calorie diet, I would use meal replacements fortified with protein and all the vitamins and minerals that they need. I would also work closely alongside their doctor, recommending regular health checks. After a set period of time on a very low calorie diet, I would meet with my clients to reintroduce normal meals into the meal plans until a normal and nutritionally complete diet is achieved once more. And together we then work on building healthy and balanced lifestyle/dietary habits back into their day to help them sustain their weight loss results.

With so many variables being involved in this type of diet, and with such intensive dietetic and medical care required, I certainly do not recommend a very low calorie diet for everyone. Hence I strongly advise against trying one without dietetic guidance.

What is the evidence behind a Detox diet plan?

Detox diets are short-term diets that claim to help you get rid of “toxins” through a variety of diet and supplement strategies. Often, elements of these diets include drinking large amount of water, eating plenty of fruits and vegetables, and possibly switching meals for vegetable juices or shakes.

While most detox diets do result in weight loss, reduced headaches and reduced bloating (usually because of a reduced calorie intake and caffeine intake, a lower intake of high fat/sugary foods and an improved hydration status), the results can be replicated and often sustained through a much more balanced dietary approach.

While following a detox diet for less than a week may be a great way to kickstart some healthy habits such as eating more veg and drinking more water, following this restrictive diet for longer than the week can put you at risk of chronic fatigue, nutritional deficiencies and brittle bone disease. You can find my more thorough article on Detox diets HERE.

Does a low carbohydrate diet work for weight loss?

Low Carb diets have been around for decades. What started with the Atkins diet a few decades ago has now grown into the popular but often misunderstood ketogenic diet (which was originally designed for the treatment of epilepsy).

Low carbohydrate diets often involve reducing your intake of all types of carbs, from refined sugars to complex carbs, with claims that a diet higher in fat and protein will promote the burning of your body’s fat stores. However, studies show that over a 12 month period, there is little difference between a low carb and a general lower calorie diet when it comes to weight loss, suggesting that it is again a calorie restriction that comes with cutting out carbs that has the weight-reducing effect.

Be aware that low carb diets can have a range of uncomfortable side effects such as nausea, bloating, headaches, bad breath and fatigue, and should be carried out only under medical supervision.

What is the hype around High protein diets for weight loss all about?

The number of high protein products on our supermarket shelves have increased by almost 500% over the past 7 years. YES – even the popular chocolate bars now have a high protein version…

The definition of a high protein diet is where protein makes up >20% of daily energy intake. And while it is important to include some protein with each meal, it is very rare to find healthy person who missing out on enough protein.

Unless calories are reduced on a high protein diet, you will not see weight loss results. So yes, do include protein as part of a healthy balanced diet. But as with any weight loss diet, you need to focus on small calorie deficits to achieve weight loss rather than an increase in protein!

Is there a benefit in trying a fasting diet for weight loss?

Fasting diets range from diets where you fast for several days of the week (such as the 5:2 diet) to diets where you try not to eat between a certain time in the evening and a time in the morning.

To be honest, deciding to fast from say 6 in the evening until 6 in the morning may be a useful way to help you restrict the late night snacking and help you to fall asleep with a more rested tummy. However for the average active person, a full day or more of fasting each week may bring about its challenges. From lightheaded-ness, to fatigue and reduced productivity in work, it may simply not be practical to fast for a day or more at a time. And again, it is likely the deficit in calories that leads to weight loss in this diet, rather than the benefits of the actual prolonged fasting period.

So why do fad and crash diets remain so popular?

Well, with a range of celebrity promoters, a select few followers with a great social media presence (as well as some initial rapid weight loss results when starting the diet) it is easy to fall for the fad diet trap.

However, from a dietitian’s perspective, a diet will only make the “healthy eating” cut if it can show sustainable weight loss, over an extended period of time without posing a risk to our health.

And as we discussed in our previous post, the yo-yo/fad dieting cycle often leaves us with more guilt (and weight) than when we first started on our fad diet journey.

The Irish food pyramid and our healthy eating guidelines are designed to promote healthy eating habits and, if followed, will likely lead to some sustainable weight loss over time. Other “diets” that have proved their worth over time include the “Mediterranean diet” and the “DASH diet”, both of which may assist with weight loss and have shown fantastic results in reducing cardiovascular disease risk. So start with some small healthy diet and lifestyle habits. Set clear goals for yourself each week. Monitor your progress and reward your achievements (with non-food rewards) – and you’re well on your way to a healthier and more sustainable weight loss journey.

In my next post I will be reviewing the role of dietary supplements in our diets! I often get asked if there are any vitamin or mineral supplements that I would recommend for you guys to take, so stay tuned to hear my perspective on this topic!

Let me know in the comment section below If you have tried any fad diets yourself? I’m always interested to hear your take on this topic! 

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