Fad Diets: Don’t Be A Victim

Most diets, even if followed for a short period of time, will lead to weight loss initially. However, many people re-gain the weight back some time after stopping the diet. Restrictive diets can also cause a loss of muscle mass, the opposite of what most CrossFitters are looking to accomplish.

Here are some simple strategies for spotting a fad diet:

• Overemphasizes one food or food group
• Bans a specific food or food group
• Suggests a food or product can enhance body chemistry
• Guarantees rapid weight loss
• Requires specific food combinations
• Rigid menus- Ask yourself, “can I eat this way for the rest of my life?”
• Never mentions physical activity
• Is short-term
• Does not advise people with diabetes or high blood pressure to seek advice from their physician

 

Pros & Cons of Common Diets

(there are obviously may more than those listed, I just wanted to mention a few I encounter on a regular basis as a dietitian)

Diet	Pros	Cons
Paleo	Encourages increasing fruit and veggies Suggests removing sodium and sugar A diet rich in plant foods and quality protein can help control blood sugar, regulate blood pressure, contribute to weight loss, and help prevent or control type 2 diabetes	Excludes entire food groups: whole grains, beans, dairy Whole grains, which are discouraged are rich in fiber, a nutrient that is often lacking in the American diet Research suggests that dairy may play a role in weight loss
Gluten-Free	Individuals diagnosed with Celiac disease or those who are sensitive to gluten require a gluten-free diet Many products have become available for those who cannot otherwise eat bread, pasta, baked good and other items containing gluten	There are no additional health benefits associated with gluten-free diets for those who have not been diagnosed with Celiac disease or do not have a gluten intolerance
Cleanses Juicing Detoxes	May lead to increase in fruit, vegetable and fiber intake Often require individuals to limit sugar, salt and other processed foods	Very restrictive Intended for short-term use Doesn’t lead to long-term weight loss or improved health No evidence to support the claim that these diets rid your body of toxins
Low Carb/Atkins	Weight loss Decrease in the proportion of muscle mass that is lost during weigh-loss process	Encourages limiting cutting out food groups: fruit, starchy veggies, and grains Diet may be low in B-vitamins Decreased mental function Potentially high in saturated fat Decreased energy intake due to restricted carbohydrate intake

 

*If you have specific questions about your diet or want help making improvements see a registered dietitian!