FAD Diets – Facts and Myths

People try all sorts of things when they're trying to shed some kilos or, more accurately, when they are trying to remove excess fat from their bodies. From different workout routines and homemade fat loss recipes to Ayurvedic medicines and, of course, FAD diets.

For those who may not know, FAD diets are diet plans that have recently gained popularity, much like a fashion trend. Almost every fitness center seems to endorse them; you can easily find a FAD plan, such as keto or paleo, on countless websites. Even restaurants are taking advantage of this trend, adding keto bowls to their menus. This widespread trend makes people believe the marketing hype behind these diets, often leading them to follow these plans blindly.

However, many end up with little to no results. Ever wondered why?
Let's look at some common FAD diet myths— or should we say marketed "facts"— and see if they really work or not!

Myth – Vegetable and Cleansing Juices Detoxify Your Body and Help You Lose Weight

Fact – Cleansing and vegetable juices are marketed as detox substances that clean your body and help you lose weight. However, most cleansing juices are recommended to be consumed with a strict fasting routine, involving only water intake for several days. This forces your body into a calorie deficit state, causing rapid weight loss in the form of water and subcutaneous fat (a fat layer right under the skin that is easier to shed). However, this method deprives your body of essential nutrition, and more importantly, it is not sustainable beyond a week or so.

Myth – Grain Products like Roti, Bread, and Rice Are Fattening and Will Hinder Your Weight Loss

Fact – It is well known that grain products made from processed/refined grains are not good for health. But does this apply to whole grain products like atta (wheat), rice, oatmeal, etc., and can they hinder your weight loss? The answer is no! The real factor that can hinder weight loss is excessive calorie intake. It’s important to understand that every food item contains calories. While both 1 gram of protein and 1 gram of carbohydrate contain 4 calories, 1 gram of fat contains 9 calories. The key is to determine your daily calorie intake and consume calories accordingly. You can maximize your calorie intake from proteins and carbs while keeping healthy fats such as ghee (clarified butter), mustard oil, olive oil, sunflower oil, etc., to a minimum.

Myth – The Keto Diet is the Best Alternative to a Regular Diet and Can Induce Weight Loss

Fact – The keto diet is named after the state of 'ketosis' that the body enters. In ketosis, your body breaks down ketone bodies derived from fat to produce energy. This concept seems appealing because it can reduce fat without affecting bone and muscle mass. However, a keto plan requires you to get around 75% of your daily calories from fat, including foods like lots of nuts, keto coffee, fatty meat, etc. Does this sound healthy now? Not quite! Consuming excessive fat increases the risk of heart diseases, can form kidney stones, and negatively affects muscle and bone health.

Myth – The Paleo Diet Can Induce Sustained Weight Loss

Fact – Another popular yet controversial diet, the paleo diet, focuses on the foods humans supposedly ate in prehistoric times (mainly fish, meat, and leaves, which were the only available food sources before we learned to process food). The paleo diet concept relies on the idea that food genetics have been distorted due to agricultural and food processing revolutions worldwide. While this sounds convincing at first glance, is it really that good? Let's find out!

First, prehistoric humans did not only eat meat. They consumed whatever they could find—wild fruits and vegetables, nuts, leaves, and various grasses, along with meat and fish. Second, the paleo diet recommends consuming high amounts of concentrated protein and fat, increasing the risk of heart diseases and kidney stones. Most paleo diets lack vitamin D and calcium, negatively impacting bone health. Overall, this is certainly not an ideal diet plan for anyone.

Conclusion

In conclusion, I suggest adding a variety of healthy foods to your diet. Opt for whole grains over refined grains, complex chain fats over simple chain fats, and avoid excessive protein intake. Remember, you cannot lose extra weight or fat without a disciplined workout routine, even if it's not intense. Combine this with a nutrition-rich diet, and you will see results in no time.