Fad Diets – An In-Depth Guide to What’s Failing

Imagine you're sitting and eating lunch - nothing untoward or strange about that, right? Except that lunch has been procured from a fast food joint just a few paces from your office. A fast food joint isn't going to count their macros and nutrients before they serve you, right? Healthy eating is not on their agenda.

The ICMR says that 56.4% of the total disease burden in India is caused by people eating unhealthy food. Simultaneously, a March 2024 Lancet study claims that 80 million Indians are obese, including 10 million children between the ages of 5-19.

While the prevalence of obesity in India is alarmingly high, everyone is affected, irrespective of gender. Locally and globally, the intrigue in dieting has skyrocketed. Obsessed with specific fad food diets, people think that's the magic cure for all long-term issues, including obesity.

Fad diets? What are these? A quick fix for obesity? A diet plan? At the core, They're just unsubstantiated claims that haven't been backed up by scientific evidence, which means they will always be questioned. According to a few, such diets combat obesity and cardiovascular diseases. However, there is little evidence to prove that following a fad diet can do you any good. Atkins diet, Palaeolithic diet, Mediterranean diet, ketogenic diet, and Intermittent Fasting are fad diets.

Atkins Diet

Famous American physician and cardiologist Dr. Robert C. Atkins suggested this low-carb diet plan in the 60s. The AD diet is a quick weight-loss plan that dictates specific food changes.

The central tenet of this diet is weight loss maintenance using fats. It is a four-phase diet that consists of Induction, Ongoing Weight Loss (OWL), Pre-maintenance, and Lifetime Maintenance. A modified version is the Modified Atkins Diet, which permits you to consume carbs and fats in specific quantities.

Phase 1: In the first phase of the diet plan, for 14 days, you must cut your carbohydrate intake to just 20 grams per day. You cannot have the usual suspects like cookies, soft drinks, and alcohol, but what makes the process more difficult is stopping eating even daily objects like bread, mango, and bananas. And remember, no starchy vegetables.

Phase 2: In the OWL phase, you can reintroduce some carbs to increase your daily carb limit to 25 grams. Among these are nuts, seeds, berries, cherries, unsweetened yoghurt, cottage cheese, and melons, but not watermelons. So, mangoes, bananas, and watermelons are off the table for those who follow the AD (sigh!).

Phase 3: In the third phase, you can start eating starchy veggies and other things, but you have to be super careful about how they affect your diet and weight-loss target. If you feel you are eating too many potatoes, cut them down.

Phase 4: It is better to consider this phase a lifestyle choice. Whatever you have learnt in the last three phases will be implemented here and stuck to like that ketchup stain on your white formal. The Atkins diet doesn’t only focus on losing weight but also on a lifestyle to prevent the most fatal problem of the century: lifestyle diseases.

What does that mean for your health?

Among the primary side effects of AD is constipation. As with most low-calorie, high-protein (LCHP) diets, this diet has many issues, including metabolic acidosis. Our body produces a lot of sulfur amino acids, which leads to acidosis. Also, if you are pregnant and lactating, be careful if you want to follow this diet. It needs proper supervision by healthcare professionals.

Side effects of the Atkins Diet -

The Atkins Diet can cause a variety of side effects. One is fatigue. The next is constipation due to low fibre intake. People on the regime may also experience bad breath because once the body enters ketosis, it releases certain chemicals called ketones. A low-carb diet can also cause cramps and headaches.

The sudden drop in food intake may also show signs of dehydration, which can cause energy loss or lightheadedness. Reducing carb intake can affect serotonin levels, which can lead to irritability.

Is this diet feasible?

Research indicates that AD beats a regular diet - if your goal is weight loss. In that sense, this diet is feasible. However, it is difficult to sustain or completely commit to such a rigorous regime. So, if you are not a fitness fanatic, speak to a nutritionist for a more sustainable diet.

This diet was conceptualised in 1923 by Dr Russell M Wilder to treat epilepsy. The diet is a 4:1 ratio of one part carbs and proteins combined with four parts fat. Gaining followers over the years, this diet has different versions published in medical literature. What distinguishes one version from the next? The macronutrient ratio.

Your average KD diet is low-calorie, depending on fats for the elephant's share of its calories. If you're thinking about going on this diet, drink a lot of water, play sports, and observe fast while keeping an eye on your electrolyte and supplement intake.

What are the mechanisms of this diet?

The ketogenic diet implements certain metabolic changes in your body. It essentially promotes the body's production of glucose from non-carbohydrate sources. It also uses Ketones, an alternative energy source, to supplement the daily energy requirements. These processes are called Gluconeogenesis and Ketogenesis.

Endogenous glucose production makes up the deficit. This way, the body learns to use alternative sources rather than depend on the usual carbohydrate-rich diet. While it sounds painful to completely rewire how our body works, KD has proven to be a rather healthy diet regime.

Is the Ketogenic Diet all that effective?

If you are epileptic, this diet improves your quality of life. It also protects the central nervous system in different neurological diseases like Alzheimer's, amyotrophic lateral sclerosis, Parkinson's, ischemic and traumatic brain injury, and more.

According to meta-analysis, long-term weight loss is greater. The mechanism might be up for scientific debate; however, weight loss can be due to an increase in lipolysis, a decrease in lipogenesis, or an ease in using fats thanks to increased metabolic efficiency.

Side effects of the Ketogenic diet -

When your body is adapting to the Ketogenic diet, you can contract the “keto flu”, which can cause fatigue, upset stomach, mood swings and dizziness. A low-carb-high-protein diet can lead to kidney stones. You also might experience low blood sugar and indigestion.

The “Keto flu” is common if your body is still getting used to the Ketogenic diet. In this diet, you reach a state called full ketosis—this might cause fruity-smelling bad breath, so make sure to carry that mint. Since you are planning on cutting down your fiber intake, you might also like oscillating between constipation and diarrhoea, right? Apart from these, you can also experience hyponatremia, muscle tremors that happen due to sodium deficiency.

Known by many names, the Paleo diet was indoctrinated in 1985 by American duo Dr. Samuel Boyd Eaton and anthropologist Melvin Konner, only to be published in 2010 by Dr. Loren Cordain in the book The Paleo Diet Revised: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat (2010). It can cure issues ranging from osteoporosis to obesity. Since we have evolved before agricultural development, Paleolithic foods are better for our genetic makeup. Our ancestors ate raw, unprocessed food.

Cordain's PD says to eat as much lean meat, fruits, and non-starchy vegetables as you want. Stay away from dairy products, processed foods, legumes, and cereals. You can eat as much as you like and follow this diet as much as you want—entry-level, maintenance level, and maximal weight loss level. If level one doesn't make you happy, don't level up.

What does following the Paleo Diet get you?

This is a challenging, restrictive diet. It has long-term consequences besides losing weight and positively impacting your cardiometabolic profile. Regularly following it can result in inadequate calcium intake.

Side effects of the Paleo diet:

Following this diet can result in calcium, vitamin D, thiamin, riboflavin, iron, and iodine deficiencies. Considering the strain this regime puts on our digestive system and its implications for the heart and kidneys, very few people can sustain it. If you are looking to adopt the Paleo diet, we suggest you consult a nutritionist to understand whether your body is compatible with it.

According to primary research relating to diet and heart health, cardiovascular disease mortality rates are different between Americans and Europeans. The latter faced lower mortality rates despite consuming a moderately high-fat diet. This diet results in lower mortality rates and incidence of cardiovascular diseases.

The people in the Mediterranean region follow a particular diet. Dr Keys published this diet in 1975. It gives the green signal for consuming nuts, fruits, whole grains, olive oil, legumes, fish, and meat and dairy products.

Does this diet really work?

According to research, this diet can prevent non-alcoholic fatty liver diseases (NAFLD), cardiovascular issues, metabolic syndrome, colorectal and breast cancer. Researchers have also found that people with a Mediterranean diet are 30% less likely to suffer from heart disease and 46% more likely to live till 70.

Side effects of this diet -

In the Mediterranean diet, you consume a lot of olive oil and nuts - this can cause weight gain, if not followed mindfully. You might experience calcium deficiency - because of the lack of dairy products. However, this can be supplemented by other sources.

If I follow this diet, what will it do for me?

The MD has very little adverse effects. Instead, it can prevent and avert several chronic diseases. It is excellent for the general public because it prevents micronutrient deficiencies and is even better for health-conscious people, not just weight-loss-oriented people. Moreover, this diet is excellent for people suffering from heart disease.

Intermittent Fasting

IF is not based on calorie restriction but more on scheduled eating. You stay hungry for a brief period of time before you eat. It is one of the newest diet regimes that has become famous in the past decade. In 2012, BBC journalist Dr. Michael Mosley produced a video documentary Eat Fast, Live Longer spoke about a diet regime that focuses on timing, rather than amount.

However, Intermittent Fasting, in its current, researched form came out in 2016 after Canadian nephrologist Jason Fung’s bestseller The Obesity Code hit the racks.

Is intermittent fasting effective?

There is a connection between nighttime fasting (NTF) and lower energy intake, which causes weight loss. If you fast, you lose energy and weight, increasing your appetite.

What are the health consequences of this diet?

According to some short-term studies, IF induces lipolysis, producing a heightened level of free fatty acids (FFA). Fasting for a long time can lead to fluctuating free fatty acids in regular-weight individuals. It reduces insulin sensitivity and acute glucose-stimulated insulin response. Current evidence, however, is inconclusive.

Side effects of this diet -

Side effects of this diet include indigestion, diarrhoea, nausea, and bloating. Fasting for whatever period of time can affect your blood sugar, leading to weakness and fatigue. Consequently, low blood sugar and hunger pangs might affect your mood. And finally, because of sleeping hungry you might not be able to sleep all that well.

Five in-depth diets with many dietary choices. What do you follow? There are other fad diets, like the grapefruit, vegetarian, zone, and other peer-reviewed diets. The Mediterranean diet is the most feasible, as it doesn't cause too much calorie deficit but encourages you to eat healthily and regularly.

Apart from that, you can always follow the Dietary Guidelines for Indians to learn what you can eat and what you can't. Whatever you consume, eat a variety and enough proteins and carbohydrates, and ensure your consumption of saturated fats or unsaturated fats is limited. That should help you eat healthy.

Another trick to eating healthy is sharing a meal with your family. Eating together fosters togetherness.

Eating healthy isn't enough if you want to boost your wellness. You don't have to work out like the Terminator; you just need to do some basic movements. Try strength training routines to increase your strength.

Exercise is the way forward if you want to maintain good health. Understand the key components of physical fitness to remain fit and healthy.

List an example of a fad diet.

The Mediterranean diet is a fad diet. It was the brainchild of Dr Ancel Keys and has been linked to lower mortality rates and the incidence of cardiovascular diseases.

What was the first fad diet?

In 1863, a diet called "banting" or "to bant" started making the rounds. The brainchild behind this was William Banting, who followed Dr. William Harvey, a surgeon renowned for treating diabetes with a starch—and sugar-free diet.

Why are fad diets bad?

While short-term results might be in your luck, sustenance is complex, and ultimately, you are depriving yourself of essential nutrients that only balanced eating can give you. That being said, the Mediterranean diet is healthy. If you want to follow one fad diet, follow the Mediterranean diet.

Why are fad diets attractive?

These diets appeal to our vanity, not our desire to stay healthy. Hence, they are attractive because the focus is on inches and pounds, not preventing cardiovascular illnesses or diabetes.

What is the difference between a fad diet and a healthy diet?

A fad diet concentrates more on what foods to eliminate from your present diet to eat healthy, while a healthy diet consists of more additions than subtractions.