Have you heard of the Atkins Diet, the Paleo Diet, or the Baby Food Diet? These are a few examples of FAD diets and are presented as a "panacea" for weight loss and achieving nutritional goals. What are FAD diets, how do they affect us, and do they work? Read on for more.

What are FAD diets?

FAD diets are designed to have results like rapid weight loss without the necessary scientific research supporting them. What characterizes a FAD diet is the restriction of food, unusual combinations, the exclusion of entire food groups, or the consumption of certain foods at certain times. They may also contain more expensive or unnecessary foods/ingredients or nutritional supplements. Every FAD diet aims for quick weight loss, and no research supports it. The three main things characterizing FAD diets are the following: 1) they are against health, 2) they damage the relationship between the body and nutrition, and 3) they are pricey.

What's the problem with FAD diets?

One would think that since FAD diets help us lose weight quickly, it's a good idea to try them. The truth is quite far from that. The rapid weight loss done with fad diets results in significant muscle loss instead of the fat that we desire. Also, it seems that quick weight loss goes with rapid weight regain since people cannot follow fad diets forever - they cannot fit our lifestyles - and revert to their previous eating habits without any meaningful nutrition education. This constant weight loss and regain is the yo-yo effect (like the yo-yo game, up-down-up-down) and in the long run leads to higher body fat percentages, if not heavier weight. The most significant problem, in my opinion, is the poor relationship that a person acquires with their body and their diet through FAD diets since they do not focus on nutritional education and the actual functions of food. Feeling bad about ourselves for constantly losing and gaining weight with FAD diets takes us away from a balanced relationship with nutrition.

How to spot and avoid a FAD diet?

Although we live in a world of information, we are not informed but confused. Especially with nutrition, the abundance of information does not help people understand what is good and what is not, but it confuses them. One who is not an expert has trouble understanding which information is valid. Let's look at some quick and easy ways to spot a FAD diet:

• It promises to lose weight without making any changes to your lifestyle. That can include diet pills, various lotions, fat-loss machines, injections, etc.
• They suggest magical ways to burn fat by consuming "fat-burning" foods, such as lemon water, green tea, grapefruit, caffeine, etc.
• They promise rapid weight loss of over one Kg of body fat per week.
• They remove entire food groups from the diet, such as all carbohydrates, everything containing sugar, all dairy, etc.
• They promote the consumption of only one type of food, like soup, a diet that avoids all cooked foods, a diet with chocolate, etc.
• You are told that fat is due to some "allergy" or yeast infection.
• They support detoxification or avoiding food combinations.
• They have no valid scientific data to support them but are based on personal success experiences or "before and after" photos. Also, they may have scientific data derived from 1-2 studies.
• They are based only on appearance and have strict rules.
• They sell products or supplements you should consume in your diet or even replace entire meals with them.
• They recommend eating foods based on your blood type or analyzing your medical tests and how the body works in a way that doesn't exist.
• They say that diet changes body chemistry.
• They are based on some "well-kept secret" that no one knows except those who give you the diet.
• Diets are supposed to give you wellness but instead rely on strict calorie or food restrictions like "clean eating."
• They recommend eating non-food items such as cotton wool or hydrochloric acid.
• They recommend the same diet for everyone without considerating your needs or claiming that your diet is "personalized" (really, how?).

Which nutrition experts can we trust?

Unfortunately, many people are in the field of nutrition without being suitably trained. Generally speaking, anyone who does not hold the title of Dietitian-Nutritionist and is licensed to practice the profession is not someone we can trust with our nutrition. Thus, influencers, sellers of nutrition supplements, specialties other than Dietitians-Nutritionists, people without a professional license, etc. cannot talk to us about our diet. This clarification happens for the following reason: for a person to be able to take over our diet so that we get the desired results, they must possess specific and comprehensive knowledge. When and if they receive them, they can obtain a recognized certificate. Ask your doctor for a referral to a licensed Dietitian-Nutritionist and ask them about how to manage your weight. (info for Greece region)

What diet should I follow in the end?

FAD diets are particularly tempting since they promise immediate, fast, and painless results. The relationship between diet and our body is long-term, so we cannot rely on short-term solutions. FAD diets can be ineffective or cause health problems since they have no scientific basis. As mentioned above, the rapid weight loss and regain that usually occurs on a FAD diet leads to a significant decrease in our muscle mass over the years. Thus, we end up with a higher fat percentage than our original, even if we return to the same weight.

Finally: For any nutrition information we need, we consult our Dietitian-Nutritionist, as they can help us achieve our goals in a personalized way. A balanced diet based on the principles of the Mediterranean diet, combined with physical activity, is an ideal solution for our body. Intuitive and mindful eating education, food and portion education, and breaking nutrition myths are some key points we can work on with our dietitian. There are no "magic diets" or "magic solutions". Have you ever "magically" solved another issue of your life to do so with diet? Finally, remember: If it sounds too good to be true, well, it probably is b… (you get it)!

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