Fad diets are incredibly popular for losing weight.
They generally promise rapid weight loss and other health advantages, yet often don’t have any scientific evidence supporting their use. Additionally, they are generally nutritionally unbalanced and ineffective over the long run.
However, there are some”fad” diets which were found to produce weight loss in high-quality, controlled studies.
What is more, these diets can be healthy, well-balanced and sustainable.
Listed below are eight”fad” diets that truly do the job.
1. Atkins Diet
The Atkins diet has become the most well-known low-carb weight loss diet on earth.
Made by cardiologist Robert Atkins in the early 1970s, the Atkins diet claims to produce rapid weight loss without hunger.
It consists of four stages, including an initial two-week Induction Stage that limits carbohydrates to 20 grams per day, while permitting unlimited amounts of fat and protein.
During this period, your body starts converting fat into compounds called ketones and switches to using these because its main source of energy.
Next, the Atkins diet asks its followers to gradually add back their carbohydrates in 5-gram increments in order to determine their”critical carbohydrate amounts” for losing weight and keeping up the loss.
Studies that compared the Atkins diet into other diets have demonstrated it to be as effective and frequently more effective for weight loss.
At the famed A TO Z research, 311 obese women followed the Atkins diet, the more low-fat Ornish diet, the LEARN diet or the Zone diet for a year. The Atkins group lost more weight than any other group.
You can read all about the Atkins diet here.
SUMMARY:The Atkins diet is a high-protein, high-fat diet which restricts carbs and slowly adds them back , dependent on personal tolerance. Studies have shown it is among the most effective ways to drop weight.
2. South Beach Diet
Much like Dr. Atkins, Dr. Arthur Agatston was a cardiologist interested in helping his patients lose weight sustainably and without going hungry.
He liked certain aspects of the Atkins diet, however, was concerned that unrestricted use of saturated fat might raise the risk of cardiovascular disease.
Therefore, in the mid-1990s he created a lower-carb, lower-fat, high-protein diet known as the South Beach Diet, known for the area in South Florida where he practiced medicine.
Although Stage 1 of this diet is low in carbohydrates and quite low in fat, the diet becomes significantly less restrictive in Phases 2 and 3, which permit limited quantities of all types of unprocessed foods while maintaining protein intake .
The diet encourages a higher consumption of protein, since protein has been shown to burn more calories during digestion than carbohydrates or fat.
In addition, protein stimulates the release of hormones that suppress hunger and will help you feel full for hours.
A large review of 24 studies found that high-protein, low-fat diets resulted in greater reductions in fat, weight and triglycerides and better retention of muscle mass compared to low carb, standard-protein diets.
There are lots of anecdotal reports of weight reduction on the South Beach Diet, as well as a published 12-week research looking at its consequences.
Within this analysis, pre-diabetic adults fell an average of 11 pounds (5.2 kg) and dropped an average of 2 inches (5.1 cm) off their waists.
Even though the diet is healthy overall, it takes an unwarranted drastic restriction of saturated fat and encourages using processed seed and vegetable oils, which might result in all kinds of health issues.
You can find out more about the South Beach Diet by studying this article, or get started here.
SUMMARY:The South Beach Diet is a high-protein, lower-carb, lower-fat diet that’s been shown to produce weight loss and decrease cardiovascular disease risk factors.
3. Vegan diet
Vegan diets are now remarkably popular with people looking to shed weight..They are criticized to be unbalanced and intense since they contain no animal products. On the other hand, they have also been praised for being an ethical, healthful way of eating.
Importantly, vegan diets can be healthy or unhealthy, depending on the types of foods that they contain. It’s not likely that you can lose weight while eating large amounts of processed foods and beverages.
But, various studies have shown that vegetarian diets based on whole foods can result in weight loss and may reduce many risk factors for heart disease.
One six-month controlled study of 63 overweight adults compared the results of five distinct diets. Those in the vegan group lost more than two times as much weight as people in any of the other groups.
Additionally, longer studies have proven that vegan diets can yield remarkable results.
Within an yearlong controlled study of 64 overweight older women, those who ate a vegan diet lost almost four times as much weight compared to the low-carb diet category.
To find out more about how to safely and lose weight on a vegetarian diet, then read this article.
SUMMARY:Vegan diets are proven to be effective for weight reduction in both short-term and long-term research. Additionally, they may help protect heart health.
4. Ketogenic diet
Although the ketogenic diet has been known as a”fad” diet, there is no denying it can be very effective for losing weight.
It works by lowering levels of insulin and shifting your primary fuel source from sugar to ketones. These compounds are made from fatty acids, and your brain and other organs may burn them for energy.
When your body doesn’t have carbohydrates to burn and switches into ketones, you are in a state called ketosis.
However, unlike the Atkins and other low carb diets, ketogenic diets don’t gradually increase their carbs. Rather, they maintain carb intake very low to ensure followers remain in ketosis.
Truly, ketogenic diets typically provide less than 50 grams of total carbs per day, and often less than 30.
A large analysis of 13 studies found that ketogenic diets not only boost the loss of fat and body fat, but may also decrease inflammatory markers and disease risk factors in those that are overweight or obese.
At a controlled two-year study of 45 obese adults, those in the ketogenic group dropped 27.5 lbs (12.5 kg), and lost 29 inches (11.4 cm) from their waists, normally.
This was considerably more than the low-carb group, even though the two groups were calorie-restricted.
Moreover, even when calories aren’t intentionally restricted, ketogenic diets are inclined to decrease calorie intake. A recent review of several studies has suggested that this may be because ketones help suppress appetite.
Read this informative article to find out more about the way the ketogenic diet can help you lose weight.
SUMMARY:Ketogenic diets often provide less than 30 grams of carbohydrates every day. They have been proven to promote loss of weight and belly fat, and to lower the risk of disease in overweight and obese people.
5. The paleo diet
The paleo diet, short for the paleolithic diet, is based on the diets that hunter-gatherers ate thousands of years back. Paleo has been categorized as a fad diet as it limits many foods, including dairy, legumes and grains. In addition, critics have pointed out it isn’t practical or possible to eat the same foods that our ancient ancestors did.
On the other hand, the paleo diet is a balanced, healthful way of eating that eliminates processed foods also encourages its followers to eat a huge array of animal and plant foods.
In 1 study, 70 obese older women followed a paleo diet or a standard diet. After six months, the paleo group had lost significantly more weight and abdominal fat than another group.
In addition they had a greater decrease in triglyceride levels in the bloodstream.
What is more, this way of eating may promote the loss of visceral fat, the especially dangerous kind of fat within your abdomen and liver which promotes insulin resistance and increases the danger of disease.
In a five-week study, 10 obese older girls who ate a paleo diet lost 10 pounds (4.5 kg) and had a 49% decrease in liver fat, on average. In addition, the women experienced reductions in blood pressure, insulin, blood glucose and cholesterol.
You may learn more about this paleo diet and how it can help you eliminate weight here.
SUMMARY:The paleo diet relies on ancestral eating basics that focus on whole, unprocessed foods. Research indicates it may help you lose weight and enhance your overall health.
6. The Zone Diet
The Zone diet was created in the mid-1990s by Dr. Barry Sears, a US-based biochemist. It has been categorized as a fad diet because of its premise that a strict ratio of fat, protein and carbohydrates is required for optimum weight loss and overall wellbeing.
This eating plan specifies that your calorie intake ought to be composed of 30% lean protein, 30% healthy fat and 40% high quality carbs. Additionally, these foods are to be consumed as a prescribed number of”blocks” at meals and snacks.
Among the ways that the Zone diet is suggested to function is by reducing inflammation, which allows you to get rid of weight more easily.
Studies to date suggest the Zone diet can be effective for losing weight and decreasing blood sugar, insulin resistance and inflammation.
At a restricted, six-week analysis of obese adults, those who ate the Zone diet lost more weight and body fat compared to the low-fat group. They also reported a 44% decrease in fatigue, on average (24).
In a different study, 33 individuals followed among four distinct diets. The Zone diet has been shown to help participants lose the most fat, also to boost the proportion of anti inflammatory omega-3 fatty acids into omega-6 fatty acids.
You can find out more about the Zone diet by studying this article.
SUMMARY:The Zone diet specifies a diet consisting of 30% lean protein, 30% healthy fat and 40% high fat carbohydrates. Research indicates it might help you lose weight and decrease inflammation.
7. The Dukan Diet
Looking at the beginning phases of this Dukan Diet, it’s easy to see why it’s often categorized as a fad dietplan. Developed by French physician Pierre Dukan from the 1970s, the Dukan Diet includes four phases. It begins with the Attack Phase, which includes almost entirely of unlimited lean-protein foods.
The reason for this very large protein intake is it is going to result in rapid weight loss as a consequence of boosting metabolism and significantly decreasing appetite.
Other foods are added with each stage until the Stabilization Phase, where no foods are rigorously off-limits, but high-protein vegetables and foods are encouraged. The final phase also demands you to eat just Attack Phase foods once weekly.
As intense as this diet seems, it will appear to create weight loss.
Polish researchers assessed the diets of 51 women who followed the Dukan Diet for 8–10 weeks. The women lost an average of 33 pounds (15 kg) while consuming about 1,000 calories and 100 grams of protein per day.
Really, a systematic evaluation of 13 controlled studies discovered that low-fat, low-carb diets are more powerful than low carb diets for producing weight loss and reducing the risk factors for heart disease.
If you’re interested in learning more about the Dukan Diet, read this article.
SUMMARY:The Dukan Diet starts with a nearly all-protein diet plan and allows other foods in its later phases. As with other high-protein, low-carb diets, it can promote rapid weight loss while controlling appetite.
8. The 5:2 Diet
The 5:2 diet, also called the quick diet, is a type of intermittent fasting known as alternate-day fasting.
On this diet, you eat normally for 5 days a week and limit your calorie intake to 500–600 calories for two days each week, resulting in an overall calorie deficit that contributes to weight reduction.
The 5:2 diet is thought to be a form of altered alternate-day fasting. By contrast, some types of alternate-day fasting demand going without food for a full 24 hours.
The exceptionally low calorie allotment on both”fast” times has led some to classify the 5:2 diet as a fad dietplan.
On the other hand, the evidence supporting the health benefits of alternate-day fasting is growing, and it looks like a valid solution for weight loss (31).
Research suggests that alternate-day fasting does not cause excessive calorie intake on eating times. This could possibly be due to the release of peptide YY (PYY), a hormone that causes you to feel complete and helps you eat less.
Significantly, alternate-day fasting has not been demonstrated to cause greater weight loss than standard diets containing the exact same number of calories.
However, several studies have found that both approaches can be effective for losing weight and belly fat.
What is more, although it isn’t feasible to completely stop loss of muscle while losing weight, alternate-day fasting appears to be superior for maintaining muscle mass when compared to traditional forms of calorie restriction.
You can learn more about this 5:2 diet by studying this article.
SUMMARY:The 5:2 diet plan is a kind of alternate-day fasting that entails eating 500–600 calories two days every week, and eating normally differently. It’s been found effective for losing fat and fat whilst protecting against muscle loss.
The Bottom Line
Fad diets will always be popular, and new plans will last to be made to tackle people’s desire to shed weight quickly.
Though a lot of so-called fad diets are unbalanced and don’t fulfill their promises, there are several that actually do.
But simply because a diet is successful for weight loss does not mean it is sustainable long-term.
To achieve and maintain your weight loss goal, it is important to find a healthy way of eating which you like and can follow for life.