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December 15, 2023

Fad Diets: Uncovering the Truth Behind Trendy Eating Plans

Dive into the world of fad diets to discover their health impacts, benefits, and myths. A comprehensive guide to understanding trendy diets.

Xam Richie

Fad diets often spotlighted for their promise of rapid weight loss and health transformation, have become a cornerstone of contemporary dietary trends.

This article delves into the multifaceted world of fad diets, exploring various aspects from weight loss effectiveness and dietary plans to nutrition myths and balanced eating.

It aims to demystify the health benefits and potential risks associated with these lifestyle diets, offering sound dietary advice.

By examining both the allure and the pitfalls of these dietary fads, readers are guided toward a more informed and healthy approach to eating.

Main Findings

Diverse Diet Reviews: Analysis of various popular diets, including Atkins, Ketogenic, and Mediterranean.
Effectiveness and Risks: Evaluation of each diet’s health benefits and potential dangers.
Weight Management Insights: Insights into how these diets impact weight loss and management.
Nutritional Balances: Discussion on the nutritional adequacy and deficiencies in these diets.
Sustainability and Practicality: Examination of the long-term sustainability of these diets.
Myth Debunking: Addressing common misconceptions about these diets.

Introduction

Navigating Fad Diets: Balancing Health Trends and Risks

Obesity has become a global epidemic, affecting people of all backgrounds and ages.

The prevalence of obesity has tripled worldwide since 1975, with childhood obesity also on the rise .

Contributing factors include excessive consumption of fats and sugars, large portions, frequent junk food intake, and sedentary lifestyles .

Obesity significantly increases the risk of cardiovascular diseases, hypertension, diabetes, reproductive issues, and various other health problems .

Despite the growing obesity crisis, many individuals are turning to fad diets in search of quick fixes.

Internet searches related to weight loss have surged from 2004 to 2018 .

Fad diets, while not a scientific term, are trendy dietary patterns promising rapid weight loss.

They typically lack guidelines for physical activity, focus on short-term changes rather than sustainable goals, eliminate entire food groups, and often lack nutritional adequacy .

These diets rarely provide health warnings for those with chronic diseases and often lack scientific evidence to support their claims .

Exploring Popular Diets

Various types of FDs have been suggested so far, including low-carb diets, low-fat diets, high-fat diets, high-protein diets, detoxifying diets, and diets based on the Mediterranean or Paleolithic lifestyles.

People often follow these diets without considering individual differences, which can lead to negative health effects.

This review will examine the existing evidence regarding the health effects of several popular diets, such as the Atkins diet, ketogenic diet, Paleolithic diet, Mediterranean diet, vegetarian diet, intermittent fasting, and detox diet.

Atkins Diet (AD)

In the 1970s, Dr. Robert Atkins introduced the low-carbohydrate, high-protein (LCHP) Atkins Diet, emphasizing lifelong dietary changes .

Atkins believed that carbs were the main cause of obesity and promoted a high-energy diet, with less than 5% of calories from carbs, free protein and fat intake, fluids, vitamins, minerals, and exercise .

The Atkins Diet has four phases: induction, ongoing weight loss, pre-maintenance, and lifetime maintenance, with a modified version allowing some flexibility .

Research suggests that it leads to more weight loss compared to conventional diets.

In one study, LCHP dieters lost 8.5 kg in six months versus 4.2 kg for low-fat dieters .

Similarly, another trial found LCHP individuals lost 3.8 kg more than low-fat dieters over six months .

Meta-analyses confirm that low-carb diets yield greater weight loss and improved cardiovascular risk factors .

However, studies report no significant long-term differences in cardiovascular or diabetes risk factors between low-carb and balanced diets .

Very low carbohydrate diets (<50 g/day) show better results in improving lipid profiles and blood pressure .

While effective for weight loss, concerns exist, especially for those with comorbidities.

LCHP diets may increase the risk of urinary stone formation and chronic kidney disease .

Metabolic acidosis, a common complication, can lead to ketoacidosis, especially in pregnant and lactating women .

Ketogenic Diet (KD)

In 1923, Dr. Russell Wilder introduced the classic Ketogenic Diet (KD) as a treatment for epilepsy.

This diet, which remains popular today, emphasizes a strict regimen with a 4:1 ratio of fats to a combination of carbohydrates and proteins .

The KD has evolved, with five types in medical literature: classic keto, modified keto, medium-chain triglycerides oil, low glycemic index treatment, and modified Atkins diet.

These diets differ in their macronutrient ratios, but the common thread is very low carbohydrate intake (5-10% of calories), moderate protein (20-25%), and high fat (65-80%) .

The KD triggers metabolic changes in the body.

By depriving the body of carbohydrates, it shifts toward gluconeogenesis and ketogenesis.

In gluconeogenesis, the body produces glucose from sources like glycerol and amino acids, while ketone bodies serve as an alternative energy source .

This metabolic state remains until carbohydrate needs are met.

Research consistently shows that KD is effective in improving the quality of life, seizure severity, and frequency in epileptic patients .

It also exhibits neuroprotective effects in conditions such as Alzheimer's disease, Parkinson's disease, and traumatic brain injury .

In recent times, it has gained recognition as a weight loss intervention, with studies reporting mixed findings.

One study comparing a low-carb ketogenic diet (LCKD) to a medium-carb non-ketogenic diet (MCNKD) found greater weight loss and reduced hunger in the LCKD group after four weeks .

A meta-analysis concluded that KD contributes to greater long-term weight loss compared to low-fat diets .

Another study comparing KD to a hypocaloric diet (HCD) showed significant differences in weight loss, fat mass, waist circumference, fasting insulin, and high molecular weight adiponectin favoring the KD group .

The exact mechanism behind KD's weight loss effects is debated but may involve appetite regulation, protein satiety, or ketone body suppression of appetite .

KD has also shown promise in managing type 2 diabetes mellitus, leading to weight loss and improved metabolic markers .

However, it can have mixed effects on lipid profiles.

Some studies have reported an increase in LDL cholesterol and total cholesterol, while others have noted improvements in HDL cholesterol .

Additionally, KD may lead to negative changes in lipoprotein sub-fractions, increasing the atherogenic risk .

Despite its potential benefits, KD is not without risks.

Short-term side effects include vomiting, nausea, gastrointestinal discomfort, fatigue, dizziness, and changes in heart rate .

Hypoglycemia and lethargy are common during KD initiation .

Caution is advised when combining KD with other treatments, as it can lead to complications.

One case reported hepatic dysfunction in a patient using Valproate alongside KD .

A significant concern is hyperlipidemia, where KD can lead to a rapid increase in LDL cholesterol and total cholesterol levels .

One case reported severe hyperlipidemia in an individual following KD, which improved upon increasing carbohydrate intake .

Moreover, KD has been associated with low bone mineral density, kidney stones, fractures, and hypercalcemia in some cases .

Paleolithic Diet (PD)

Introduced in 1985 by Eaton and Konner and later published by Dr. Loren Cordain in 2010 , the Paleolithic Diet (PD) has gained attention for its claims of improving health and combating modern diseases like obesity, cardiovascular disease, diabetes, and cancer.

Proponents argue that the modern diet, characterized by processed foods, dairy, grains, and legumes, is responsible for these ailments, and that our genetic makeup is better suited to a Paleolithic diet .

Cordain's PD is defined by a set of rules, allowing unrestricted consumption of lean meats, fruits, and non-starchy vegetables while strictly avoiding dairy products, legumes, cereals, and processed foods .It places little emphasis on portion control and calorie counting.

The PD offers three adherence levels: entry-level, maintenance, and maximal weight loss, allowing individuals to choose based on their goals .

Research on the PD has primarily focused on metabolic syndrome and insulin resistance.

It has shown benefits for specific groups, such as people with digestive disorders who benefit from eliminating dairy products.

Liberal consumption of fruits and vegetables may prevent inflammatory bowel diseases, but the diet's high meat content can increase the risk of such diseases .

In the short term, the Paleolithic Diet can lead to significant weight loss, primarily due to the initial loss of water weight as it is low in carbohydrates.

Previous studies have reported a 4–6% reduction in total body weight within 10–12 weeks .

However, most studies are based on short-term interventions, with only one lasting over 2 years.

In this study, post-menopausal obese women following the PD or Nordic Nutrition Recommendations (NNR) diet experienced reductions in waist circumference, fat mass, and weight after 24 months, regardless of the diet followed .

The PD has shown promise in reducing total cholesterol (TC) levels in many studies, but results for high-density lipoprotein cholesterol (HDL-c) have been mixed .

A study of healthy adults showed TC, LDL-c, triglycerides, and mean arterial pressure reduction after 10 days on the PD .

Another trial found greater reductions in TC, triglycerides, and diastolic blood pressure after 2 weeks .

However, some studies reported increased LDL-c, TC, TC:HDL-c, and decreased HDL-c values after following the PD for 10 weeks .

In most studies, fasting blood glucose remained unchanged .

While some short-term studies did not measure HbA1c , a modest reduction in blood pressure (3–4 mmHg) was observed in most studies .

No significant change in inflammatory markers like CRP was reported .

Despite its potential benefits, the Paleolithic Diet presents challenges.

It is expensive and demanding to follow compared to other diets .

Beyond weight reduction and favorable effects on cardiometabolic profiles, the PD may have long-term consequences.

It is not nutritionally balanced as it excludes food groups like whole grains, legumes, and dairy products, potentially leading to micronutrient deficiencies.

Inadequate calcium intake is a concern, with PD providing about 50% less calcium than the daily requirement .

Decreased HDL-c has been observed in healthy adults and those with comorbidities following the PD.

In one study, type 2 diabetic patients following the PD experienced a significant reduction in HDL-c .

In another study, healthy subjects on the PD for 10 weeks showed increased LDL-c, TC, TC:HDL-c ratios, and decreased HDL-c levels .

Mediterranean Diet (MD)

The concept of the Mediterranean Diet (MD) originated in the 1950s through the work of Dr. Ancel Keys, who explored the link between diet and heart health.

He discovered variations in cardiovascular disease (CVD) mortality rates between Westerners and Europeans.

Interestingly, despite Europeans consuming a moderately high-fat diet, they had lower mortality and CVD incidence rates .

Ancel Keys described the MD as a dietary pattern followed by people in Mediterranean regions.

It includes whole grains, legumes, fruits, vegetables, olive oil, fish, nuts, and allows moderate alcohol, dairy, and meat consumption (Keys, 1975) .

The MD primarily relies on fish and plant-based foods for calories, with fats accounting for 30% of calories, mainly from polyunsaturated and monounsaturated fatty acids.

Carbohydrates provide 50–55% of calories from low glycemic index sources, while proteins contribute 15–20% of calories .

Extensively studied, the MD has proven to be nutritionally adequate for the general population and may prevent micronutrient deficiencies .

Research suggests its potential in preventing and treating various chronic diseases, including non-alcoholic fatty liver disease (NAFLD), CVDs, metabolic syndrome, and certain cancers such as colorectal and breast cancer .

Comparing weight loss effects, a 2-year trial found that the MD group had a mean weight loss of -4.4 ± 6 kg, second only to the Atkins Diet (AD) group with -4.7 ± 6.5 kg, while the low-fat diet (LFD) group had -2.9 ± 4.2 kg .

In another trial, the low carbohydrate Mediterranean diet (LCM) group had the highest weight reduction, increased high-density lipoprotein cholesterol (HDL-c), improved low-density lipoprotein cholesterol (LDL-c), triglycerides (TG), and HbA1c after 12 months .

MD also shows promise in preventing cardiovascular events and reducing the risk of non-tobacco-related cancers .

While most MD studies are short-term, a study involving non-diabetic elderly individuals at higher risk of CVD found that MD with extra virgin olive oil reduced the risk of diabetes after 4.1 years .

Another 5-year clinical trial with type 2 diabetics or individuals at risk of CVD showed MD's significant reduction in central obesity .

Vegetarian Diet (VD)

Vegetarian diets (VD) are characterized by the exclusion of meat, seafood, poultry, and sometimes other animal products like eggs, dairy, and honey.

There are four main types of VD: lacto-ovo-vegetarian, lactovegetarian, ovo-vegetarian, and vegan.

Each type has its own specific restrictions and allowances, but they all share the common trait of avoiding meat products .

These dietary patterns have been gaining popularity, particularly in the Western world, for various reasons such as religious beliefs, ethical considerations, cultural factors, and health motivations .

Numerous epidemiological studies have reported lower cardiometabolic risks in vegetarian populations.

For example, non-vegetarians have a higher prevalence of type 2 diabetes compared to vegetarians, with rates varying among different types of VD.

This lower risk is attributed to the low-glycemic-response nature of vegetarian diets, which include foods like beans, legumes, nuts, fruits, and vegetables .

Vegetarians, in general, tend to be more health-conscious and have a lower body mass index (BMI) compared to the general population.

The Seventh Day Adventist study revealed a lower mean BMI among vegans .

Long-term studies have shown that vegans experience less weight gain than meat-eaters and fish eaters .

Furthermore, vegetarian diets have been linked to a reduced risk of heart diseases and certain cancers, such as esophageal adenocarcinoma and gastric cardia or non-cardia adenocarcinoma, while also presenting better cardiometabolic profiles with lower BMI, total cholesterol (TC), and low-density lipoprotein cholesterol (LDL-c) .

In terms of cancer prevention, a study suggested a protective effect of vegan diets against prostate cancer in the white population .

High fiber intake in vegan diets may contribute to this protective effect.

However, findings regarding colorectal and breast cancer have been mixed, with some studies showing potential benefits .

The benefits of VD may stem from the elimination of potentially harmful dietary components like animal protein, saturated fats, and cholesterol, as well as the addition of beneficial dietary components rich in fiber, phytochemicals, and antioxidants found in whole grains, legumes, nuts, fruits, and vegetables .

However, vegetarian diets can lead to fluctuations in micronutrient intake due to daily menu variations.

Depending on the type of VD, vegetarians may be at risk of deficiencies in essential nutrients such as calcium, zinc, iron, vitamin E, vitamin B12, essential fatty acids, docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).

Some studies have reported that half of vegan participants were deficient in micronutrients compared to omnivores .

Vitamin B12 deficiency is common among vegetarians, particularly vegans, as plant sources lack this essential nutrient.

Vegetarians may also experience lower bone mineral density due to the suboptimal intake of calcium, making them more susceptible to bone fractures .

To mitigate these deficiencies, vegetarians often require vitamin B12 and vitamin D supplements, especially pregnant and lactating vegan mothers to prevent deficiencies in their babies .

While VD can be nutritionally adequate and beneficial for chronic disease prevention and treatment, individualized plans that fulfill micronutrient requirements should be developed with the guidance of healthcare professionals .

Intermittent Fasting (IF)

Intermittent Fasting (IF) is making waves as a popular and effective method for shedding pounds.

Unlike traditional weight loss programs that focus on calorie restriction, IF revolves around scheduled eating patterns.

Key features of IF include periods of fasting followed by regular eating, with various versions such as Alternate Day Fasting (ADF), the 5:2 diet, Periodic Fasting (PF), and Time-Restricted Feeding (TRF).

The frequency and duration of fasting cycles vary across these methods.

For instance, ADF involves 20-hour fasting periods alternating with normal eating over 15 days, resulting in increased glucose uptake and lipolysis in adipose tissues .

Similarly, a 22-day fasting regimen on alternate days led to a 4% reduction in initial fat mass and a 2.5% decrease in body weight among non-obese subjects .

Research into IF's impact on biomarkers revealed acute changes in response to fasting.

A randomized crossover trial found that fasting led to increased hemoglobin, hematocrit, red blood cell count, human growth hormone, and high-density lipoprotein cholesterol (HDL-c).

Simultaneously, there were decreases in body weight, bicarbonates, and triglycerides (TGs).

Cholesterol and human growth hormone returned to baseline after 48 hours .

Night-time fasting (NTF) has been linked to lower energy intake and weight loss.

In a study, healthy young men practiced 9-hour NTF for two weeks and consumed fewer calories during this phase compared to controlled conditions.

Significant differences in weight change were observed, with NTF resulting in a 0.4 kg weight loss compared to a 0.6 kg gain in the control group .

In a three-month randomized trial, young overweight premenopausal women were divided into two groups: fasting for two consecutive days a week or fasting every day.

Both approaches were effective for weight loss and showed improvements in cardiovascular disease, cancer, and diabetes risk markers, such as reduced leptin levels, lowered inflammatory markers, decreased fasting insulin, improved insulin resistance, better blood pressure, and favorable lipid profiles .

IF also affects appetite by influencing appetite-regulating hormones .

It has the potential to improve insulin resistance, leading to better glycemic control, decreased fasting glucose levels, reduced BMI, fat mass, and increased adiponectin .

However, IF may have potential drawbacks for normal-weight individuals.

Prolonged fasting, whether ADF or periodic fasting, can induce lipolysis and increase free fatty acids (FFA).

Such fluctuations, three times greater than those seen after overnight fasting, can reduce insulin sensitivity and glucose-simulated insulin response .

Detox Diets (DDs)

Detoxification diets, commonly known as detox diets or DDs, have a long history dating back to ancient cultures like the Greeks, Romans, Indians, and Native Americans.

These diets employ various methods to eliminate toxins from the body, including fasting, saunas, herbs, exercise, and more .

Modern detox diets are short-term interventions designed for toxin elimination, health enhancement, and weight management.

They typically involve approaches like calorie restriction, dietary modifications, juice fasting, and may include additional supplements, diuretics, or laxatives .

Despite their popularity, detox diets lack extensive scientific investigation.

Existing studies have limitations such as small sample sizes, self-reporting, and a lack of control groups.

Moreover, the precise mechanisms by which these diets eliminate toxins remain unclear.

This is a concern as the human body, through the liver and kidneys, efficiently removes both exogenous and endogenous toxins, with additional excretion occurring through sweat and sebum .

Currently, there is no clinical evidence to definitively support or refute the effectiveness of commercial detox diets for weight loss.

Dieting in general has a success rate of only 20%, partly due to the body's natural mechanisms to counteract weight loss, including metabolic rate reduction and increased appetite .

Stress-induced appetite stimulation, driven by elevated cortisol levels, can also lead to weight gain .

Many detox diets are liquid-based, low in calories, and lack essential nutrients.

Some provide as little as 19g of protein and 860 kcal/day, falling far below recommended dietary requirements .

This nutrient deficiency, coupled with potential stress induction and increased appetite, can make it challenging to lose weight on detox diets, potentially leading to binge eating and weight gain.

Moreover, detox products often lack regulation and quality control.

An alarming case in Spain involved a man who suffered from manganese intoxication after ingesting Epsom salt during a liver cleansing diet due to a labeling error .

Final Thoughts: Making Smart Diet Choices

Fad diets promise rapid weight loss and improved appearance, but they often lack long-term sustainability.

While they can have some health benefits, these diets typically involve unrealistic food combinations and may eliminate essential food groups.

For individuals with underlying health conditions, there can be risks associated with rapid weight loss.

Research on these diets is limited and often inconclusive, with high dropout rates.

To ensure public safety and inform individuals about potential long-term consequences, more randomized controlled trials of extended duration are needed.

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Fad Diets: Uncovering the Truth Behind Trendy Eating Plans

Main Findings

Introduction

Navigating Fad Diets: Balancing Health Trends and Risks