“Fad Diets” – trends that continue to flood popular news-feeds, magazines, books, cafes and restaurants, providing only short – term weight loss goals.
Why is faddism popular among many populations?
- Believed to achieve quick weight loss results
- Perceived as an “easier” option
- Popular demand, people follow trends – particularly with social media
- Perceived as a healthier alternative as they reduce or eliminate food groups that are viewed as “bad”
Some food fads & trends are known as; Paleolithic, Juice Cleanses, Optifast, Alkaline, I Quit Sugar, 5:2 Fasting, Grapefruit, Gluten Free, Raw Food.
Losing weight can be a big step and often people look for the “easy way out” or “quick fix”. However it is highly important to understand the detrimental side effects of taking these “easy” or “quick” diet options.
Why Food Faddism is not ideal, particularly when goals should be to achieve long – term sustainable effects.
- Achieves short – term goals only
- Not maintainable physically and financially
- Eliminates important food groups and essential nutrients
- Places pressure on the body due to sudden elimination of food groups
- Leads to unfavourable health effects and implications with day to day tasks
Post effects of Fad Diets include:
- Twice as much weight gain
- Can lead to increased fat percentage
- Some can prevent muscle gain
KEY MESSAGE – S-M-A-R-T
Outline Specific – Measurable – Accurate – Realistic – Timely goals.
Both short-term and long-term to further promote healthy weight loss and increase health benefits. Ensure a nutritious and wholesome “diet” is incorporated into your lifestyle and follow a few key points to visualise your eating habits improve + see yourself get into shape!
Adequacy – Ensure adequate energy from essential nutrients are included to promote a healthy and wholesome lifestyle.
Variation – select foods from each food group daily, varying choices within each food group. Creating a variety will promote improved nutrient adequacy. For example one fruit may offer more Vitamin C in comparison to another fruit that may offer more Vitamin A.
Moderation – choose foods offering only little essential nutrients on an occasional basis and opt for foods with beneficial nutrients, lower in saturated fats and sugars on a regular basis.
Balance – consuming enough, yet not too much of each food group.
Energy Control – balance the amount of energy being consumed with the amount of energy being expelled by the body to sustain metabolic and physiological functions. Lacking control of the balance of energy in and out of the body will result in adverse gains or losses of weight.
Nutrient Dense – calorie control is achieved through selection of foods providing the most nutrients for the least food energy.
Avoid foods sources that are low in nutrient density, these include potato chips, lollies and alcohol and are often referred to as “empty-calories” as they mostly contain energy from sugar, fat or both with little protein, vitamins or minerals.
For example when choosing fish and the choice is between 150g tuna steak and 6 fish sticks?
Both equal the same energy, however the tuna steak is more “nutrient dense” as it’s a great source of omega fats, protein, Vitamin A and B12 compared with the fish sticks that contain little protein or vitamins and are dense in saturated fat and sodium.
DON’T EAT LESS OR RESTRICT FOOD GROUPS.
SIMPLY EAT BETTER!