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Home » Lose Weight Quickly » Hoping to get in shape this summer? Ditch the fads – Sydney Morning Herald

Losing weight shouldnt be a short-term solution

Extra body fat is a risk factor for developing chronic diseases including type 2 diabetes and heart disease. With two in three Australians carrying too much body fat, many of us may be well-intentioned, but not making the best choices when it comes to what we eat.

Weight loss is largely a balance of choosing the right foods and being physically active in order to tip our internal energy balance scales in the right direction.

For the most part, quick-fix diets are based on calorie restriction as a means of weight loss. They focus on different strategies to get you to eat fewer calories without having to actively think about it.

Fad diets tend to share similar characteristics, such as eating fewer varieties of foods, fasting, and replacing meals.

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But weight loss isnt just about swapping one or two foods for a month or two; its about establishing patterns to teach our bodies new habits that can be maintained into the future.

Fad diets and quick-fix options can be limited in several respects. For example, they can be difficult to stick to, or people on them can regain weight quickly after stopping the diet. In some cases, there is insufficient research around their health effects in the longer term.

Lets take a look at the way some of these characteristics feature in three popular diets.

Juicing or detoxification diets usually last two to 21 days and require a person to attempt a juice-focused form of fasting, often in combination with vitamin or mineral supplements in place of all meals.

People on this diet lose weight rapidly because of the extremely low calorie intake. But this is a severely restricted type of diet and particularly difficult to follow long-term without a risk of nutrient deficiency.

Also, while it might hold appeal as a marketing buzzword, detoxification is not a process the body needs to go though. Our livers are efficient at detoxifying with very little help.

An intermittent fasting diet involves a combination of fasting days and usual eating days. The fasting strategies include complete fasting (no food or drinks are consumed on fasting days) and modified fasting (20-25% of calories is consumed on fasting days).

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This diet leads to weight loss due to an overall decrease in calorie intake. But its hard to stick with the fasting pattern as it results in intense hunger. Similarly, this diet can lead to binge eating on usual eating days.

But even though people are allowed to eat what they want on non-fasting days, research shows most do not over-eat.

Overall, for people who are able to stick with intermittent fasting, we dont have enough evidence on the benefits and harms of the diet over time.

Long-term energy restriction without fasting may result in the same weight outcomes and may be a better approach to continued weight management.

The palaeolithic (paleo) diet was designed to reflect the foods consumed by our Stone Age ancestors before the agricultural revolution.

The paleo diet excludes processed foods and sugars. This recommendation lines up with the current evidence-based dietary recommendations. However, the paleo diet also excludes two major food groups grain and dairy foods.

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While short-term weight loss might be achieved, theres no conclusive proof of benefit for weight loss and nutritional balance in the long term. People who follow the paleo diet might be at risk of nutritional deficiencies if theyre not getting any grains or dairy.

So its worth taking cues from the paleo diet in terms of limiting processed foods and sugars. But if youre thinking of adopting the diet in its entirety, it would be important to seek support from a health professional to ensure youre not missing out on essential nutrients.

Things to look out for

So how can you tell if a diet is likely to lead to long-term weight loss success? Here are some questions to ask:

If the answer to these three questions is yes, youre likely on to a good one. But if youre getting at least one no, you might want to think carefully about whether the diet is the right choice for sustained weight loss.

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Hoping to get in shape this summer? Ditch the fads - Sydney Morning Herald

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Home » Lose Weight Quickly » Hoping to get in shape this summer? Ditch the fads – Sydney Morning Herald