Popular fad diets

Some of today’s most popular fad diets recommend eating or avoiding certain foods, while others involve using dietary supplements. If you are thinking about using a dietary supplement, you should know that unlike prescription and over-the-counter drugs, dietary supplements can be sold without undergoing government approval or safety testing. Also keep in mind that just because a product claims to be “natural” doesn’t necessarily mean it is safe.

High-protein, low-carbohydrate diets – The Zone, South Beach, Dr. Atkins New Diet Revolution

High-protein, low-carbohydrate diets are based on the idea that carbohydrates are bad – that many people are allergic to them or are insulin-resistant, and therefore will gain weight when they eat them. The truth is, it’s not just carbohydrates that affect insulin – protein and fat do too. People don’t gain weight because they eat carbohydrates, they gain weight when they eat too many calories and don’t get enough physical activity.

Eating a lot of protein doesn’t build muscle, as some people think. Your body actually has a limit to how much protein it can process. Beyond this limit, any extra protein is converted to fat. And depriving yourself of a major source of nutrition (carbohydrates) is never a good idea. High-protein, low-carbohydrate diets are often low on important nutrients from fruits, vegetables and grain products – nutrients that are good for your health and may even prevent disease.

High-protein, low-carbohydrate diets encourage people to take advantage of ketosis to speed weight loss. Ketosis is an abnormal body process that occurs during starvation due to lack of carbohydrates. Ketosis can cause fatigue, constipation, nausea and vomiting. Potential long-term side effects of ketosis include heart disease, bone loss and kidney damage.

Subway® Diet

We’ve all seen the Subway commercials featuring Jared, who lost 235 pounds simply by eating Subway sandwiches. Now, the commercials show his numerous “followers” who have lost weight by doing the same thing.

Nutrition experts will tell you Jared’s weight loss had nothing to do with eating Subway sandwiches. Every day, Jared skipped breakfast. He ate a six-inch turkey sub and baked chips for lunch and a 12-inch veggie sub for dinner, with extra veggies and no cheese, oil or mayo. That’s only about 1,000 calories a day. Jared’s weight loss is a result of eating fewer calories, not a result of eating Subway sandwiches. (Jared also walked for exercise, which contributed to his weight loss.)

Subway’s own Web site features this disclaimer: “Individuals lost weight by exercising and eating a balanced, reduced-calorie diet that included Subway sandwiches with six grams of fat or less. Their results are not typical. Your loss, if any, will vary. Subway Restaurant does not endorse the diet Jared created and cautions anyone embarking on a weight-loss plan to consult their physician.”

Dietary supplements containing ephedra

Ephedra is one ingredient in dietary supplements that has been under debate. In a five-year period, the Food and Drug Administration (FDA) reported more than 800 medical and psychiatric complications associated with ephedra, including a number of deaths. Also known as ephedrine or ma huang, many dietary supplements combine the substance with caffeine, which can make it even more dangerous. Companies that market dietary supplements containing ephedra say they are safe as long as they’re taken in the recommended amounts. However, the quality and dosage of dietary supplements is not regulated as it is for drugs. In fact, a study done at the University of Arkansas tested 20 different supplements containing ephedra, and found that half contained very different doses than what was listed on the bottle – sometimes much more, sometimes much less.

If you are considering taking a dietary supplement containing ephedra, consult your doctor first – especially if you have any medical conditions, such as high blood pressure, heart disease or diabetes.

How to spot a fad diet

Most people don’t want to hear they have to change their eating habits and be more active to lose weight, and the people who promote fad diets know it. They make promises that sound so good, they convince even the most intelligent people. How do you know if it’s a “fad” diet? Look for these clues:

• the diet suggests that certain foods can change your body chemistry or blames weight problems on specific hormones
• it lists “good” and “bad” foods or food groups
• it promises “rapid” results –  more than one to two pounds of weight loss per week
• it involves a magical pill, bar, shake or food item
• it uses words like “fat burner” or “fat blocker”
• it promises you can lose weight without exercise

Remember this: If it sounds too good to be true, it probably is.