Exposing The Dangers Of Fad Dieting: Aster Dietetics Specialist Perspective On Effects And Risks

Fad diets have become increasingly popular, offering quick weight loss results without substantial scientific backing. These diets often involve restrictive eating plans, limiting food variety or promoting unusual food combinations. They may require consuming specific foods at set times and frequently include costly supplements or unnecessary ingredients. While initial weight loss is common with fad, it usually involves losing lean muscle and fluid rather than body fat. Adherence to these diets is typically short-lived and the lack of long-term sustainability often leads to abandoning the diet, making it ineffective in the long run.

Janani Satchithanantham, Specialist Dietetics at Aster Hospital, Al Qusais, highlights the dangers of fad dieting. She says that while fad diets like Keto, Detox diets, Alkaline diet, and Vegan may offer short-term weight loss or other benefits to some individuals, they can be harmful if followed inappropriately or for extended periods without proper guidance. She highlights that it is crucial to approach any diet or eating pattern with caution, consider individual health needs and preferences, and consult with a healthcare professional or registered dietitian before making significant dietary changes. Balancing a variety of whole foods in a sustainable manner is key to promoting long-term health and well-being.

She notes that fad diets often appeal to individuals because they promise quick results with minimal effort. Many people are drawn to these diets because they offer the allure of rapid weight loss or health improvements. However, some fad diets advocate for the exclusion of entire food groups or macro nutrients, such as carbohydrates or fats. "It's essential to approach any diet or eating pattern with caution, consider individual health needs and preferences, and consult with a healthcare professional or registered dietitian before making significant dietary changes. Additionally, focusing on balanced, sustainable dietary patterns that include a variety of whole foods is key to promoting long-term health and well-being," she reiterates.

Fad diets can be tempting but dieting without proper guidance can have significant risks to both physical and mental health, the dietetics adds. "Fad diets that restrict certain food groups or macro nutrients may lead to inadequate intake of essential nutrients. Some diets promote rapid weight loss through severe calorie restriction or excessive exercise without adequate protein intake, which can result in muscle loss. Extreme calorie restriction or drastic changes in dietary patterns can also alter metabolic processes and cause weight to be regained. Most fad diets are not sustainable in the long term due to their restrictive nature or lack of scientific evidence supporting their effectiveness."

But what leads to the popularity of fad dieting? Janani blames it on body shaming. "Unfortunately, body shaming still exists in various forms and can have profound psychological effects on individuals. Constant exposure to body shaming can erode self-esteem and self-worth, contributing to negative body image. It can also lead to the development of eating disorders such as anorexia nervosa, bulimia nervosa, or binge eating disorder. Individuals may fear judgment or ridicule from others, leading to isolation and loneliness."

Every year on May 6 International No Diet Day is observed and is multifaceted, Janani states. "It should promote body positivity and encourage individuals to embrace their bodies as they are, regardless of size, shape, or weight. This day challenges societal beauty standards that perpetuate unrealistic ideals and emphasizes that all bodies are worthy of respect and appreciation. It also aims to create awareness and empower individuals to reject fad dieting in favor of holistic approaches to health and well-being with professional help."

A well-balanced diet can go a long way in promoting a healthier self. Janani suggests that a well-balanced diet is essential for maintaining optimal health and preventing chronic diseases. "It provides the body with essential nutrients, vitamins, minerals, and energy to support bodily functions, promote growth and repair, and sustain overall well-being. A well-balanced diet should be adequate in nutrition, provide the right amount of calories to fuel daily activities, help in disease prevention, and promote good gut health and overall well-being."

The Aster Specialist recommends this sample well-balanced diet for a day.

BREAKFAST

- Overnight Oats & chia seeds with nuts
- Moong Chilla with chutney

SNACK

- Sliced apple & unsweetened peanut butter
- Boiled eggs
- Homemade trail mix (unsalted)

LUNCH

- Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, bell peppers, and balsamic vinaigrette.
- Brown rice, dal, grilled fish, and vegetable subji or salad

EVENING SNACK

- Green Tea - 1 cup
- Hummus, carrot & cucumber sticks

DINNER

- Grilled salmon with lemon and herbs with steamed vegetables & whole grain dinner roll
- Roti, Chicken curry, and vegetable subji or salad