EFFICACY/SAFETY OF FAD DIETS

What makes a diet a “fad” diet?

If it claims to enhance results faster, including weight loss, but lacks scientific proof of its working.

What are the pros/cons of the following diets: Paleo, Keto, Atkins, South Beach, Intermittent Fasting, Whole30?

Paleo

Pros

Plant-based foods have several anti-inflammatory effects.
More proteins and fats increase satiety.

Cons

Some people find it expensive, thus unsustainable.

It eliminates some healthy food options, such as, legumes and dairy.

South beach

Pros

It is versatile.
Can reduce food craving.
It is convenient.

Cons

Can cause disordered feeding.
Expensive.
Restrictive.

Keto

Pros

Reduced carbs help lose weight faster because of less water retention.
Its food alternatives are easily accessible.

Cons

No differentiation between healthy and unhealthy options.
Limited carbs in the body may deny enough energy or cause brain fog.

Whole 30

Pros

Whole foods are unprocessed and natural, thus healthier eating.

Helps confirm food labels, which raises choices for healthy food picks.

Cons

Atkins

Pros

Proteins and fats take longer to digest, thus feeling fuller for longer.

Simple carbs can help manage blood sugar levels

Cons

Reduces fiber intake, and other important nutrients.

Including processed meats can increase the risk of cardiovascular disease.
Low carb diets can cause kidney issues, constipation, and low blood sugar.

Intermittent fasting

Pros

Flexible fasting makes it easier to incorporate in the program.

Cons

Diabetic patients need more insights about ow to maneuver the diet.
Can cause overeating since there is no restriction on food.

What should someone consider before starting one of the diets listed above?

I recommend considerations, including;

Be realistic with your goal.
Get an appropriate exercise program.
Do not avoid taking your current medicines as prescribed.
Know how to determine a healthy goal weight and how long it can take.

What is the long term outlook of most of these diets?

To help people keep a healthy weight and reduce risk of lifestyle illnesses.

As an expert in this field, do you recommend someone do these diets long term? (why or why not?)

Well, I generally do not recommend these diets most of them are not healthy since they lack supply of some important nutrients. Again, almost all are unsustainable.

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Elena Ognivtseva

Nutritionist at shopgiejo.com

Nutritionist, Cornell University, MS

I believe that nutrition science is a wonderful helper both for the preventive improvement of health and adjunctive therapy in treatment. My goal is to help people improve their health and well-being without torturing themselves with unnecessary dietary restrictions. I am a supporter of a healthy lifestyle – I play sports, cycle, and swim in the lake all year round. With my work, I have been featured in Vice, Country Living, Harrods magazine, Daily Telegraph, Grazia, Women's Health, and other media outlets.

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