Fad diets are popular for losing weight. These fad diets are for rapid weight loss and other health benefits. What’s more, these diets can be healthy, well-balanced, and sustainable. Here are some “fad” diets that actually work.
South Beach Diet
Dr. Arthur Agatston was a cardiologist interested in helping his patients lose weight sustainably and without going hungry. In the mid-1990s he created a lower-carb, lower-fat, high-protein diet called the South Beach Diet, named for the area in South Florida where he practiced medicine.
Although Stage 1 of the diet is low in carbs and very low in fat, the diet becomes less restrictive in Phases 2 and 3, which allow limited quantities of all types of unprocessed foods while keeping protein intake high. The diet encourages a high intake of protein because protein has been shown to burn more calories during digestion than carbs or fat.
In addition, protein stimulates the release of hormones that suppress hunger and can help you feel full for hours. A large review of 24 studies found that high-protein, low-fat diets led to greater reductions in weight, fat, and triglycerides and better retention of muscle mass than low-fat, standard-protein diets.
The Atkins diet is the most famous low-carb weight loss diet in the world. Created by cardiologist Robert Atkins in the early 1970s, the Atkins diet claims to produce rapid weight loss without hunger.
It consists of four stages, including an initial two-week Induction Phase that restricts carbs to 20 grams per day, while allowing unlimited amounts of protein and fat. During this phase, your body begins converting fat into compounds called ketones and switches to use these as its main source of energy.
After this, the Atkins diet asks its followers to gradually add back their carbs in 5-gram increments in order to determine their “critical carbohydrate levels” for losing weight and maintaining the loss.
Vegan diets have become very popular among people looking to lose weight. They’ve been criticized for being unbalanced and extreme because they contain no animal products. On the other hand, they have also been praised for being an ethical, healthy way of eating.
Importantly, vegan diets can be healthy or unhealthy, depending on the types of foods they contain. It’s unlikely that you can lose weight while eating large amounts of processed foods and beverages. However, studies have shown that vegan diets based on whole foods can lead to weight loss and may reduce several risk factors for heart disease.
The Zone Diet
The Zone diet was created in the mid-1990s by Dr. Barry Sears, a US-based biochemist. It has been classified as a fad diet due to its premise that a strict ratio of protein, fat, and carbs is required for optimal weight loss and overall health. This eating plan specifies that your calorie intake should be made up of 30% lean protein, 30% healthy fat and 40% high-fiber carbs. In addition, these foods are to be consumed as a prescribed number of ‘blocks’ at meals and, snacks. One of the ways the Zone diet is proposed to work is by reducing inflammation, which allows you to lose weight more easily.
Studies to date suggest the Zone diet can be effective for losing weight and reducing blood sugar, insulin resistance, and inflammation
The 5:2 Diet
The 5:2 diet also called the fast diet, is a type of intermittent fasting known as alternate-day fasting. On this diet, you eat normally for five days a week and restrict your calorie intake to 500–600 calories for two days each week, resulting in an overall calorie deficit that leads to weight loss.
The 5:2 diet is considered a form of modified alternate-day fasting. By contrast, some types of alternate-day fasting involve going without food for a full 24 hours. The extremely low-calorie allotment on the two “fast” days has led some to classify the 5:2 diet as a fad diet.
Fad diets will always be popular, and new plans will continue to be created to address people’s desire to lose weight quickly. Although many so-called fad diets are unbalanced and don’t live up to their claims, there are several that actually do.
However, just because a diet is effective for weight loss doesn’t mean it is sustainable long-term. To achieve and maintain your weight loss goal, it’s important to find a healthy way of eating that you enjoy and can follow for life.