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Being healthy isn’t about the weight you lose, it’s about the life you gain. https://bit.ly/3xQiYxY

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Fad Diets Fad diets work but can be an unhealthy and dangerous way to lose weight quickly. Here I explored five diets that some of my friends and co-workers have done. I briefly described the main points of the diet, then go on to explain why the diet works. The Sugarbusters! Diet • Cut out all refined sugar from your diet • Cut out potatoes, corn, white rice..., bread from refined flour, beets, carrots, and, of course, refined sugar, corn syrup, molasses, honey, sugared colas, and beer • Claims that counting calories or measuring food is not part of this diet • Eat high-fiber vegetables, stone-ground whole grains, lean and trimmed meats, fish, and fruits. If you choose alcohol, you should drink red wine. Bake, broil or grill meat, and cook with an oil that is high in mono- and polyunsaturated fats and low in saturated fats, such as canola. • Eat three meals a day of moderate portions, and you can have snacks such as fruit and nuts, although fruit should be eaten by itself. Fruit is preferred over fruit juice, and best eaten a half hour before the meal. What’s really going on? o Anytime you cut calories form a diet such as cutting all sugar (snack foods loaded with sugar especially) you will lose weight o Although there is no measuring, “moderate portions” is really a way of measuring. Again cutting calories by cutting portion sizes down will allow you to lose weight o Eating high fiber vegetables and lean trimmed meats that is baked broiled or grilled are healthy alternatives that lead to weight loss. (WebMD, 2013) Negative Calorie Diet -Premise that eating certain foods create negative calorie effects Example: Eating a stick of celery (5 calories) will burn up 95 calories. Other foods on the list: Asparagus, Watermelon, Pineapple, Grape Fruit, Papaya, etc. • Promotes consumption of foods rich in vitamins and minerals • Little effort involved, increases metabolism What’s really going on? o There is really no such thing as a negative calorie food o The foods on the selection list are very low in calories o Making better food choices that are low calorie such as vegetables and fruits rather than chips and candies will cause you to lose weight o No one knows exactly how many calories it takes to digest measured amounts of specific foods. (Healthy Weight Forum, 2007) Beyoncé’s Lemon Detox Diet • 14 day break from solid food • Consume a mixture of fresh water, pure lemon juice, cayenne pepper, and natural maple syrup • Acid in the lemons assists the cleansing process, and the cayenne pepper helps speed up your metabolism promoting circulation and a greater release of toxins from our bodies • Beyoncé claims to have lost 20 pounds and detoxed her body from this diet What’s really going on? o Lemon is bad on the teeth (acid), and others complain of constipation o Most of the weight lost is water weight o Anytime you cut out solid food (calories) you will lose weight o After several days of no solid food, your body will kick into starvation mode and cling to any consumed calories to store as fat (Amalyn, 2007) Mayo Clinic Grapefruit Diet • Been around since the 1930’s • Promises quick weight loss of 10 pounds in 12 days (Zelman, 2013) • Follow a set menu that always includes ½ of a grapefruit or 8 ounces of grape fruit juice • Approved foods can be prepared in any way you like, fried, boiled, etc. (TruthOrFiction.com, 2013) What’s really going on? o Not associated with the Mayo Clinic at all o Most of the weight lost is water weight and you are likely to gain it back once regular eating resumes (TruthOrFiction.com, 2013) o The calorie content of each menu adds up to roughly 800-1000 calories, so you WILL lose weight; but once regular caloric intake is resumed you will GAIN it back. o Grapefruit has no proven enzyme to speed up or induce weight loss. (Zelman, 2013) The Paleo Diet Consume foods that were along the lines of our Paleolithic ancestors (hunter gatherers) • emphasizes fish, meats, seasonal vegetables, seasonal fruits, and nuts • It does not include dairy, sugar, refined carbs, and processed foods • People who eat Paleo tend to lose weight rapidly • Earn carbohydrates to eat through working out What’s really going on? o When you lower your refined-carb intake, it changes how your body metabolizes fat o emphasis on fruits and vegetables, gets you more phytonutrients, vitamins, and minerals, than you would eating a typical American diet o could feel restrictive if you were used to enjoying bread and ice cream regularly (Lee, 2012) Conclusions In order for a person to lose weight, fewer calories must be consumed than the body needs. All five fad diets described here work because they all have one thing in common: They cut calories and create a deficit. With the exception of the Lemon Detox Diet, all five also encourage healthier food choices, which also can lead to weight loss. These diets encourage replacing refined sugars with choices of fruits and vegetables that are low calorie, and include some sort of portion control. Some fad diets cut out major portions of macro-nutrients and micro-nutrients. The most dangerous of the five is the Lemon Detox diet which encourages you to fast for 14 days subsisting on only lemon, honey, maple syrup, and cayenne pepper. You are not getting any type of quality protein, carbohydrates, or fats with this diet, - and very little micro-nutrients (if any at all). The Mayo Clinic Grapefruit Diet provides for somewhat balanced meals of macro and micro nutrients. However, each person is different, and caloric needs for each person are different. This diet was created without taking into account those specific needs. You may or may not be getting enough macro and micro nutrients in the 800-1000 calorie meals (based on your specific needs). Those who are diabetic should be cautious of the sugar content of grapefruit and grapefruit juice, as well as the effects of grapefruit with medications. The Negative Calorie diet offers a variety of foods to eat from, which you may or may not meet your specific caloric needs. The foods on this list were chosen because they are believed to be low calorie, and high digestion calorie burners. No such foods exist, nor does anyone really know how many calories it takes to burn specific foods. Overall, the foods on this diet are healthy and can provide you with needed macro and micro nutrients. The Sugarbusters! and the Paleo Diets are two healthier options. With Sugarbusters! you are not cutting out any major macro or micro nutrients, but actually increasing your intake of them instead, by replacing refined sugars with fruits and vegetables. The same with the Paleo diet- you are not really cutting out any macro or micro nutrients. The only small danger with these two diets is cutting out carbohydrates. If you choose wisely, many healthy vegetable options are good sources of carbohydrates such as sweet potato. Carbohydrates provide the body with glucose which it uses for energy. This can also be derived from fruits and vegetables. These two are lifestyle changes rather than “fad diets”. In general, fad diets only work in the short term. They provide quick weight loss mostly of water weight, and work because they create calorie deficits. Much of the weight lost will be gained back when you return to normal eating patterns. Lifestyle changes such as cutting out refined sugars or eating unprocessed foods such as found in Sugarbusters! and the Paleo are more likely to lead to success. But these lifestyle changes are only effective IF you make healthy choices and are aware of meeting the needs of your body. Amalyn. (2007). The Lemon Detox Diet- Used by Beyoncé and other Hollywood Stars.Retrieved from http://voices.yahoo.com/the-lemon-detox-diet-used-beyonce-other-hollywood-307842.html?cat=51 Healthy Weight Forum. (2007). Negative Calorie Diet: Diet Review. RetrievedFrom http://www.healthyweightforum.org/eng/diets/negative-calorie-diet/ Lee, J. (2012). 9 Fad Diets: Should you Try Them? Retrieved from http://www.foxnews.com/health/2012/11/28/have-tried-these-fad-diets/ Stansfield, P. & Hui, Y.H. (2010), Nutrition and Diet Therapy Self Instructional Approach, 5th Edition. Sudbury, MA: Jones and Bartlett Publishers. TruthorFiction.com. (2013). The Mayo Clinic Diet. Retrieved from http://www.truthorfiction.com/rumors/m/mayoclinicdiet.htm WebMD. (2013). The Sugarbusters! Diet. Retrieved from http://www.webmd.com/diet/sugar-busters-what-it-is Zelman, K. (2001). The Grapefruit Diet. Retrieved from http://www.webmd.com/diet/features/the-grapefruit-diet