Fans for Fads: Are Fad Diets Helpful?

Dr. Kristopher R. Grimes, Associate Professor and State Extension Specialist for Nutrition and Nutrition Education

Over the past 30 years, there has been a steady increase in the percentage of people who are classified as either overweight or obese. According to the Center for Disease Control (CDC), the incidence in certain adult populations exceeds 70%. Research has shown that excessive fat is correlated with greater chances for heart disease, diabetes, stroke, cancer, depression, and many other comorbidities.

Encouragingly, many people have chosen to address this concern head on through exercise and dietary measures. Fitness programs such as CrossFit, Zumba, yoga, martial arts, and other programs have gained popularity as people have focused on their health. Likewise, as health-minded individuals change their eating habits, popular diets—or “fad diets”—have made their way into our homes. Some of these diets focus on calorie deficits, others focus on manipulation of metabolism. But, do these diets work and how healthy are they? Below are different categories of diets, their impact on weight, and possible health risks.

Low Carb Diets

Low carb diets starting gaining steam in the 1970’s to help improve weight loss. The goal behind these types of diets is to deplete the body of stored carbohydrates and prioritize fat for energy. Individuals respond differently to the diet, with some observing rapid weight loss at first followed by a plateau. Others see a slower response over time. Some of these diets include:

• Atkins Diet: Developed by Dr. Robert Atkins in the 1970's, this is still one of the most popular low carb diets. According to Atkins.com, participants generally limit their carbs to 20-100 net carbs per day depending upon their goals. This is a highly commercial diet, providing a diverse set of foods specifically aimed at Atkins participants.
• Keto Diet: Originally developed to help treat individuals with epilepsy, the keto diet is similar to the Atkins Diet because there is an extreme limit to the number of carbohydrates a person eats. However, participants are also encouraged to eat a limited amount of protein as well. The idea is to shift your energy production from carbs to fats through a process called ketosis. This is a popular diet with athletes and some who are trying to stave off diabetes and metabolic syndrome.
• South Beach Diet: This diet, originating in the South Beach area of Florida, begins as a low-carb diet initially, focusing on higher amounts of lean proteins and healthy fruits and vegetables. While the initial phases of the diet focus on lower net carbohydrates, as you progress, you are encouraged to add healthy carbs, in moderation, back into your diet.

amounts of lean proteins and healthy fruits and vegetables. While the initial phases of the diet focus on lower net carbohydrates, as you progress, you are encouraged to add healthy carbs, in moderation, back into your diet.

While it is certainly true that low carb diets can cause weight loss, there are also some drawbacks. First, such a specialized diet can be difficult to maintain for a long period of time, especially considering the carbohydrate-rich diets in the West. In addition, with the reduction of carbs, you are naturally going to increase your proportion of fat and protein which could affect triglyceride and cholesterol levels. Finally, low carb diets could place you at risk for a deficiency in certain minerals and vitamins, like Vitamin B.

High Protein Diets

High protein diets often get confused with low carbohydrate diets, but there are significant differences. First, diets emphasizing high protein do not necessarily emphasize low carbohydrates. In fact, depending on an individual's goals, a person may have higher than normal carbohydrate intake. Secondly, the amount of protein that individuals consume can be extreme in comparison to diets like the Atkins and Keto Diets.

High protein diets are very popular among athletes and fitness advocates. Generally higher protein diets focus on lean meats and plant-based proteins with low-fat content. In addition,