Obesity and Dangers of Fad Dieting

By Kat Fuschillo
Writer for FEP International

It seems that every week there's a new fad diet or celebrity dieting craze that sweeps the nation. If you're overweight or obese, using a fad diet could make losing weight even harder. Read on to find out more about the dangers of fad dieting, and how you could end up gaining more weight in the long run.

Fad diets aren't the answer if you're obese...

We've all heard of them... The Cabbage Soup, The Atkins and even the Maple Syrup Diet. But, can they really help you lose weight? If it sounds too good to be true... then it probably is. Fad diets promise pounds upon pounds of weight loss in just a few weeks, but do they really work? Yes and no. Most of these diets will work initially, but they're very restrictive and often require huge amounts of dedication to see any substantial loss. If you manage to stick to your fad diet for more than a day, then you can expect to see at least some weight loss, But, as soon as you stop your diet, you can expect to pile all of the weight back on again, and perhaps even more! These diet types restrict the foods you can eat, and you may find that you're missing out on essential daily vitamins and nutrients [1].

Why it's bad to Yo Yo diet...

Many overweight and obese people fall into the dangerous cycle of yo yo dieting. They lose weight with a diet plan, pile it back on again, then lose it again. This goes on and on. With short term diets, there's just no long term plan. As soon as you come off your diet, and resume your normal eating habits, you'll certainly start gaining weight [2].

Losing weight at a healthy rate...

Some fad diets will make you lose too much weight too quickly. You'll start by losing water weight, which is a form of dehydration, and can be dangerous. If you're overweight or obese, you should aim for a healthy weight loss of around one to two pounds each week. This doesn't sound like very much, but if you lose any more you could be doing more harm than good to your health.

To lose one pound of fat, people must eat ~3500 calories less. If you eat 3500 calories in excess, then you will gain one pound of fat. Therefore, if you aim to lose one pound weekly, then you must eat 500 calories LESS than your daily caloric need per day. If you eat 500 calories more than your daily caloric need daily, then you'll gain one pound each week, and more than 50 pounds each year!

Here are some foods that are ~500 calories: Panera chocolate chip cookie (430 calories), two average sized candy bars, large McDonald's chocolate shake (582 calories), and half-cup of peanuts (414 calories). By knowing the calories in the food you eat, it is easy to cut out the extra snacks that will make you add unwanted pounds.

Creating a healthy long term diet plan for obesity...

Creating a long term healthy eating plan is the best way to lose your weight safely, and it'll help you keep the weight off for longer. Don't worry, your don't have to stop eating all of your favourite foods, instead eat them in moderation.

Quick tips for creating an obesity friendly healthy eating plan...

- Cut down on junk food
- Eat a variety of fruits and vegetables each day
- Drink more water
- Try not to snack between meal times
- And... make sure you get at least 30 minutes of exercise each day, as this is a great way to aid your weight loss [3]

References

1. Fad diets can pose health risks - http://www.everybody.co.nz/page-3e14dd2a-4501-4922-abdc-9a5ca61cbef6.aspx. Accessed Aug 13, 2009.

2. Fad Diets: How to Gain Weight by Losing It the Wrong Way – http://www.obesity-treatment.com/feature/fad-diets-how-gain-weight-losing-it-wrong-way. Accessed Aug 13, 2009.

3. How to lose weight - http://www.bbc.co.uk/health/healthy_living/your_weight/active_how.shtml. Accessed Aug 13, 2009.

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