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Pennington Nutrition Series No 89
Fad Diets Defined
Special points of What are fad diets?
interest:
Fad diets can lead Fad diets take many offer special ad- can be eaten and oth-
forms. They make vantages for weight ers that must be elimi-
to quick weight nated?
loss. Fad diets can dieting and weight loss loss? 11. Is any research
also lead to quick seem easy. 5. Does the diet rec- data presented spon-
weight re-gain. ommend supplements sored by the company
To help you determine or pills as part of the publishing the diet? Is
Fad diets are real- if a diet is a fad ask plan? there external review
ly low calorie di- yourself these ques- 6. Is the diet written provided by other
ets. tions. or advertised by a researchers?
Fad diets can lead 1. Does it ask you to celebrity? 12. Do the results
eliminate one or sev- 7. Is there any scien- simply sound too good Diet books abound in your
to nutrient defi- eral food groups? tific evidence that the to be true? local bookstores.
ciencies. 2. Does the diet prom- combination of foods
The safest way to ise quick results such or methods in the diet Losing weight perma-
lose weight is to as 5 or more pounds work? nently is difficult but it
8. Is exercise mini- can be done. It takes
follow USDA of weight loss a week?
3. Are there several mized as a weight loss determination, calorie
Food Patterns. aid? counting, lifestyle
personal testimonies 9. Did the diet gain changes along with
that are used as a quickly in popularity smart food choices.
proof of effectiveness? and then fade away?
4. Does the diet use 10. Does the diet pro-
only certain foods that vide lists of foods that
USDA Food Patterns and MyPlate
One of the most foods that would pro- crease fruit and vege-
researched diet plans vide appropriate nutri- table intake, reduce
in the world is the ents for each calorie foods high in salt and
USDA Food Patterns level. sugar, and to switch to Inside this issue:
by calorie level: .http:// lower fat dairy prod-
www.choosemyplate.g The USDA Intake ucts.
ov/global_nav/ Patterns is illustrated Low carbohydrate, 2
pdf_food_intake.html by the new MyPlate. The MyPlate plan en-
All nutrition research There is an emphasis courages that we in- high fat diets
in the United States is to reduce the amount clude foods from all Low fat and very 2
used as a background of food consumed food groups at each
for making the recom- while at the same time meal. Choosing a vari- low fat diets
mendations found in consuming nutrient ety of fruits and vege- Magic foods 3
the USDA Food Pat- rich foods that would tables of different col-
terns. Groups of spe- provide all the neces- or each week ensures
cialists in various areas sary vitamins and min- we get all the protec- Liquid diets 3
in nutrition deter- erals. Also, the recom- tive phytochemicals we
mined the amount of mendation is to in- need.
Page 2
Fad Diets Defined
Low carbohydrate, high fat diets
Examples of this type of diet are nance phase. Such low intake of water loss from the liver and the
the Atkins Diet, The Zone Diet, carbohydrates can lead to head- muscle. Body stores carbohy-
Sugar Busters and Protein Power. aches, irritability and bad breath. drates in the form of glycogen in
The theory behind these types of Many experience headaches on the muscle and the liver. Glycogen
diets is that carbohydrates pro- these diets due to the fact that also attracts water. During carbo-
mote insulin production and in- the brain uses about 120 grams of hydrate restriction, the stored
High protein diets creased insulin then leads to carbohydrates a day for energy. glycogen is used and the stored
tend to be high in weight gain. Reducing insulin levels Carbohydrates are the only water is released leading to weight
meat, eggs, cheese by eliminating carbohydrates is source of energy for the brain. It loss. Fat utilized for energy under
and poultry. then thought to lead to weight cannot use fat or protein for en- low carbohydrate conditions pro-
loss. ergy, therefore when we restrict duces ketones. A high level of
carbohydrates to 20 grams, our ketones and a high protein intake
Low carbohydrate diets are high brain is suffering. That is one of reduces appetite and food intake.
in fat (about 60% of calories) the most important reason not to Many don’t feel hungry and they
while carbohydrate intake is se- go on this type of diet. begin to eat fewer calories, about
verely restricted (about 10% of 1400 on average, which can lead
calories). On the induction phase Fat intake can be two times the to weight loss for most people.
Most fad diets many of these diets recommend recommended level and protein The plan is also very structured,
lead to weight only 20 - 30 grams of carbohy- intake can be 3 – 4 times greater with very little room for individu-
loss because they drate, increasing it to 40 - 60 than normal. alization so there is no decision-
grams during the weight loss making required. Some body pro-
are low in phase and increasing it to 60– 90 It is possible to lose pounds quick- teins are broken down for energy
calories. grams during the weight mainte- ly on low carbohydrate diets, but resulting in muscle loss.
the initial weight loss is due to
Low fat and very low fat diets
Diets that fall in this category are cooked, which can make the food higher in fat than the diet. It
the Pritikin Principle, Eat More, less palatable. The diet can also would take a serious commitment
Weigh Less and the Scarsdale lead to deficiencies of fat soluble to follow a LF diet.
Diet. The low fat (LF) and very vitamins and minerals. It can lead
low fat (VLF) diets are difficult to to deficiencies of essential fatty LF diets can lead to reduction in
follow and require special food acid, that are involved in many blood cholesterol and LDL levels
preparation techniques and ingre- organ systems in the body, includ- and reduce cardiovascular risk.
dients. Only about 10-13% of ing the brain and skin. Also many There are specialized LF diets that
calories come from fat, 79% from essential hormones are synthe- a physician may prescribe under
carbohydrate and about 17% from sized from fats or cholesterol. specialized conditions for weight
protein. Normal dietary intake loss or other conditions. Most of
recommends that 30% calories Caloric intake on the LF diets
come from fat. The fat restriction tends to be about 1450. This is those would be liquid diets and
Low fat diets use a makes it almost impossible to eat low enough so that most adults the individual would be under
lot of grains products regular meals containing animal will lose weight on them. It is not doctor’s supervision.
in their menus. protein due to the high fat con- a diet one can follow in the long
tent of most meats. In terms of term due to the severe re-
food preparation, very little, or no strictions in fat intake. It would
fat is used when the food is not allow a person to eat out, or
buy ready made foods that are
Page 3
Pennington Nutrition Series No 89
Magic Foods
Examples of diets that fall under out of your body. Individuals who Depending on the diet, there may
this category are the Cabbage follow these diets may experience be protein, vitamin and mineral
Soup Diet, Eat Right for Your some weight loss, but this is be- deficiencies due to restriction of
Type, the Rice Diet and the Raw cause the diet is rigid and allows foods. Consuming these diets for
Food Diet. few options. When there are only the long term is not recommend-
a few choices available, it becomes ed. They can lead to calcium defi-
These diets claim that eating par- boring and food intake decreases ciency which increases the risk for
ticular foods or combinations of resulting in a reduced calorie di- osteoporosis; or iron deficiency Diets can create
foods will cause rapid fat burning et. In addition, the cooking meth- which leads to anemia. Consuming controversy among
and weight loss. The rationale for ods used may eliminate all of most these types of diets can also lead authors and health
these diets is that weight loss is or the dietary fats. to essential fatty acid deficiency care practitioners.
due to the special combination of which is difficult to diagnose.
ingredients provided by the diet, There's no scientific evidence that
the enzymes in these foods any one foods used in these diets
or chemical reactions that form, or combinations of foods facilitate Liquid diets that
or because they eliminate ‘toxins’ fat burning in the body.
include a meal
Liquid diets or two per day,
or that teach
Liquid diets are good at control- the dangers associated with quick lived. One of the biggest draw- you healthier
ling caloric intake if one limits weight loss and consuming a liquid backs of these diets is the fact that eating habits,
intake to one meal replacement at diet only. the person can lose a lot of weight will be more
mealtime. This can quickly reduce quickly, but as soon as they start likely to help
calories leading to weight loss. If The liquid diet drinks should con- eating normal food, all the weight
you eat fewer calories than you tain a balance of nutrients needed and more will be regained. This is you keep the
burn off, you will lose weight. The throughout the day. You want to because the person has not weight off over
most common types of liquid diets make sure you're getting 100% of learned any new eating habits. the long term.
are those that replace just one or the daily values of all the different
two meals (usually breakfast and vitamins and minerals with all the To reduce the likelihood of weight
lunch) with drinks leaving the meal replacement drinks, whether regain after a liquid diet, you may
person to eat a sensible meal in it is 2 or 3 drinks. The Dietary want to substitute only one meal
the evening that would have foods Reference Intakes table put to- to replace with a drink. In addi-
from all food groups. Many of gether by the Food and Nutrition tion, following the USDA Food
these diets also sell snack bars for Board gives the amount of specific Patterns for a particular calorie
in-between meals. vitamins and minerals required by level can help in learning about
individuals. Missing out on essen- portion sizes and amounts of food
Some liquid diets are used to re- tial nutrients can lead to side ef- to consume at a certain calorie
place all of the meals, three or fects such as fatigue, dizziness, hair level.
four times a day. These may be loss, gallstones, cold intolerance,
medically supervised plans availa- electrolyte imbalance, and heart
ble only through doctors' offices damage. Many liquid diets lack an
or hospitals. A physician may pre- appropriate amount of dietary
scribe a liquid diet for someone fiber which can lead to constipa-
who is about to undergo a certain tion and other digestive ailments. Use liquid diets judi-
surgical procedure to lose weight ciously while learning
quickly. This type of liquid diet is For many people, weight loss about healthy eating.
supervised by the doctor due to achieved this way may be short-
Pennington Biomedical Research Center
The Pennington Biomedical Research Center is a world-renowned nutrition research center.
VISION
Our vision is to lead the world in eliminating chronic diseases.
MISSION
Our mission is to discover the triggers of chronic diseases through innovative research that
improves human health across the lifespan. We are helping people live Well Beyond the Ex-
pected.
The Pennington Center has several research areas, including:
Clinical Obesity Research
Experimental Obesity
6400 Perkins Road Functional Foods
Baton Rouge, Louisiana 70808 Health and Performance Enhancement
Nutrition and Chronic Diseases
Nutrition and the Brain
Dementia, Alzheimer’s and healthy aging
Diet, exercise, weight loss and weight loss maintenance
The research fostered in these areas can have a profound impact on healthy living and on
the prevention of common chronic diseases, such as heart disease, cancer, diabetes, hyper-
tension and osteoporosis.
The Division of Education provides education and information to the scientific community and
the public about research findings, training programs and research areas, and coordinates edu-
cational events for the public on various health issues.
We invite people of all ages and backgrounds to participate in the exciting research studies be-
ing conducted at the Pennington Center in Baton Rouge, Louisiana. If you would like to take part,
visit the clinical trials web page at www.pbrc.edu or call (225) 763-3000.
Pennington Nutrition Series
Pub No 89
Authors
Heli J. Roy, PhD, MBA, RD
Division of Education
Phillip Brantley, PhD, Director
Pennington Biomedical Research Center
Steve Heymsfield, MD, Executive Director
Pub 10/11
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