Here’s how you can know.

In today’s fast-paced world we are constantly looking for a quick fix. If you ever fell prey to messages that promised 10 kgs of weight loss in 10 days or were drawn to an advertisement with a celebrity endorsing a diet plan, it’s likely that you have fallen victim to a fad diet. That’s what a fad diet promotion looks like – they are generally promoted by a celebrity and promise unbelievable results, but are based on anecdotal evidence rather than backed by research studies.

The reason why people are so enticed by fad diets is that they promise quick results with minimal effort. On the contrary, it is this very reason why fad diets are so dangerous and frowned upon by experts. Drastic weight loss in a short span of time often results in double the amount of weight gain as soon as you stop or take a break from the diet, which is known as the Yo-Yo syndrome. This happens for several reasons:

1.) The initial weight loss is primarily water loss and not fat loss. This is because fad diets are extremely restrictive and result in dehydration. Which is why it is always easy to lose the first 8 to 10 kgs.
2.) Most of the fad diets are extremely restrictive, forcing your body into a starvation mode as a result of which the body tends to store whatever little energy it is being fed. However, once you start eating normal again, it results in double the weight back.
3.) Thirdly because of excessive restriction and complete avoidance of certain foods or food groups, one tends to binge eat after a period of severe restriction.

In addition to the above constant starvation and bingeing, it results in the slowing down of the body’s metabolic rate because of which the body is unable to burn off energy as efficiently as it normally should. If you try a fad diet for the 2nd or 3rd time around, you rarely lose as much weight as you would when you first did. In addition to the yo-yo syndrome, the side effects include lack of energy, headaches, irritability, loss of focus, GI disturbances and multiple nutritional deficiencies. Hair loss, dry unhealthy skin, chipping of nails, lethargy, aches, and pains are all symptoms of nutritional deficiencies.

In order to have sustained, long term weight loss, it is important to follow a prescribed diet that is backed by scientific evidence. It might be a long process and the results are probably not going to be as quick, but it will give you long term and healthy weight loss. A diet that sits well in your day to day routine, one that isn’t too restrictive, but one that you can comply with, in the long term, is what will give you sustained healthy weight loss. Don’t make too many changes in your diet all at once, make small but sustainable changes and don’t forget to treat yourself to your favourite foods once in a while to avoid bingeing. Don’t forget to incorporate at least 30 – 40 minutes of moderate-intensity physical activity, for a minimum of thrice every week.

Disclaimer: This article is authored by Dr. Muffazal Lakdawala, Founder & Chief Surgeon – Digestive Health Institute by Dr. Muffi. The views and opinions expressed in this article are those of the author’s and do not represent those of GlobalSpa.