Chapter 2: Basic Nutrition 33 Identifying Fad Diets Fad diets are weight-loss programs that promise fast results withminimal effort. Unfortunately, many of these programs involve the severe restriction or elimination of certain foods or food groups which can lead to nutritional deficiencies (e.g., dietary fiber, select vitamins and minerals). Examples include fatfree, low-carbohydrate, and high protein diets. Most of the weight loss associated with these diets is a result of reduced water retention caused by decreased carbohydrate intake. Dehydration and reduced glycogen stores then result in reduced athletic performance as well as early onset of fatigue (Peterson & Rittenhouse, 2019). Research shows that the majority of weight lost on these diets come from body water and lean muscle mass, not body fat (Williams, 2007). Some of the long-term risks associated with fad diets include dehydration, weakness/fatigue, nausea, headaches, constipation, and vitamin/mineral deficiencies. Provided below are some of the characteristics of a fad diet: • Recommendations to limit or eliminate certain foods or food groups • Claims of weight loss greater than 1-2 pounds per week • Need to purchase proprietary products in order to be successful • Use of non-peer reviewed studies to substantiate claims • Formulate simple conclusions from complex studies • Recommendations taken from studies ignore differences among individuals or groups Fad Diet Examples Low-carbohydrate diet (e.g., Adkins / Keto / Carnivore). As the name suggests, these diets promote either severely restricting or eliminating carbohydrate intake. As previously mentioned, although seemingly effective, the weight loss associated with these diets is primarily a result of a temporary decrease in water weight due to reduced carbohydrate intake. When carbohydrate intake is significantly reduced, glycogen stores in the muscle are depleted, which results in weight loss due to reduced water retention. However, once carbohydrates are reintroduced, the muscles begin to store water again resulting in weight gain. Additionally, since most foods contain at least some carbohydrates, some of the weight loss associated with these diets is a result of an overall reduction in the number of calories consumed per day. It is important to note that carbohydrates are the body’s preferred source of energy. When inadequate amounts of carbohydrates are consumed, the body produces ketones (chemical produced by
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