32 Chapter 2: Basic Nutrition groups which can lead to nutritional deficiencies (e.g., dietary fiber, select vitamins and minerals). Examples include fat-free, 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 Regardless of some claims, all fad diets work the same way. Specifically, all fad diets employ a specific set of rules and/or strategies to get users to consume fewer calories per day than they expend thereby creating a caloric deficit. This process is depicted in Figure 2.1. Figure 2.1. All Fad Diets Work by Creating a Caloric Deficit
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