Experts Warn Against Trendy Diets that Could Harm Health
Popular diets, particularly at the New Year, may boast quick weight loss results but could pose health risks, nutritionists warn.
Morgan Riley
- 2024-01-07
- Updated 07:57 PM ET
(NewsNibs) - As the world steps into the new year, many individuals adopt new diets in hopes of achieving their weight loss goals. However, nutritionists are raising concerns about certain popular diets, such as juice cleanses and low-carb plans, which they say can lead to nutrient deficiencies and eventually more weight gain. Juice cleanses, which consist of consuming only fruit and vegetable juices and are sometimes promoted by celebrities like Kourtney Kardashian Barker, may cause immediate weight loss due to severe calorie deficits, but they lack necessary nutrients like protein, fats, and minerals. Sustained periods on such diets could result in bone thinning and muscle loss, as well as temporary weight loss that is often regained after resuming a regular diet.
Risks of Eliminating Major Nutrients
Moreover, these nutritionists highlight the lack of scientific evidence supporting the idea that juice cleanses can remove toxins from the body. By cutting out carbohydrates, individuals also miss out on vital nutrients and may feel less satiated, which can lead to overeating. Whole-grain foods, rich in fiber, not only promote a feeling of fullness but also are crucial for healthy bowel movements and may reduce the risk of colon cancer. Yet, data indicates that most Americans are not consuming the recommended daily fiber intake of about 30 grams. Low-carb diets, such as the keto diet, are linked to increased rates of LDL cholesterol and a consequential rise in heart disease risk. Research suggests that such diets could increase total mortality, including deaths caused by cardiovascular issues and cancer. Additionally, low-carb plans are found to be no more effective for long-term weight loss than low-fat diets.
Long-Term Impact of Yo-Yo Dieting
Another concerning trend is yo-yo dieting, or weight cycling, which can lead to a rapid regain of weight and may result in a higher overall weight gain over time. Fluctuating weight from such diets can change insulin levels and contribute to nutrient deficiencies, as well as cause metabolism dysregulation and the accumulation of harmful visceral fat associated with diabetes. High dropout rates with a high likelihood of gaining weight back among those who initially lose weight are noted with yo-yo dieting. To address these issues, nutritionists recommend adhering to a balanced diet as shown in the NHS Eatwell Guide. This includes a diverse intake of starchy carbohydrates, fruits and vegetables, proteins, dairy or alternatives, unsaturated fats, and plenty of water, while limiting salt and saturated fat intake.
In conclusion, to maintain a healthy weight and avoid potential health risks, a balanced diet that meets all nutritional requirements is essential. The NHS Eatwell Guide outlines an appropriate amount of fiber intake as part of a balanced diet, which involves including a variety of food sources such as whole grains, fruits, and vegetables. Individuals looking to improve their health and dietary habits are encouraged to consider these guidelines rather than resorting to trendy diets that may deliver quick results but could be detrimental in the long run.
