The 8 Fad Diets Experts Say Will Disappear In 2018
These eight dietary trends need to disappear in 2018.
By Jennifer Bowers, PHD, RD
Dietitians are on the front lines of nutrition news, and these are the fad diets they believe don’t live up to the hype.
1. Military diet
Dietitians and nutritionists hope the Military Diet, which allows fewer than 1,000 calories per day and emphasises processed foods such as hot dogs and saltine crackers, disappears in 2018.
The diet promises four kilos lost in a week and is super specific about what to eat at each meal.
For example, one breakfast includes five saltine crackers, one slice of cheddar cheese and one small apple.
It’s only three days long, so it’s certainly not teaching long-lasting lifestyle changes.
Michelle Loy, MPH, MS, RDN says the cons (short term, some low-quality processed foods, and inadequate fibre, vitamins, and minerals) outweigh the few pros (teaching portion control and including a few fruits and vegetables).
Her advice: “The Military Diet would need a major makeover to be considered healthful, so I’d recommend sidestepping this one for good!”
2. Ketogenic diet
Super hot this year, the ketogenic diet consists of 75 percent fats, 20 percent protein, and only 5 percent carbohydrates.
The metabolic goal is to utilise the fats as energy (and ketones, one of their biochemical byproducts) instead of glycogen (stored glucose, or blood sugar).
After about four days of inadequate carbohydrate for fuel, the body shifts to a state of “ketosis” (burning fat instead of stored glucose) which can be verified through a simple blood or urine test.
Weight loss will occur on a ketogenic diet, but it’s not sustainable. According to Petra Colindres, MA, RDN, multiple nutrient deficiencies (notably fiber, vitamins, and minerals) exist on the keto diet, and the scientific research just isn’t there yet.
Ketogenic diets have shown promise for paediatric epilepsy and is being studied in conjunction with other diagnoses as well.
But, for long-term weight management, Colindres states keto can’t even be tweaked to be healthier.
“The emphasis on meat and avoidance of grains and legumes is unsustainable for the health of people and the planet,” she says.
Paleo diets encourage high intake of red meats and animal proteins, and the elimination of dairy, grains, legumes, and many fruits.
Naturally low in calories and carbohydrates, the diet will help with weight loss but there are potential health consequences.
We’re talking anything from fatigue, headache, constipation, and mood swings to increased risk of heart disease and certain cancers.
It’s time to set paleo aside and embrace healthy foods from all food groups.
4. Clean eating
“Clean eating” gets over five million hits on Google, but dietitians are not on board with the idea that some foods are dirty or unhygienic.
Although clean eating began with good intentions – focusing on whole foods, cooking at home, reading food labels – it has evolved and morphed into a fixation with perfection.
Part of the problem is that the definition of “clean eating” varies widely. If the goal is back to basics and whole foods, that’s worthwhile.
But some clean eating followers take it further and avoid any packaged or processed foods, or ingredients they’re unable to pronounce.
Obviously, that doesn’t rule out all unhealthy or even dangerous ingredients.
Denine Marie, MPH, RDN believes the pristine images from foodies on social media neglect the messy and pleasurable aspects of eating in everyday life.
She states, “this unique perspective contrasts with other healthier and longer-living cultures that don’t emphasise aesthetics and perfectionism when eating.”
Perhaps most problematic, clean eating evokes a sense of fear and obsession.
Focusing on fruits, vegetables, whole grains, legumes, nuts and healthy fats rounds out a healthier perspective on eating.
5. Gluten free diet
Certainly, a gluten free diet is appropriate for people with coeliac disease or known gluten sensitivity, but otherwise, it’s not necessary, according to Jaymar Saniatan, RDN.
Gluten is a protein naturally found in wheat, barley, and rye, and some food additives.
Eliminating it from your diet doesn’t automatically reduce calories and induce weight loss because those calories are typically replaced by other gluten-free foods.
Some gluten-free foods contain more calories than their gluten-full counterparts.
In fact, true gluten-free diets need to be monitored with RDNs, as they can be deficient in nutrients (many B vitamins, fibre, and iron).
While it’s not a bad idea to steer clear of refined carbohydrates that contain gluten (think cookies, doughnuts, and pastries), it’s unhealthy to avoid high fibre carbs that contain gluten (such as whole grain breads and cereals).
Always encouraging clients to eat whole, minimally processed foods, this avocado – with 30 percent less fat – is confusing.
It’s like the agricultural engineers missed the point of the avocado.
Norwood states, “Fat is not to be feared. The most beneficial part of the avocado is the monounsaturated fat that it provides.”
These healthy fats contribute to delicious taste and mouthfeel, and they also help reduce risk of heart disease.
The calories in avocado are filling and satisfying.
Your best bet is to go for the original avocado and reduce the amount of salty chips you dip into it.
8. Apple cider vinegar
Popular websites claim apple cider vinegar cures every ailment you can imagine – from obesity to arthritis to chronic fatigue to acne to influenza, and the list goes on.
Claims of apple cider vinegar breaking down fat tissue abound on the internet.
Ingesting a spoonful of apple cider vinegar is unlikely to cause any harm, but your gastrointestinal tract isn’t where your fat tissue is stored, so dissolving it doesn’t make sense.
One of the few published scientific studies related to apple cider vinegar and weight reduction included 22 other herbal supplements, making it impossible to determine which contributed to the moderate weight loss (3.9 kilos) seen among healthy volunteers.