Why fad diets are bad for your health

Individuals who lose weight at this pace tend to keep the weight off long term and experience improvements in health. To avoid the negative effects of fad dieting, a balanced, less restrictive approach may be the most doable option.

It is unlikely that individuals will never eat cake or pizza ever again, so any fad diet that encourages complete avoidance of these foods or others, is not a good choice for most people.

Another good place for healthy nutrition advice is ChooseMyPlate. MyPlate focuses on balance, variety, moderation and adequacy and supports healthy eating for everyone. MyPlate provides nutrition recommendations based on five food groups fruits, vegetables, grains, dairy and protein foods. MyPlate Plan will even provide a simple plan to meet your needs and goals.

If this is the case, consult with and follow the advice of your doctor or Registered Dietitian. An explanation of the Home Baking Act of that also provides home bakers some basic tips for maintaining safe and wholesome baked goods.

Advice and recommendations for healthy nutrition for family caregivers and older adults. Learn about the types of fillers available for liquid food products and selection criterion for the best alternative. Was this information helpful? There are easy ways to make sure your weight loss journey is healthy and maintainable!

Most fad diets are based on elimination or deprivation of the body. Any diet based on restricting specific food groups, combining foods in a specific order or timing, or following rigid menus each day are typically unsustainable and harmful to your health. Such diets show quick results, but not because you are losing fat. Fad diets target fiber, lean muscle, and water weight loss. This type of weight loss causes deficiencies to nutrition, dehydration, and fatigue.

Additionally, fad diets often focus on only caloric intake, but do not emphasize the importance of exercise and healthy lifestyle choices. Focusing on healthy behaviors rather than a number on a scale may encourage feeling healthier. Content on this website is provided for information purposes only.

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The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Home Healthy eating. Weight loss and fad diets. Actions for this page Listen Print. Summary Read the full fact sheet. On this page.

Lose weight the right way It's easy to spot a fad diet Sometimes you need a special diet Fad diets can cause health problems The answer is a balanced eating plan Meeting your body's needs Carbohydrates are your body's fuel Protein helps your body build new cells Fat helps your body absorb nutrients Be active every day A healthy lifestyle is easier than you think Feel good about yourself Where to get help Things to remember. Lose weight the right way You may be looking for a fast way to lose weight and there's no shortage of 'fad diets' around.

It's easy to spot a fad diet Typically, a fad diet shares some, or all, of the following characteristics: Promises a quick fix. Promotes 'magic' foods or combinations of foods. Implies that food can change body chemistry. Excludes or severely restricts food groups or nutrients, such as carbohydrates. Has rigid rules that focus on weight loss. Makes claims based on a single study or testimonials only. Sometimes you need a special diet Of course, some medical conditions do require special eating plans.

Fad diets can cause health problems Because they often cut out key foods, fad diets may cause the following symptoms: Dehydration. Weakness and fatigue. Nausea and headaches. Inadequate vitamin and mineral intake. The answer is a balanced eating plan Don't worry. For a balanced eating plan to be successful, you need to: Eat plenty of vegetables, legumes and fruits.

Include a variety of cereals including breads, rice, pasta and noodles , preferably wholegrain. Include lean meat, fish, poultry or alternatives.

Include milk, yoghurts, cheeses or alternatives. Drink plenty of water. Limit saturated fat and moderate total fat intake. Choose reduced fat varieties of foods where possible. Choose foods low in salt. Limit your alcohol intake, if you choose to drink. Consume only moderate amounts of sugars, and food and drinks containing added sugars. In particular, limit sugar-sweetened beverages.

Meeting your body's needs A stable body weight means that the amount of kilojoules from food matches the kilojoules used by your body. Carbohydrates are your body's fuel Carbohydrates provide the body with kilojoules, or fuel. Foods that contain the most carbohydrates include: Fruit. Vegetables, especially potatoes and corn. Legumes, including dried beans, peas and lentils. Breakfast cereal. Rice, pasta and noodles. Low-fat milk and yoghurt.

Protein helps your body build new cells Protein is an essential nutrient that you need throughout life. Protein can be found in animal and plant-based foods: Animal protein — protein-containing foods from animals are meat, chicken, fish, eggs and dairy products.