THOSE trying to start a weight loss journey this January may be testing out a fad diet.
These popular diets, also called crash diets, touted by celebrities and influencers, and have been around for years.
GettyA nutritional therapist shares which three fad diets actually work[/caption]
Usually, a fad diet will promise rapid weight loss. And a lot of the time, they deliver – but not always for very long.
Studies suggest around 80 per cent of diets fail – with the person eventually putting all the weight they shed back on, or even gaining more weight than they lost.
But one registered nutritional therapist has admitted that there are a handful of diet trends that shouldn’t be ignored.
1. Keto diet
The ketogenic diet, used alledgely by actors like Halle Berrie and Vanessa Hudgens is often called a “fad” diet. But, there is no denying it can be very effective for losing weight.
Its premise is to cut down on carbohydrates to the equivalent of around one banana a day in order to lose weight.
Instead of getting their energy from carbs, users are encorage to eat lots of healthy fats and protein.
For example a dinner may be a chicken avocado salad with vegetables that are low in carbs, like spinach.
Nutritional therapist, Eleanor Hoath, says eating lots of protein can really help when trying to shed the pounds.
“Protein sustains satiety and therefore keeps you fuller for longer meaning a lesser chance of snacking and grazing through the day!” she tells the Sun.
The keto diet also focuses on eating lots of fats, which Elenor says has other heath benefits.
“Protein and fat are also incredibly important for sustaining healthy hormone levels and avoiding the body going into a state of stress,” Eleanor says.
“When we’re stressed we automatically switch to ‘fat storage’ mode which equals weight around the middle,” she adds.
2. Plant based
This January, this month half a million meat eaters in Britain are casting aside their steaks and bacon and taking on Veganuary.
The diet, loved by Ariana Grande and Liam Hemsworth, has been shown to have postive effects on the gut, which in turn can lead to weight loss.
“Having a healthy gut microbiome can alter the way in which we digest, process and metabolise foods which is has a profound impact on the way that our body uses food for fuel,” the expert says.
Importantly, vegan diets can be healthy or unhealthy, depending on the types of foods they contain.
For example, it’s unlikely that you can lose weight while eating large amounts of processed foods.
But eating lots of whole foods, like fruits, vegetaibles, grains and beans has been shown to help with weight loss.
In a two-year study of 64 overweight older women, those who ate a healthy vegan diet lost nearly four times as much weight compared to those on a low-fat diet .
The NHS recomends eating at least five portions of a variety of fruit and vegetables every day.
3. The blood sugar diet
Diet guru Dr Michael Mosley made the the blood sugar diet in 2016, when he claimed it reversed in type 2 diabtes.
The aim of the diet is to keep the blood sugar levels stable.
Eating lots of foods high in sugar can cause our blood sugar levels to “spike” which can lead to weight gain, according to Eleanor.
“This is becasue when we eat sugar, our body has to produce significant amounts of insulin to process it.
“Surges in insulin make you hungry and store belly fat.
“It’s important to ensure that blood sugar is stable to avoid constant surges of insulin through the day that can be stored in excess as visceral fat.”
The idea is to cut out starchy carbs, eat lots of green and coloured vegetables, plenty of protein and a moderate amount of healthy fats like olive oil.
Some dairy products, like unsweetened yoghurt, are also recommended because they help keep the dieter full for longer.