What is Fad Diet?

A fad diet is a weight loss plan or aid that promises dramatic results. These diets don't offer long-term success, and they are usually not very healthy. Some of them can actually be dangerous to your health. Some common diet types are listed in the box below.

Diet Type	Some Examples
Controlled Carbohydrates	Dr. Atkins' New Diet Revolution The Carbohydrate Addict's Diet Protein Power Sugar Busters The Zone
High Carbohydrate/Low Fat	Dr. Dean Ornish: Eat More, Weigh Less The Good Carbohydrate Revolution The Pritikin Principle
Controlled Portion Sizes	Dr. Shapiro's Picture Perfect Weight Loss Volumetrics Weight-Control Plan
Food Combining	Fit for Life Suzanne Somers' Somersizing
Liquid Diets	Cambridge Diet Slim-Fast
Diet Pills/Herbal Remedies	Dexatrim Natural Hydroxycut Metabolife 356
Other	Eat Right For Your Type: The Blood Type Diet Macrobiotics Mayo Clinic Diet*

*Although many diet plans use this name, none of them were created by the Mayo Clinic or are approved by the Mayo Clinic. "The Mayo Clinic Healthy Weight Pyramid" is the only diet plan created by the Mayo Clinic.

If fad diets don't work, why are they so popular?
People are often willing to try anything that promises to help them lose weight because they want to look or feel better, or because they are worried about getting weight-related diseases. Companies that promote fad diets take advantage of this fact. They appeal to people by promising weight loss that's very quick and easy. Many people prefer to try the quick fix of a fad diet instead of making the effort to lose weight through long-term changes in their eating and exercise habits.

Fad diets also become popular because many of them do work for a short time. In many cases, this is because when you stop eating certain types of food or eat "special" combinations of foods, you are getting fewer calories than you normally would. You are also paying more attention to what you are eating. However, it’s likely that much of the weight you lose is from water and lean muscle, not body fat. Also, most people are not able to keep up with the demands of a diet that strictly limits their food choices or requires them to eat the same foods over and over again. People who use fad diets usually end up gaining back any weight that they lost.

How can I recognize fad diets?
As a general rule, steer clear of diets or diet products that do any of the following:

Claim to help you lose weight very quickly (more than 1 or 2 pounds per week). Remember, it took time for you to gain unwanted weight and it will take time to lose it.
Promise that you can lose weight and keep it off without giving up "fatty"foods or exercising on a regular basis. If a diet plan or product sounds too good to be true, it probably is.
Base claims on "before and after" photos.
Offer testimonials from clients or "experts" in weight loss, science or nutrition. Remember that these people are probably being paid to advertise the diet plan or product.
Draw simple conclusions from complex medical research.
Limit your food choices and don't encourage you to get balanced nutrition by eating a variety of foods.
Require you to spend a lot of money on things like seminars, pills or prepackaged meals in order for the plan to work.
What should I do if I want to lose weight?
If you want to lose weight, talk to your doctor. He or she can help you develop a weight loss plan that is safe and effective. The following are some tips that apply to any healthy weight loss plan:

• Eat breakfast every day and don't skip meals.
• Eat a variety of foods (including plenty of whole grains, vegetables and fruits) to ensure that you get all of your daily nutrients.
• Limit your daily intake of saturated fat, cholesterol and sodium.
• Limit the amount of sugar in your diet. High-sugar foods are often high in calories and low in nutrients.
• Limit liquid calories. Try to choose whole fruits rather than juices, and avoid sugary soft drinks and alcohol.
• Watch the size of your portions.
• Exercise on a regular basis. The best kind of exercise is exercise that you'll keep doing, so choose an activity that you enjoy. Aim for 30 to 60 minutes, 4 to 6 times per week.
• Be more physically active in your daily life. Park farther away from the door and take the stairs when you can. Get a pedometer or step counter and gradually work up to taking 10,000 steps per day.

Note:This handout provides a general overview on this topic and may not apply to everyone. To find out if this handout applies to you and to get more information on this subject, talk to your family doctor.