IT seems that just about every week there’s a new diet craze.
And like many fads, they will go out of fashion just as quickly as they came in.
Usually, a fad diet will promise rapid weight loss and other health benefits, without any scientific evidence to support them.
But one dietitian has admitted that there are a handful of diet trends that shouldn’t be ignored.
In fact, Sydney-based Susie Burrell says that when followed the right way they can even provide long-term results.
Here, she reveals the five fad diets she believes are the most effective…
Over the last couple of years, droves of celebrities have credited the keto diet for keeping them in shape.
But the high-fat, low-carb isn’t actually anything new.
It was originally developed in the 1920s to help patients suffering from epilepsy.
Writing on her blog, Susie said: “A keto approach requires followers to reduce their carbohydrate intake to an extremely low level so that ketosis or fat burning is induced as the body breaks down fat stores directly to be utilised as fuel.
“A keto approach requires followers to replace carbohydrate intake with fat.”
A keto approach requires followers to replace carbohydrate intake with fat
She explained that the diet requires followers to break up their food intake to 10 per cent carbs, 70-80 per cent fats and just 15-20 per cent protein.
“This is why you see a lot of avocado, butter, eggs and cream utilised in keto diets,” she says.
“The reality is that most diets that claim to be ‘keto’ are actually just low in carbohydrates as opposed to achieving these ratios of fat, protein and carbohydrate.
“In real life, achieving these ratios in your diet is somewhat challenging but if you can, and do follow it, it will work very effectively.”
The paleo diet is often dubbed the “caveman diet” because it promotes a diet similar to that of our stone age ancestors.
Before modern agriculture developed around 10,000 years ago, people typically ate foods that they could hunt or gather, such as fish, lean meats, fruits, vegetables, nuts, and seeds.
Susie writes: “The focus on fresh, unprocessed food naturally supports weight loss, as does the complete avoidance of processed carbohydrates.
“The only down side tends to be an especially low intake of dietary calcium and while fibre intake from vegetables and fruit may be adequate, a number of followers find the lack of insoluble fibre intake from grains and legumes can result in constipation.”
A very low calorie diet (VLCD) is a clinically supervised diet plan that involves eating about 800 calories a day or fewer.
It usually involves replacing normal food with low-calorie shakes, soups, bars, or porridge containing milk.
It’s not an easy diet to follow and it’s not generally recommended without the supervision of a doctor – but it does work.
VLCD’s work extremely effectively but the issue is that once they are ceased most if not all weight tends to be regained
Susie explains: “Very Low Calorie Diets that generally utilise meal replacement products and diet shakes to achieve an extremely low calorie intake of just 800 calories per day have again been used for many years in clinical settings to achieve weight loss.
“Now commonly utilised by weight loss surgeons prior to surgery, VLCDs are extremely effective in reducing fat stores in the liver whilst also inducing ketosis as overall calorie and carbohydrate intake is extremely restrictive.
“VLCD’s work extremely effectively but the issue is that once they are ceased most if not all weight tends to be regained unless underlying eating habits are significantly altered long term.”
The 5:2 diet is a type of fasting diet based on the idea of scoffing what you like five days of the weeks and severely restricting for the other two.
The part-time aspect appeals to many people because there is no restriction on what you eat for five days of the week.
On the fasting days, dieters are meant to eat 25 percent of their recommended calorie total – 500cals for women and 600cals for men.
She added: “It appears that significantly restricting calorie intake for brief periods has a number of metabolic benefits in the body which in turn support fat metabolism.
“The biggest issue is that you will not lose weight as quickly as many desire.”
The last diet approach Susie highlighted is the low card diet.
She explains that like the keto diet, carbs are restricted to about 10-20% of your overall intake.
But as it’s not as high fat, it leaves you with more room for protein that keto does.
Susie adds: “Low carbohydrate diets, or diets that require followers to eliminate virtually all bread, rice, cereal, pasta, fruit and starchy vegetables are extremely effective in achieving fat metabolism, at least in the short term.
“The issue for most is that as soon as any of these high carb foods are reintroduced weight tends to be rapidly regained and becomes more and more difficult to lose in subsequent attempts.”