I was astonished when I first read “Gluten-free” on a food packet. I wondered why such foods are in demand. Discussing this with my friends, I got introduced to several FAD diets. It was thought-provoking to learn that FAD diets are perhaps causing more side effects than the promised benefits.
What are FAD diets?
Diets that recommend you a diet plan based on just one study, have a new list of good and bad foods, are advertising for a book, channel or product, or are based on research that ignores different body types and discards one or more key foods in a balanced diet, are FAD diets. They promise quick results but fail in sustainability.
What is the reason FAD diets are often unsuccessful?
“अति सर्वत्र वर्जयेत्” means excess of anything is forbidden. The basic principle of FAD diets is the elimination of any one or many key foods or only having certain foods. So your body gets only some nutrients and struggles for the others. Hence, traditionally it is said that excess of anything is not good. The body doesn't get some nutrients, so it starves for them. Thus, the person on the FAD diet gives up and searches for other quick-fix ideas.
Did the Indian traditional food have balanced nutrition?
Gurudev Sri Sri Ravi Shankar says, “Traditionally, Indians knew what, when, and how much to eat. But of late, we have forgotten all that and have come to more tomatoes, potatoes, rice and chapati. There is so much starch that the diet is imbalanced. Our grandmothers knew how to serve a diet with the required balance of carbohydrates, proteins, fats, vitamins and minerals.”
How does the FAD diet harm you?
The global interest in dieting has increased and people are obsessed with fad diets, presuming them as a magic wand for their long-term issues. The obsession with losing excess fat through the FAD diet has led to these side effects.
Fatigue
Severe restriction of carbohydrates or proteins in FAD diets can leave you feeling fatigued and lethargic all the time as the brain and muscles derive energy from them.
Constipation
The low fiber content in the FAD diet leads to constipation and less intestinal motility. Some FAD diets suggest only vegetable soup or fruit juices deprive your body of the necessary fiber content in your diet.
Nutrient Deficiency
Studies conclude, “Micronutrient deficiencies are present in long-term FAD diets.” Certain foods or nutrients are excluded from high‐fiber and low‐carbohydrate diets. Adherence to a restrictive diet over the long term may lead to an increased risk for cognitive decline, macular degeneration in the eyes, and certain forms of cancer.
Mental Illness
Constantly striving to “eat perfectly” can cause unnecessary compulsion, stress, guilt, and anxiety that may, in turn, affect your mental health. The cycles of gaining and losing weight lead to lower self-confidence and a higher risk of depression.
Imbalances Hormone
A low-fat diet increases insulin levels which in turn imbalance the other hormones. The high-stress level associated with the FAD diet further triggers hormonal instability.
Not Sustainable
FAD diets often cut out key foods, and thus do not promote healthy and sustainable diet and lifestyle habits.
Retains Fat Weight
A FAD diet is unsustainable in the long term. Initially, you see weight loss wherein the reality is loss of water and muscle weight. The real fat weight is not lost, resulting in putting on weight.
Risk of Eating Disorders
Restricting dietary intake is a common trigger for binge eating, and binge eating is associated with weight cycling.
Impairs Bone Health
Non-dairy and wheat-free FAD diets can put you at risk of impairment of your bone health. Eating sufficient protein for overall well-being is vital, but too much can lead to calcium loss and impaired bone health.
Imbalances Electrolyte
If your FAD diet excludes leafy vegetables, fruits and dairy products, your body may face the consequences of an imbalance in electrolytes. Blood pressure changes and shortness of breath are some of the symptoms of serious electrolyte imbalance.
What is a healthy alternative FAD-free solution?
We don’t need to deprive ourselves of any food to have a balanced diet. What matters are the overall balance and variety in our diet. Therefore, vegetarian food is fine if you eat it in moderation and can digest it well.
Most will be able to maintain a healthy body by eating a balanced diet, drinking enough liquids, watching their salt intake, and avoiding strenuous exercise during hot weather.
The Wellness Program is a roadmap designed for a healthy body and mind.
Based on inputs from Vikram Manikya, Director, Wellness Desk
Inspired by Gurudev Sri Sri Ravi Shankar’s wisdom talks
Written by: Pratibha Sharma
We’d love to hear from you!
Please write to us @artofliving about what you feel are the side effects of the FAD diet.
Related link
Yogic principles of healthy eating: Eat your way to wellness
FAQs on FAD diets and balanced diet
Weight loss involves complex hormonal, psychological and behavioral changes to achieve sustained weight loss. FAD diets mostly promise a fast solution wherein weight loss is due to water loss in cells and muscles rather than the fat cells.
The cabbage soup, keto, high fat, low carb and grapefruit diet are some FAD diets examples.
- Keep hydrated
- Eat healthy food when hungry
- Add colorful foods like fruits and vegetables to your diet
- Add a variety of foods to provide different types and amounts of key nutrients
- Choose more local, seasonal and natural foods
- Focus on chewing your bite well
- Don’t skip meals
- Don’t drink liquids while having a meal and twenty minutes before and after food
- Whatever you are eating, you don’t need to reduce the quantity. Reduce the quantity of carbs like rice or chapati and increase the amount of veggies and daal. Have lots of fruits also
Eat your fruits rather than drink their juices.
- White sugar - Replace it with dates, fruits and figs to satiate your sweet tooth
- Refined flour or maida
- Extremely spicy and oily food
- Processed and packed food with preservatives
