Debunking Fad Diets

Interittening Fating

THE CLAIMS

• Weight/fat loss without food restriction
• Improved insulin sensitivity, glucose homeostasis, brain
• functioning, blood pressure/triglyceride/cholesterol levels
• Reduced inflammation
• Energy boosts
• Greater longevity

THE RISKS

• Decreased muscle mass
• Poor muscle recovery, especially if your training schedule
• doesn’t align with your fueling window
• Low energy levels
• Increased hunger
• Digestive issues
• A potential trigger for disordered eating
• Nutrient deficiencies leading to long-term health implications
• Weight regain and weight cycling
• Slowed metabolism
• Missing out on social events that include food because the timing doesn’t fall within your eating window]

THE SCIENCE

• Intermittent Fasting feels like freedom because it allows you to include all food groups, but consider the sustainability of working against your body’s innate cues along with the costs listed above.
• Remember: Intermittent fasting happens naturally while you sleep.
• Many of the health claims about Intermittent Fasting are based on animal studies, and the limited number of human studies show mixed results. More extensive research on humans is needed.

Juice Detox

THE CLAIMS

• Quick weight loss
• Cure digestive issues
• Improve energy and concentration
• Rid the body of so-called “toxins”

THE RISKS

• GI distress including cramping, bloating, and nausea.
• Eliminating protein, fiber, and fat diminishes satiety and may affect blood sugar levels.
• Fruits and vegetables are full of vitamins and minerals; however, juicing eliminates important nutrients such as fiber.
• The lack of nutritional balance can lead to many side effects including decreased energy, muscle mass, and immune system functioning.
• Increased likelihood of binge eating

THE SCIENCE

• The diet industry is a marketing powerhouse working to convince you that something is wrong with your body so you’ll buy their products.
• Your kidneys and your liver detox your body each day, for free! Research does not support the use of detox or cleanses.
• Expect to regain any lost weight quickly after discontinuing the juice cleanse.

Keto

THE CLAIMS

• Rapid weight loss
• Improved glucose control
• Effective in the treatment of certain neurological diseases and some cancers

THE RISKS

• Increased risk of kidney stones
• Low blood sugar
• Due to low fiber intake, constipation and disruption in gut bacteria associated with immunity, inflammation, and mood may occur.
• May lead to nutrient deficiencies due to an insufficient intake of vitamins and minerals
• Loss of muscle mass
• Flu-like symptoms
• Brain fog and headaches
• Fatigue and poor endurance
• Nausea
• High cholesterol and other cardiovascular issues
• Increased cortisol levels
• Encourages disordered eating behaviors

THE SCIENCE

• For every gram of carbohydrate stored in the body (as glycogen), there are approximately 2-3 grams of water retained. Quick weight loss occurs because carbohydrates hold water.
• A diet that is so restrictive (eliminating an entire macronutrient) is likely to be unrealistic long-term. The body functions most efficiently with carbohydrates, its preferred fuel source.
• Short-term results may thwart long-term performance goals.
• A ketogenic diet may be an effective form of treatment in certain neurological diseases

Looking to make a diet-related resolution? Ditch dieting in 2022 and focus on sustainable, day-to-day actions that support your health and wellbeing over worries about weight.

BREAK-THE-FAST: Eat within one hour of waking in the morning.

FUEL UP: Plan to eat every 3-4 hours throughout the day, aiming to include carbs, protein, produce, and fats at each meal.

SNACK SMART: Include at least two food groups for sustainable energy.

HYDRATE! RECOVER: Plan to consume a post-workout snack or meal within 45 minutes of training.

MOVE: Find movement that you enjoy, incorporating 2-3 strength training sessions each week.