Fad diets are called fad diets for a reason – they’re just a fad.
Most fad diets (which should realistically be called ‘deprivation diets’) cause weight loss for one simple reason; Caloric restriction. If you don’t consume the number of calories you need to maintain your current weight, of course you’re going to lose weight. If you do so in a highly restrictive – often dangerous – way, you’re going to lose more weight more quickly. And because so many dieters want instant results, fad diets are still popular, even though most people know they don’t work in the long term.
Here we’ll discuss:
- why fad diets don’t work
- tips for efficient, sustainable weight loss
Why fad diets don’t work
Fad diets are synonymous with short-term diets, but also short-term results. Most dieters don’t understand why fad diets don’t work, or why even if they do, the effects don’t last.
The reason fad diets don’t work is because they’re simply unsustainable. For example, fad diets can cause:
- Dehydration – when you lose weight rapidly on a fad diet, it’s because you’re losing water weight, not fat. Thus, while you think you’re losing a lot of weight, you’re actually just dehydrating your body.
- Fatigue – tiredness and a lack of motivation are common by-products of fatigue. And because you’ll probably be eating so little on a fad diet, it might be hard to find the motivation to go to the gym. Because fad diets restrict how much you eat and when you eat, it’s difficult to sustain enough energy to keep up with the demands of your daily schedule. Thus, you’ll have to stop following it, and the weight will inevitably creep back on.
- Malnourishment – fad diets often cut out entire food groups – or nutrients for that matter! If yours does this, chances are you’ll be risking other physical ailments in addition to fatigue.
- Loss of muscle – because you’re under eating, your body will begin to burn muscle as fuel. However, muscle burns the most calories. If you start losing muscle, your body will start to slow down, as will your metabolism. Thus, undereating is actually counterproductive to how you want your body to perform.
- Misinformation – one of the biggest problems with fad diets is misinformation. Fad diets don’t teach dieters how to effectively and sustainably lose weight. Instead, they just teach dieters that by eating less, they’ll achieve their goal weight quickly. This is not only dangerous, but counterproductive to a healthy lifestyle.
How to create a diet for sustainable weight loss
There’s no magic formula for weight loss. Rather, weight loss is the product of dedication, education, and persistence, because no one diet works for everyone.
Here’s a brief, step-by-step glance at how you can create a diet designed around sustainable weight loss:
1 Portion control – sustainable weight loss begins with proper portion sizes of healthy, whole foods. It’s important you measure everything you eat, especially when you’re first starting out. After all, it can be difficult to eyeball portions. Learning some quick shortcuts, such as the fact that a cup of fruit shouldn’t be larger than your fist, or 3 ounces of meat is the size of your palm, can help. However, you may want to invest in a scale or portion control plates if you think it’ll help.
2 A variety of healthy, whole foods is key – a variety of foods (and therefore a variety of nutrients) is also important to ensure you look and feel your best. You need to ensure you consume the proper balance of macronutrients to give your body the fuel it needs. Of course, you can always add a comprehensive, weight loss supplement like PhenQ to boost energy and stay on track. However, you shouldn’t do so simply because your diet isn’t cutting it.
3 Eat smaller meals more frequently – small meals are a great way to keep your blood sugar stable and defeat common cravings. Again, eating whole, healthy foods during these more frequent mealtimes – often every 3 to 4 hours – is the simplest way to stay satisfied and maintain energy levels throughout the day.
4 Add vegetables – because most vegetables are so low in calories, you can add them to fill up on fiber without rapidly increasing calories! Greens are typically best, so you should add broccoli, cabbage, kale, or even spinach when you’re looking to bulk up a meal without adding many calories.
5 Eliminate empty calories – empty calories (often found in sweetened drinks) should be among the first to go when it comes to smart, effective weight loss. After all, they offer you no energy and do nothing but make it difficult to lose the weight you’re trying to lose.
The reason tips like this are so effective for weight loss is simple: They work with your schedule and your body’s natural needs to produce weight loss you’re actually able to sustain. And though your weight loss will be much slower than it would be with a fad diet, you’ll be able to keep it off because you’re not just losing water weight, you’re burning fat!
Never rely on fad diets again
Fad diets have no place in a sustainable weight loss regimen. In fact they can be quite damaging to your physique. Due to the fact they can break down your muscle mass and slow your metabolism, they can actually leave your body holding more fat overall once the diet is over.
With a sustainable plan, you can feel confident knowing that although the weight will come off more slowly, it’ll stay off. And if you need additional support when you’re first getting started, or even if you’ve been trying to lose weight for a while, PhenQ can help!
PhenQ is a natural weight loss supplement that burns fat, boosts energy, suppresses appetite and makes your weight loss journey that little bit easier. It works alongside your healthy efforts to give you a helpful boost.
Next time you’re ready to get serious about weight loss, leave fad diets at the door and turn to the tips above instead for long-lasting results you can feel good about!