“Lose 30lbs in 4 weeks by eliminating ____ from your diet “

“Not eating after ____ is the secret to weight loss”

“Eating ____ is the reason you can’t lose weight”

“Eat ____ and melt body fat”

“Transform your body in just 10 days with the _____ diet”


Claims like these are commonly made by those promoting fad diets. They sound promising and as a result millions of individuals attempt to lose weight with these types of plans annually.

When an individual starts a fad diet, they generally notice fast weight loss. This is because these diets create a caloric deficit by a number of approaches:

Providing extremely low-calorie meal plans (<1000kcals/day in many cases).
Limiting the number of foods an individual can eat.
Removing entire food groups.
Significantly restricting macronutrients (usually carbohydrates or fat).
Limiting the amount of time a person can eat each day (e.g. not after ___, only for ___ hrs daily, and/or fasting for entire days).
Some plans may also include recommendations to significantly increase physical activity to excessive levels.
It is no surprise that when an individual who is sedentary and eating the average Western diet starts following some of these extreme measures they lose weight rapidly due to the large caloric deficit. However, rarely do these plans result in long-term sustained weight loss. In fact, individuals who repeatedly go “on” and “off” these type of diets often end up heavier as a result.

If these diets result in such fast initial weight loss, why don’t they lead to sustained weight loss long-term?

Check out this article for the answer!

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