Fad Diet

Fad diet is any trendy diet that promises fast and easy weight loss, like baby food diets, alkaline diets, Paleolithic diets, gluten-free diets, cleanses and fasts, etc. They’re tempting, and the advertisements for the fad diets lure you in with grandiose claims of weight loss.

Fad diets are bad because they don’t address the problems that caused you to gain weight in the first place. Once you’re through with the fad diet, you’ll probably gain the weight back as you reestablish old eating habits. Fad diets are also bad because they usually require the elimination of foods that aren’t bad for you, which can result in nutritional deficiencies.

It’s easy to spot a fad diet.Typically, a fad diet shares some, or all, of the following characteristics:

  • Promises a quick fix
  • Promotes ‘magic’ foods or combinations of foods
  • Implies that food can change body chemistry
  • Excludes or severely restricts food groups or nutrients, such as carbohydrates
  • Has rigid rules that focus on weight loss
  • Promises a quick fix
  • Promotes ‘magic’ foods or combinations of foods
  • Implies that food can change body chemistry
  • Excludes or severely restricts food groups or nutrients, such as carbohydrates
  • Has rigid rules that focus on weight loss
  • Fad diets can cause health problems

Because they often cut out key foods, fad diets may cause the following symptoms:-

  • Dehydration
  • Slow metabolism
  • Weakness and fatigue
  • Nausea and headaches
  • Depression
  • Constipation
  • Inadequate vitamin and mineral intake
  • Acne
  • Irregular bowel movement
  • Loss of bone density
  • Gastrointestinal problems
  • Electrolyte imbalances

Nutrients such as iron, protein, omega three fatty acids, and calcium which are vital parts of daily dietary breakdowns and what is needed to help fuel the body entirely and keep it healthy are lacking in these diets.

Later when solid food is introduced back to the diet, the digestive system will have to readjust to breaking down solid foods again, which causes fat storage which leads to rapid weight gain and bloating.

Fad diets that severely restrict food groups or nutrients may also mean that you miss out on the protective health effects that a balanced eating plan provides. The answer is a balanced eating plan.

Don’t worry. There is an eating plan that gets results. You can achieve and maintain a healthy body weight and you don’t have to cut out any foods because you can eat everything – in moderation.

It’s called a balanced eating plan and it’s nothing new. Combined with moderate physical activity, it will change your life.

With a balanced eating plan, it’s what you leave in that makes all the difference. For a balanced eating plan to be successful, you need to:

  • Eat plenty of vegetables, legumes, and fruits. 
  • Include a variety of cereals (including bread, rice, pasta, and noodles), preferably wholegrain. 
  • Include lean meat, fish, poultry, or alternatives. 
  • Include milk, yogurts, cheeses, or alternatives. 
  • Drink plenty of water. 
  • Limit saturated fat and moderate total fat intake. 
  • Choose reduced-fat varieties of foods where possible. 
  • Choose foods low in salt. 
  • Limit your alcohol intake, if you choose to drink. 
  • Consume only moderate amounts of sugars, and food and drinks containing added sugars. In particular, limit sugar-sweetened beverages. 
  • Be active every day 
  • Once you have a healthy eating pattern, you’ll soon feel like you have more energy and you’ll want to be more active. Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, days. 
  • Enjoy some regular, vigorous exercise if you can for extra health and fitness. 

A healthy lifestyle is easier than you think, Changing your eating and physical activity habits can be difficult at first. But once you’ve started, it’s easy to sustain. Here are a few tips to help ease the transition: Combine an active lifestyle with healthy eating.

Make small, achievable, lifelong changes to your lifestyle, and eating habits.

  • Fill up on low-calorie nutritious foods. 
  • Keep portions moderate in size. 
  • Eat until you have had enough – not until you are full. 
  • Do your best to avoid eating when you are not hungry. 
  • Recognize that on some days you might be hungrier than on other days. 
  • Eat slowly and enjoy your food. 
  • Eat regular meals including breakfast, lunch & dinner. 

Signs that You are Eating Too Much Salt

According to dietary guidelines from AHA, We should consume 2300 mg of salt in a day. However we consume more than 3400 mg per day which is way more exceeding than the limit, and the worst part is that 70 percent of it is coming from processed & junk food. Too much salt can have unpleasant effects both in the long & short run.

Your body shows multiple signs in case you are eating too much salt:

  • Puffiness

Excess salt in blood results in fluid imbalance.drawing water out of cells into the bloodstream. This causes water retention & puffiness.

  • Bloating

Bloating is characterized by a buildup of gas & discomfort in the stomach…making your stomach to balloon out. This is more common in people having a high sodium diet.

  • Excessive Thirst

When you consume salty food water is drawn out of cells triggering thirst.

  • Trouble in sleeping

Excessive salt negatively impacts your sleep. It causes frequent nightmares & frequent urination. Also, water retention caused by excessive salt consumption makes it difficult to lie down comfortably.

  • Chapped lips

Sodium contributes to the dehydration of cells. this includes cells of your lips & skin. Make sure to drink more water & avoid over salty food for smoother softer lips.

  • Acne

Acne is linked to inflammation, as is excess sodium consumption. Thus there seems to be an inter relationship.

  • Poor gut health

Eating excess salt results in the growth of bad bacteria such as Helicobacter pylori there attack the stomach lining & cause infection. It may lead to ulcers as well.

  • Weak Bones

Excessive salt elevated urinary calcium excretion. This leads to calcium loss from your bones. It may also result in osteoporosis.

  • High blood pressure

Eating food high in sodium results in high blood pressure …in overtime leading to CVD, stroke, or heart failure.

  • Kidney stones

Diet high in sodium can result in a concentration of calcium in the kidney. Leading to stone formation.

  • Cognitive Problems

According to studies excessive salt intake is linked to an increased risk of dementia &cerebrovascular diseases. Keep your brain healthy by limiting sodium heavy foods.

Here are simple ways to fix this :

⁃ Avoid all kind of processed or packaged foods

⁃ Use a mix of common salt and black salt for cooking

⁃ Avoid adding salt to salads or fruits or juices

⁃ Avoid eating papads, chutneys, pickles loaded with salt