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Contributed commentary by Spencer Vaughn:
Fad diets have been around for literally thousands of years, from the ever-present Atkins diet to the Cabbage and Urine diet from Ancient Rome – I swear I didn’t make that up. Unfortunately with the rise of social media influencers and quick-fix solutions, fad diets have become increasingly popular. There is no doubt that these diets often do more harm than good. Many fad diets promote extreme restrictions that are unsustainable and can lead to nutrient deficiencies, metabolic slowdown, and, worse still, disordered eating patterns.
After losing over 100 pounds personally, I decided to get certified in order to help others take back their health and fitness like I did. While I was getting my certifications as a Nutrition Coach and Weight Loss Specialist through the National Academy of Sports Medicine, we spent a lot of time and energy talking around the science, or lack thereof, behind fad diets.
These things typically promise rapid weight loss through severe calorie restrictions or by eliminating entire macronutrients. While these diets might offer quick results, they often lack essential nutrients necessary for maintaining good health. For instance, diets that cut out carbs entirely can deprive the body of fiber, vitamins, and minerals found in whole grains, fruits, and vegetables. This can lead to digestive issues, weakened immune function, and long-term health problems. Not to mention muscle loss which more and more research is showing to be a top indicator of all-cause mortality.
The mental effects of fad diets can’t be understated either. The cycle of losing weight quickly and then regaining it all back can be demoralizing and can lead to feelings of failure which can quickly spiral into clinical depression. This yo-yo dieting can also make it harder to lose weight in the future by slowing down the metabolism and permanently altering hunger hormone production. It’s important to recognize that sustainable weight loss and health improvements come from long-term lifestyle changes, not short-term fixes.
These diets also promote an unhealthy relationship with food, where individuals view certain foods as “good” or “bad.” This mindset can lead to guilt and anxiety around eating, contributing to disordered eating behaviors. Instead of following these harmful trends, we should focus on balanced, sustainable eating habits that include a variety of foods.
Clients of mine often are surprised with how much more food I ask them to eat after their initial assessment week. The mentality around health, weight loss, and diet are all so twisted that I am on a mission to make sure people know it’s not as complicated as 90’s TV made them believe!
Education is key in combating the allure of fad diets. As a community, we can promote better nutritional knowledge through public health initiatives, workshops, and support from local nutrition coaches and registered dietitians. Encouraging a balanced approach to eating that emphasizes whole, minimally processed foods, proper portion sizes, and mindful eating while embracing fun foods (you’ll have to pry my zebra cakes from my cold dead hands) can help people achieve their health goals without resorting to extreme measures.
By rejecting fad diets and embracing balanced nutrition, we can improve our physical health, mental well-being, and overall quality of life. Let’s support each other in making informed, healthy choices that last a lifetime.
Sincerely,
Coach Spencer
JonesboroRightNow publishes opinion pieces representing both sides of a variety of topics. Opinions presented do not necessarily reflect those of the newsroom or management. To join the conversation, visit jonesbororightnow.com/opinions.