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Kerrie's PMA Fitness:- Personal Trainer 07968 357475 | Personal Trainer. YMCA ETM Qualified, Gym Instructor, Registered Boxercise & KickBoxercise Instructor

Reasons Why Fad Diets Don’t Work

Each year millions of people go on fad diets hoping to lose pounds and gain a slimmer, trimmer body. They try low-fat diets, protein diets, milkshake diets and low-carb diets limiting their nutritional intake to get quick fixes. Many of you will lose weight quickly, telling everyone how successful the diet was. Unfortunately, most will not only regain the weight you lost, but gain additional pounds also. Then in turn you go onto try another fad diet. Does this sound familiar?? 

Here are some reasons for you to think about the next time to want a quick fix and why they won’t work;

Fad diets can play havoc on your metabolism. Your metabolism is the rate at which your body burns calories. You burn a certain number of calories at rest, that’s before your everyday work and life activities. Depending on your age and activity level, it can burn fast or slow. The body, in its normal state, called homeostasis, learns to maintain the weight you normally carry after a period of time. Once you dramatically decrease calorie intake your body, after a time, will create a new homeostasis based on the lower calorie count. This means that when you begin eating regular food again you will gain back much more weight than before because your body is used to surviving on fewer calories. Losing weight slowly with a healthy diet of all types of foods will keep your metabolism working properly.

Most fad diets concentrate on the food you eat instead of the exercise you should be adding. 70% of weight loss does happen due to the food that you eat but the other 30% comes from exercise and physical activity. You need to be able to exert the calories that you consume. By just eliminating calories and not exercising you may lose a few pounds but you are not turning it into lean muscle. Without muscle tone, your body looks flabby no matter how thin you are. The more lean muscle mass you have the more calories you burn. An exercise program along with a healthy diet will make you look leaner and trimmer. Also exercise will make you healthier inside, aswell as improve your appearance on the outside.

Losing muscle can also be the result of having little or no fat in your diet, as some fad diets suggest. Your body burns fat for energy. The idea is that if you don’t eat fat then your body will burn its excess fat for energy, thus losing weight. Unfortunately, when you begin to starve the body of the nutrients it needs it goes into starvation mode and hangs onto the stored fat. For energy, your body begins burning muscle instead. Fad diets encourages you to lose lean muscle mass and water which is why in the first couple of weeks you lose pounds giving you that quick fix but not for long term gains. Once you go off the diet your body will begin storing all excess calories as fat, making your gain fatty tissue quicker. The loss of muscle mass slows down your metabolism, making it easier to gain additional weight faster. Your body requires a variety of vitamins, minerals, proteins, carbohydrates and even fats to function properly and stay healthy.

Most diets concentrate on the 3 meal-a-day concept, leaving people hungry in-between meals. It usually isn’t the meals that sabotage a diet; it’s the hunger in-between. Snacking leads to over-eating and causes people to eventually give up the fad diet.People who eat several small, healthy meals and snacks a day tend to maintain their weight better while keeping their energy levels up. Those who diet this way also have more success in losing weight because they are less tempted to cheat.

Many fad diets limit carbohydrates, an important component in burning fat cells. The body extracts energy from fat with the help of carbohydrates. Carbohydrates from natural foods, such as fruits and vegetables, actually help muscle use fat for energy. Natural carbohydrates are actually good for you even when you are trying to lose weight. Carbohydrates are the first food groups to go when most of you diet,  but they are extremely important for energy levels. From my Personal Training experience and speaking to clients the view of most is that carbohydrates are not good. With the right complex carbohydrates in your diet they will help lift energy levels, improve well being and there is less chance that you will crave and binge.

Fad diets can actually be unhealthy for your body in the long run. By depriving your body of the nutrients it needs for long periods of time, you run the risk of damaging bones, vital organs, and even brain tissue. If you constantly yo-yo diet and lose and gain weight, you will put stress on your immune system and heart and lungs. Lose weight slowly with a healthy diet and exercise program. This really is the best, and healthiest, way to lose the pounds and stay fit for a lifetime.

PMA Fitness offers Wellness Evaluation consultations to discuss your current lifestyle, nutritional and exercise habits. PMA looks at what you can do to break your current habits, give you ideas for nutritional choices and an exercise programme suitable for you!!

Do not look for quick fixes look for long term losses that stay off.