Crash and Burn Why Fad Diets Fail
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As summer draws near, many people are embracing detox diets, intermittent fasting, low-carb programs, or other buzzy regimens to slim down. Before you fall for the latest dieting fad, consider this: About 95% of all these diets fail to produce lasting weight loss! Why are so many popular dieting regimens self-defeating? Here are the primary reasons and better strategies to try. DISRUPTING YOUR METABOLISM Crash diets clash with your body’s basic needs, setting you up for intense cravings and rebound eating. Low-carb and ultra-low-calorie regimens may seem to work quickly because they reduce water weight and deplete the body’s stored glycogen. Depriving your body of essential nutrients, however, can trigger cravings and binge eating and can slow your resting metabolic rate so much that you gain more weight in the future. Intermittent fasting is also hard to sustain because it clashes with a dieter’s natural hunger patterns and daily routines. SIDESTEPPING UNDERLYING ISSUES Many people try to diet without addressing the underlying reasons they overeat. Perhaps eating is a coping mechanism for dealing with low self-esteem or past trauma. Without exploring those reasons and finding alternative comforts, a crash diet is unlikely to work in the long run. PERPETUATING THE YO-YO CYCLE Restrictive diets also fail to change a person’s basic relationship with food. Many dieters slash their intake to ease their guilt or to punish themselves for binging. This can result in a repeated diet- and-binge cycle, reinforcing the dieter’s despair. Over time, the muscle loss and metabolic slowdown caused by diet-and-binge cycles make it even harder to slim down. SO, WHAT DOES WORK? Consider working with a dietitian or a therapist to examine your relationship with food. Rather than cutting out entire food groups, balance your plate with a mix of vegetables, lean protein, whole grains, and healthy fat. Read food labels and monitor your daily calories, protein, carbs, fats, fiber, and sugar. Finally, focus on small changes you can stick with rather than a drastic diet overhaul. As you work with your body instead of against it, remember: Our bodies crave consistency!
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