Fad will not beat flab, warns Faculty of Medicine

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International No Diet Day (INDD) on 6 May was established in 1992 to promote healthy eating and living habits. It is a day to celebrate body shape diversity and to raise awareness of the potential health risks of irresponsible dieting.

According to Irene Labuschagne of the Faculty of Medicine and Health Sciences' Nutritional Information Centre of Stellenbosch University (NICUS), the information available on nutrition is often perceived as contradictory, which makes it difficult to distinguish between fact, misinformation and fiction.

"In South Africa and internationally, people are constantly looking for that magic bullet approach to losing weight, wanting a quick fix to get the bodies so often seen on TV, in glossy magazines and in social media.

"These diets can come at a price. Not just a financial cost, but there can often be a cost to health if these diets are followed over a period of time."

Overweight and obese people should decrease the amount of food energy that they consume and increase their energy expenditure. This should be done by eating the correct types of foods, in the correct amounts, and being physically active.

Healthy diets should be easy to adhere to over time. "An eating pattern for life should be the one that one can stick to and it should include enjoyment, a rich variety of foods in appropriate portion sizes and moderation." One should consider what changes one should make in the long-term, not only to lose weight but also to keep it off.

The information explosion in the science of nutrition very often creates the impression that available information is contradictory. Consequently, it is no longer easy to distinguish between fact, misinformation and fiction. The Nutrition Information Centre of Stellenbosch University (NICUS) was established to act as a reliable and independent source of nutrition information.

With the increasing obesity epidemic comes the search for effective dietary approaches for energy restriction and weight loss. In South Africa and internationally people are constantly looking for that magic bullet approach to losing weight, wanting a quick fix to get the bodies so often seen on TV, in glossy magazines and in social media.

Do not opt for a fad diet

Definition of fad: It could be potentially harmful to consumers (Food Faddism; Health Fraud; Misdirected Claims) "Food and nutrition misinformation consists of erroneous, incomplete, or misleading science without any scientific basis at all."

It is difficult to lose weight and there is a great deal of misinformation out there about diet and health. Therefore, fad diets pop up on a regular basis because they are so easy to manufacture and there is a ready-made market for them.

Mostly fad diets come at a price. Firstly, there can often be a cost to health if these diets are followed over a period and secondly, there are often accompanying books, products, paid-for memberships or online services that can quickly add up. The truth is, if something sounds too good to be true, it probably is.

Characteristics of a fad diet:

• A catchy title or brand: "The _____ Diet". One can fill in the blank with almost anything. For example, a recent fad diet is called "the cavemen diet."
  
• Outrageous claims of success: Diets claim rapid weight loss. In reality, on a healthy weight-loss diet people will lose about 1-3 kg per week maximum, depending on their current weight, fat percentage, and other variables.
  
• Testimonials: Testimonials can be very compelling, even though they are almost worthless as evidence. Celebrities are often linked to fad diet.
  
• The diet has a "secret": Fad diets often claim to have 'the secret' or 'key' to weight loss. Claims and language such as "unlocking the secret," "hacking the body" or "unleashing the genetic code" are often used.
  
• Demonise a food group: These diets advocate specific food recommendations and restrictive menus. This often goes hand in hand with the concept that there are also magic foods that should be encouraged.
  
• Scientific explanations; pseudo-science; attack critics of the concept: Claims are often made about toxins, anti-inflammatory properties, anticancer or diabetic properties. Consensus statements and recommendations by qualified health professionals are often discredited.

Gold standard: healthy diets for weight loss

A diet with fewer processed foods, less sugar and salt is ideal, but unless for a medical reason there is absolutely no need to cut or avoid any food group from a diet. It could result in nutrient inadequacies.

Healthy adults should follow a diet high in vegetables, fruit, whole grains, seafood, legumes, and nuts; moderate in low- and fat-free dairy products and alcohol; lower in red and processed meat; and low in sugar sweetened foods and beverages and refined grains.

Low carbohydrate diets are not more effective for weight loss than balanced diets. Low carbohydrate (<45% of energy from carbohydrates) diets and balanced diets both produce similar weight loss, confirming that the proportion of carbohydrate, fat and protein in the diet does not influence weight loss, only the total energy intake itself.

A good start for healthy weight loss is to consult a registered dietitian to assist with an individualised eating plan for weight loss. Search for content that is written or endorsed by nutrition experts and health care professionals that are registered dieticians and nutritionists. This means that they are registered with the 'Health Professionals Council of South Africa.