2023-06-10 00:30:09
Discover the reasons why these four trending diets are no longer recommended. Protect your well-being with a balanced diet.
We can say that there are countless diets that were a trend until just a few years ago. In fact, to this day eating models continue to be shared with which the idea of rapid weight loss is spread, among many other benefits. But why are most discouraged?
As stated in an article shared in Frontiers in Nutrition, many of the fad diets are ineffective, not only because they are restrictive, but because they are difficult to maintain over time, they can cause nutritional deficits and derive side effects. We detail 4 programs that are not recommended today.
From fashionable to obsolete: discover the diets that were trend
With your best friend excited about the results of his paleo diet and your sister committed to eating raw, you might wonder if you are falling behind. However, it is essential to remember that blindly following fashion is not always the best option for your health.
It is time to dust off those diets that captured the attention of many in the past and have now been forgotten. Read on to find out why these diets are no longer in trend and why they don’t help you achieve a healthier and more balanced diet.
Atkins diet
Cardiologist Robert C. Atkins was the architect behind this eating plan. In the 1960s, Atkins postulated that carbohydrates were the main culprits for health problems and weight gain.
Motivated by this belief, he developed a diet that relies on carbohydrate restriction and a preference for foods high in protein and fat to achieve and maintain the desired weight.
The Atkins diet is structured in four phases; however, the first is the most restrictive. This ‘induction’ stage is characterized by a very low carbohydrate intake (20 net grams per day).
An approach called “net carbs” is used to monitor carbohydrate intake, which is calculated by subtracting the amount of fiber from the total amount of carbohydrate in grams.
What are the risks of the Atkins diet?
Restricting the consumption of carbohydrates can also lead to ketosis. This occurs when the body does not get enough to turn them into sugar for energy.
In response, the body breaks down stored fat and ketones build up in the body. This situation can lead to side effects such as nausea and bad breath.
According to specialists from the Mayo Clinic, reducing carbohydrates to an extreme during the first phase of this plan can also bring a series of side effects such as the following:
- Headache
- dizziness
- Weakness
- Fatigue
- Constipation
On the other hand, the Cleveland Clinic warns about other aspects of the Atkins diet that are worth keeping in mind. First of all, this regime allows the consumption of processed meats, which are high in fat and sodium.
In this regard, it is important to consider the negative effects it can cause on long-term health. For example, they have been shown to increase the risk of heart problems and certain types of cancer.
Also, exclude healthy foods like fruits and some vegetables in order to stay under the carb limit.
These foods are an important source of vitamins, minerals, disease-fighting phytochemicals, and fiber—essentials for a balanced, healthy diet. Restricting your intake can deprive the body of essential nutrients and negatively affect general health.
paleolithic diet
This eating plan is a ‘modern interpretation’ of what people might have consumed during the Paleolithic era. According to the United States National Library of Medicine, 2.5 million years ago it consisted of eating legumes, tubers, seeds, nuts, insects, shellfish, and honey.
Currently, It is based on the inclusion of lean meats, fish, fruits and vegetables with a low glycemic index, nuts and seeds. Also, largely avoid carbohydrates, dairy, most types of added sugar, and certain oils, such as canola.
It doesn’t stress calorie count or portion sizes. Some plans even allow some ‘cheat meals’ or cheat meals a week.
What are your risks?
The Paleolithic diet, like any dietary approach, carries certain risks that are important to be aware of. Here are some of them:
- Constipation. There are those who base the Paleolithic diet on animal proteins and neglect carbohydrate sources that provide fiber. This misconception can lead to problems like constipation, since a lack of fiber negatively affects the digestive process.
- High cholesterol risk. As explained by experts from UC Davis Health, from the University of California, the paleo diet is high in saturated fats because it involves a higher intake of foods of animal origin. Consequently, following this regime for a long time can raise bad cholesterol levels and, therefore, the risk of cardiovascular diseases.
- Changes in intestinal bacteria. According to a study published in European Journal of Nutritionlong-term paleo dieters may experience negative changes to their microbiota and have higher levels of harmful bacteria.
- Osteoporosis and fractures. On the other hand, if calcium and vitamin D are not ingested from the allowed foods or from a vitamin supplement, the risk of osteoporosis and fractures also increases.
Raw diet
The raw, unprocessed food diet, known as ‘raw food’ o ‘raw diet’was a trend in the past, but has lost popularity in recent times. This is based on consuming food in its natural state, without subjecting it to any type of heating that could alter its structure.
This regimen includes various preparation methods such as soaking, dehydrating and juicing food. In addition, it allows you to chop and mix the ingredients. However, it is important to note that the diet excludes any food that has been heated above 104° to 118°F (40° to 48°C).
Within the dietary recommendations of this lifestyle, a variety of options are included:
- Raw or dehydrated fruits and vegetables.
- Freshly made fruit and vegetable juices.
- Soaked and germinated beans and cereals.
- Raw nuts and seeds.
- Coconut milk.
- Almond milk.
- Powdered green foods, such as dried wheatgrass or seaweed.
- Fermented foods, such as kimchi and sauerkraut.
- Eggs, fish and raw meats.
However, it is recommended to avoid certain foods in this lifestyle, such as refined oils, salt, sugar, coffee, tea, alcohol, and pasta.
What are your risks?
Plunging into the world of the raw food diet was tempting, but it’s not as safe as you might think. Behind that fresh and natural appearance, food hides dangerous secrets. In fact, the act of cooking plays a relevant role in breaking down toxic chemicals present in them and reducing the risk of poisoning.
According to the Centers for Disease Control and Prevention (CDC), those products of animal origin that have not gone through the fire are the main culprits of wreaking havoc on our health.
We are talking about raw and undercooked meats, including chicken; unpasteurized milk and its derivatives and, of course, shellfish. As mentioned in previous lines, this regime advocates the consumption of raw eggs, however, a study published in 2017 mentions that this practice can cause salmonellosis.
But beware! Don’t think that raw fruits and vegetables are without risk. Although you are less likely to suffer consequences from eating them in their natural form, bacteria can lurk.
Fortunately, cooking and washing them well can eliminate that danger. In this way, you can enjoy its flavor and take advantage of its benefits without fear.
feeding tube diet
This is another of the diets that were a trend and, certainly, it is one of the most impressive. Also Known As ‘K-E diet’, This is an extreme approach using a technique called ‘nasogastric tube feeding’.
In this case, a feeding tube is inserted through the nose to steadily pump out a mix of protein, fat, and micronutrients to provide around 800 calories a day.
According to a report by TIME Magazine, the diet works by pushing the body into the early stages of starvation. When calories are reduced so drastically, the body responds by entering a state of ketosis, where it begins to burn stored fat.
On the other hand, by causing such rapid weight loss, this diet can make the body not only lose fat, but also muscle mass.
At the time, the diet KE It was a trend among brides looking to lose weight before their big day.
What are your risks?
From Stanford Medicinereport that nasogastric tube feeding can have some side effects, including:
- Constipation.
- dehydration.
- Diarrhea.
- Skin problems (around the tube site).
- Problems with the feeding tube, such as blockages (obstruction) and involuntary movement (displacement).
Remember that this therapy is only recommended for people who do not get enough nutrients in a conventional way or psychiatric patients who refuse to eat.
Lessons Learned from Trending Diets: Prioritizing Long-Term Health
In conclusion, diets that were a trend in the past have revealed their lack of sustainability and potential long-term health risks.
The obsession with following restrictive or extreme regimes it can lead to nutritional imbalances and eating disorders. For this reason, it’s important to remember that the key to healthy eating lies in taking a balanced approach.
Fruits and vegetables are abundant sources of vitamins, minerals and fiber, so it is recommended to include them in every meal. Whole grains, such as brown rice and quinoa, provide fiber, while proteins such as chicken, fish, beans, and dairy are critical for tissue development and repair.
Also, it’s important not to forget healthy fats, such as those found in avocados, nuts, and olive oil, which are essential for brain function. In addition, attention should be paid to portions and moderate consumption of processed foodsrich in added sugars, saturated fats and sodium.
Instead of looking for quick fixes and fads, it’s better to focus on establishing long-term, sustainable eating habits that promote overall health and wellness.
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