4 Fad Diets That Actually Work


– Fad diets are extremely
popular for losing weight. They typically promise rapid weight loss and other health benefits based on no evidence whatsoever. However there are some so called fad diets that have been shown
to produce weight loss in controlled studies. Whats more these diets can
be healthy and well balanced and sustainable. So in this video I’m
looking at four fad diets that actually work. (chimes ring) Number one the Atkins Diet. The Atkins Diet is the
most famous low carb weight loss diet in the world. Created in the early 1970’s
it consists of four stages, including an initial
two week induction phase that restricts carbs to 20 grans per day while allowing unlimited
amounts of protein and fat. Now followers then gradually
add back their carbs in five gram increments in order
to determine their critical carbohydrate levels for losing weight and maintaining the loss. Now studies that compared the
Atkins Diet to other diets have shown it to be at least as effective and frequently more
effective for weight loss. Now in the famous A TO Z
study 311 overweight women followed the Atkins Diet,
the low fat Omish Diet, the Learn Diet or the Zone
Diet for a whole year. The Atkins group lost more
weight than any other group. Other controlled studies
have shown similar results with low carb diets based
on Atkins principals along with improvements in
heart disease risk factors. Number two vegan diet. Vegan diets have become
very popular among people who want to loose weight. They’ve been criticized
for being unbalanced and extreme because they
contain no animal products. But on the other hand
they’ve also been praised for being very ethical and
a healthy way of eating. Studies have shown that vegan
diets based on whole foods can lead to weight loss and
may reduce several risk factors for heart disease. One six month controlled
study of 63 overweight adults compared the outcomes
of five different diets. Those in the vegan group lost
more than twice as much weight as those in any of the other groups. And even longer studies have shown that vegan diets can
yield impressive results. In a two year controlled study
of 64 overweight older women. Those who ate a vegan diet
lost nearly four times as much weight compared
to the low fat diet group. Number three the 5:2 Diet. The 5:2 Diet also called the Fast Diet is a type of intermittent
and fasting that’s known as alternate-day fasting. On the 5:2 Diet you eat
normally for five days a week and restrict your calorie
intake to 500-600 calories for two days each week. This is done typically by
only eating one meal per day or two small meals. It’s considered a form
of alternate-day fasting. The extremely low calorie
allotment on the two fast days has led some to classify
the 5:2 Diet as a fad diet. However the evidence
supporting the health benefits of alternate-day fasting is growing. And it seems to be a legitimate
option for weight loss. Research suggest that
alternate-day fasting doesn’t cause excessive calorie intake on eating days. This may be due to the
release of a certain hormone that makes you feel full
and helps you eat less. Several other studies have
found that alternate-day fasting can be an effective
approach for losing weight or preserving more lean muscle mass which is of course ideal. Number four the Paleo Diet. The Paleo Diet short
for the Paleolithic Diet is supposedly based on the
diet of our hunter gather ancestors thousands of years ago. The Paleo diet restricts many
food groups, including dairy, legumes and grains. In addition critics have pointed
out that it isn’t practical or even possible to eat the same foods that our prehistoric ancestors did. The Paleo diet can be
a healthy way of eating that eliminates processed foods
and encourages its followers to eat a wide variety of
nutritious plant and animal foods. Studies suggest that
the Paleo Diet may also help you lose weight and become healthier. In one study 70 obese older women followed either a Paleo
Diet or a standard diet. In this case a standard Nordic diet. Now after six months the Paleo
group had lost significantly more weight and abdominal
fat than the other group. Interestedly the other group
caught up by the 24 month mark. In this five week study
10 obese older women who ate a Paleo Diet lost 10
pounds or four and a half kilos and had a 49% reduction
in liver fat on average. Now in addition to women
experiencing reductions in blood pressure, insulin,
blood sugar and cholesterol. So if you’ve been paying close
attention you’ll notice that all the diets I mentioned in
this video have completely different rules and restrictions. Whether it’s cutting carbs or
dairy or all animal products or processed foods or
even missing whole meals in this case of intermittent fasting. And they’ve all been shown
to work for weight loss because ultimately they
all do the same thing and that is to help you reduce
your total calorie intake because that’s what
weight loss comes down to. That’s why I always say in
the end the best weight loss diet or eating pattern for you is the one that you can stick to long term. Thanks for watching. Make sure to give this video a thumbs up if you found it informative. Don’t forget to subscribe to Health Finds Authority Nutrition YouTube Channel by clicking the red subscribe
button below this video. (gentle music)

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Reader Comments

  1. Twistedhippy

    Atkins and indeed low carb in general has mixed results v other diets for weight loss.
    Meta analysis shows it to be effective some times but not others .
    When all other variables are controlled low carb shows no metabolic advantage as in the "Hall keto" experiment.

  2. Lindy Ford Nutrition & Wellness

    Good video! Thanks for this info. I do agree that the best program is the one that you can stick to long-term, but it is also important to eat in a way that promotes your unique health. For example, I did a healthy vegan diet for awhile and actually gained weight. I have blood sugar issues (I'm a diabetic ready-to-happen even though my A1C is 5. 5).Too many healthy carbs don't work for my physiology, but I know it works for others. Thanks again for this video!

  3. Gerald Ford

    You forgot the mention the "BROAD" study – it showed the greatest clinical weight loss of any intervention which did not limit calories or include an exercise requirement, and it was a whole food plant based diet.

  4. Meaghan Kennedy

    Unfortunately health isn't just about weight loss. Just because a diet shows weight loss doesn't always translate to health in the long term.  This is what I find most frustrating about weight loss studies that neglect to measure other known markers of health.

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