The fad diet or crash diet is a global obsession trend that promises fast weight loss by practising extreme dieting. It includes promoting certain food combinations or restricting certain food groups.

Now you may be asking “does it sound too good to be true?” and “what are the potential side effects?”

Read on to find out 5 truths about fad diets!

1. Fad diets may have harmful side effects

In the initial phase of fad diets, you might find yourself feeling nauseous, dizzy, dehydrated, constipated, weak and easily fatigued. And over time, this may slow down your body's metabolism due to a prolonged deficiency in vitamins and minerals.

2. It is not for everyone!

Ever heard of the Mediterranean diet? It is considerably a healthy diet mainly comprising fruits, vegetables, nuts, fish/seafood, extra virgin olive oil, etc. However it is not suitable for those who are allergic to seafood. It may not be suitable for those with kidney disease and hyperkalemia (high potassium levels in the body) as well because the diet is high in potassium.

3. Certain fad diets may increase your risk of cardiovascular diseases

The Ketogenic and Atkins diets are high in saturated fat which may increase the risk of atherosclerosis, and in turn lead to strokes or heart diseases.

4. You will miss out on a variety of foods

Some fad diets exclude certain food groups like carbohydrates. Depriving your body from a certain food group is likely to rob you of the nutrients essential for bodily functions. The key is to control the frequency of your meals and the portion you consume in order to stay healthy!

5. It is not sustainable

Fad diets are typically restrictive in nature. With intermittent fasting, one can only eat within an 8-hour window every day. This is not sustainable at all. Plus, it might make it harder to dine with family and friends.

What’s more, your weight may rebound once you get off the diet.

Fad diets are not the way to lose weight

If you want to lose weight, you do not need to deprive yourself of certain foods. The formula to losing weight sustainably is to reduce your caloric intake and increase your energy expenditure. In fact, having a balanced diet that consists of carbohydrates, protein, fruits and vegetables can actually help in weight loss. If you don’t know where to start, consult a nutritionist to see how you can achieve your weight loss goal healthily. You may also refer to My Healthy Plate by the Health Promotion Board to learn more about healthy eating habits.

Remember to consult a dietitian or nutritionist before you adopt any diet.