Things are moving way fast these days — but that doesn’t mean your weight should 

Summer is here and while many of us started our ‘Summer Body Shred’ (here’s to you, Chloe Ting) back in September, some of us are still trying to get our physiques in peak form. But here’s the thing: that fad diet you’ve been following — the one where you eat a teaspoon of peanut butter after fasting for 11 hours — is not going to do much for you except make you feel miserable. And very hungry. When it comes to our health and well-being, do we really want to be following trendy diets? (Thanks, TikTok!) Especially when we’re all aware of toxic diet culture…  

Here’s the update: the thinking has changed around losing weight. Before, we were prompted to follow diets that were restrictive or incredibly demanding on one’s body with the aim of losing weight fast. After all, even with the Body Positivity movement, there’s still a fixation on what a ‘healthy’ body should look like. These fad diets do more harm than good — but we’ve got you covered. 

Why call it a fad?  

Fad diets are diets that become popular with very little, if any, scientific research backing up their so-called fast solutions. According to Cape Town dietitian Carey Seady, these diets are considered a ‘magic bullet’ for weight loss but many of them lack a proper nutritional basis. According to Carey, you can spot a ‘bad’ diet by two things:

• It’s too extreme. 
• It cuts out entire food groups.

Ditch these diets  

While they may have some benefits, the cons can far outweigh the pros for most people.  

Intermittent fasting  

Many ‘fit-fluencers; friends and that lady at work swear by this method, but it doesn’t work for everyone. The risk is that you might overeat at the next meal or choose the ‘wrong’ foods. In a discussion on the Expresso Morning Show, dietitian Carey Seady said: “Most studies coming out now are showing that there is no difference in weight loss between those on a calorie-restrictive diet and those that are intermittently fasting. But they actually are finding that those who are intermittently fasting are losing more lean muscle mass and depositing more fat around the abdominal region.”  

The Keto diet (and other low carb, high fat diets) 

Not only is this diet hard to follow, it also aims to put your body into a state of ketosis by elevating acids called ketones in your blood. The danger here is that following a diet such as this can be unsustainable, can lead to vitamin and nutrient deficiencies, high and physical symptoms such as fatigue from low blood sugar, and can ultimately damage your kidneys and liver.  

The liquid diet  

You may have heard of the Master Cleanse — a diet many celebrities swear by as the ultimate weight-loss solution. Though Beyonce may have shed half her weight in just 10 days, a diet constricted to shakes and juices — or laxative teas and salt water — can cause disregulation of your body’s blood sugar levels, and it has been found that these types of diets can actually slow down your metabolism.  

The *insert food type* diet  

Yet another common celeb-endorsed way to lose weight fast, these diets are nutritionally imbalanced, and many of the foods they focus on are meant to be consumed in conjunction with other food groups. According to the Heart and Stroke Foundation, eating the same food or food groups limits intake of the nutrients your body needs. Starving yourself of these nutrients can lead to you not being able to function. Some examples of these types of diets:  

• The Carnivore (Paleo Diet) — eating mostly animal products such as meat, fish and eggs
• Grapefruit Diet 
• Soup Diet 
• Baby Food Diet 

Did you know?  

A poor diet can increase the risk of, or hugely impact existing, anxiety and depression. Focusing on a well-balanced diet that is rich in whole foods can not only improve your physical health, but your mental health too.  

The Heart and Stroke Foundation encourages the ‘Plate Model’ for eating less to weigh less 

½ Non-starchy veggies such as broccoli, spinach, cabbage, carrots, cauliflower, tomatoes 

¼ Lean protein such as chicken, fish, eggs, pork, lean beef 

¼ High-fibre carbs such as brown rice, wholewheat pasta, sweet potato, butternut, beans 

What you need instead 

There are science-backed diets that are proven to work, when followed in conjunction with regular exercise and healthy lifestyle habits. With these diets, the focus is on eating (on a regular basis) a well-balanced plate that doesn’t skimp on nutrients — or flavour and enjoyment. 

The DASH Diet 

‘Antioxidant’ is the buzzword — and the DASH (Dietary Approaches to Stop Hypertension) is just that, as is the Mediterranean Diet. Essentially an anti-inflammatory eating plan, it focuses on: 

• Veg, fruits and whole grains
• Fat-free or low-fat dairy
• Fish, poultry, beans, nuts and vegetable oils

These diets encourage wholesome eating, limiting your intake of overly processed foods, which are harmful to your heart and health. Instead, they encourage an omnivore diet, focused on foods that keep you feeling full for longer, which optimises metabolism and energy, leading ultimately to a leaner body. 

It’s not just what you eat 

Beyond the veggies and lean proteins, how you eat is incredibly important. A recent study showed that those who eat a ‘big’ breakfast packed with protein and fibre are less hungry through the day and more satisfied with their food. This, in turn, can lead to weight loss, as your metabolism is optimised and you won’t lose your energy fast. (Think of that big dip after you’ve had a takeaway meal.)  

Carey notes that for many people, over a seven-day period, balancing their weight is more reliant on their ‘energy in’ than when they eat. So, whether you choose to start eating at 5am or at noon, the food you eat and the amount you eat matters more to your body than the time. 

She also says aiming at losing a kilogram per week is a safe rate, but this may vary for individuals. 

You need to enjoy your food 

You know when you’re told what to do and what not to do, time and again? Like a micromanager or a strict parent. It can become frustrating. The same goes for your body. When you eat well and you eat mindfully — cutting out the screen time and focusing on what’s on your plate – you enjoy food more and your body relaxes. Stress can drive your body to do crazy things and lose its balance. But by implementing healthy and wholesome dietary habits, you’ll be amazed at the results. 

Words: Saadiqah Schroeder
Photography: Gallo/Getty images