Dietitian Susie Burrell has revealed the five fad diets that do work – and the ones you should steer clear of if you want long-term weight loss results.
The Sydney-based expert said fad diets pop up almost daily in the headlines, but there are some that are more beneficial than others for your waistline.
From Keto to fasting, Susie shared the five plans to try, and why approaches like the cabbage soup diet, the Israeli army diet and the lemon detox diet will never get you results.
Dietitian Susie Burrell (pictured) has revealed the five fad diets that do work – and the ones you should steer clear of if you want long-term weight loss results
Susie explained that the Keto diet might sound like a new fad, but it has actually been used to manage a range of clinical conditions by doctors for years (stock image)
Keto diet
Writing on her blog, Susie explained that the Keto diet might sound like a new fad, but it has actually been used to manage a range of clinical conditions by doctors for years.
A keto diet requires followers to reduce their carb intake to a very low level, so that ketosis or fat-burning is induced as the body breaks down fat stores to be used as fuel.
Carbs are replaced with fat and protein, so you can expect to see plenty of avocado, butter, eggs and cream in the keto diet.
‘Achieving the ratios required to follow the keto diet is somewhat challenging, but if you can and do follow it, it will work very effectively,’ Susie said.
The reality for many people when they try keto is that they are in fact just following a low-carb approach.
‘The focus on fresh, unprocessed food with the Paleo diet naturally supports weight loss, as does the complete avoidance of processed carbohydrates,’ Susie said (stock image)
Paleo
The difference between Keto and Paleo is that if you follow a Paleo diet, you are allowed fruit and some starchy vegetables including sweet potato and butternut squash.
‘The focus on fresh, unprocessed food naturally supports weight loss, as does the complete avoidance of processed carbohydrates,’ Susie said.
The main downside to the Paleo approach is that you might not get much calcium – but Susie said it can be a good diet to follow provided you keep an eye on this.
People on the Paleo diet often find they eat plenty of fresh foods, which can only assist weight loss.
VLCDs
Very Low Calorie Diets have a mixed reputation, as they often see you replace meals with meal replacement products and diet shakes.
Devotees of such plans often eat just 800 calories per day, which can lead to fatigue, dizziness and of course weight loss.
‘Now commonly utilised by weight loss surgeons prior to surgery, VLCDs are extremely effective in reducing fat stores in the liver whilst also inducing ketosis as overall calorie and carbohydrate intake is extremely restrictive,’ Susie said.
The only issue that can come around with them is that when they are ceased, all – and potentially more – weight will be regained.
Fasting diets trigger a number of metabolic benefits in the body – which supports a fast metabolism (stock image)
5:2 fasting
Fasting or time-restricted eating has been shown to be successful in numerous studies.
And Susie said when done correctly, it can really work.
‘Fasting diets, or specifically the fasting regime that requires followers to commit to two very low calorie (<500 calorie) per days each week have been shown to be effective in supporting relatively slow (1-2kg a month) weight losses,’ Susie said.
Even better, fasting triggers a number of metabolic benefits in the body – which in turn supports a fast metabolism.
The dietitian advised that you merely make sure you are fuelling your body adequately when not fasting to make sure your body can work as it should.
Low carb diets often eliminate all bread, rice, cereal, pasta, fruit and starchy veg – and Susie said they are ‘extremely effective in achieving fat metabolism (stock image)
Low carbohydrate
Finally, Susie highlighted the low carb approach, which is different to Keto as it still requires between 10 and 20 per cent of calories from carbohydrates.
Low carb diets often eliminate all bread, rice, cereal, pasta, fruit and starchy veg – and Susie said they are ‘extremely effective in achieving fat metabolism, at least in the short term’.
Again, the worry is that if you ever jump off the low carb bandwagon, you will quickly put the weight back on.