If you want to lose weight, avoid these fad diets – here's what experts say you should do instead

health

Written by Ashlyn Messier, FOX News

Have you ever come across a diet method that promises to lose weight quickly and in a short period of time?

Perhaps it's a fad diet you should avoid.

Weight loss doesn't happen overnight. Any product or diet that promises weight loss will probably do more harm than good.

Sometimes it can be difficult to tell if you're facing a fad diet.

The most common fad diets promote rapid weight loss, are short-term, exclude certain food groups, have no scientific support, limit the number of calories you can eat, and follow a strict set of rules. Accompanying.

See which fad diets to avoid and get tips on what to do instead.

HCG diet

The HCG diet is widely considered to be an extremely unhealthy approach to weight loss.

It was invented in the 1950s when British physician Albert Simeons began promoting diets for weight loss.

There are two main requirements. The first is that you should only eat up to 500 calories each day.

The second component of this diet is a daily human chorionic gonadotropin supplement. According to the Mayo Clinic, this drug is primarily used to treat fertility problems.

The Food and Drug Administration does not classify HCG supplements as safe for weight loss.

Medical News Today reports that HCG supplements can cause mood changes, fluid buildup in body tissues, breast enlargement in men, and blood clots.

Sources say low-calorie diets also have a number of side effects, including malnutrition, depression, irregular heartbeats and gallstones.

cabbage soup diet

As the name suggests, the meal mainly consists of cabbage soup.

This diet consists of eating cabbage soup along with one to two other low-calorie foods every day for seven days.

This diet is not sustainable, but it also lacks nutrients from key food groups.

Since it is a very short-term diet, you probably won't lose much weight over the period.

This diet lacks many nutrients that are essential for overall health. Due to its restrictive nature and short duration, people end up gaining back the weight they lost at the end of the week.

baby food diet

Like many fads, the baby food diet has its roots in Hollywood.

With this diet, people reach for baby food in the cupboard and eat multiple jars at two meals a day.

Baby food contains enough nutrients for young children, but not enough for adults. According to VeryWell Fit, if you follow this diet for a long period of time, you may end up with nutritional deficiencies.

Additionally, the protein and fiber content is very low, so even after eating multiple jars at a meal, you'll probably still feel hungry.

cleanse with juice

Freshly squeezed juices packed with fruits and nutritious vegetables are great for your body, but not if that's all you're eating.

If you only drink juice without eating solid food, healthy products become unhealthy.

According to Health.com, juice cleanses can cause dehydration, kidney problems, and even increased hunger.

What should I do instead?

Overall, when it comes to weight loss, your best bet is to create a healthy balance of a nutritious diet that includes all food groups and regular exercise.

It's important to set weight loss goals that are realistic for you and continue to understand that visible changes take time.

“For most people, a realistic weight loss goal is probably only about 4 to 8 pounds per month,” says Jessica Isaacs, a Los Angeles-based registered sports dietitian and wellness advisor for Red Bull. He told News Digital.

A balanced diet should utilize all food groups while also considering portion sizes.

“We want a balanced diet and focus on being mindful of our portion sizes. And it's important to consistently consume high protein every day. We store carbohydrates. “You can, but you can store fat but not protein,” Isaacs added.

Losing weight and keeping it off takes time, balance, and realistic goal setting.

Fad diets can be a quick fix, but they aren't healthy or long-lasting.