With the increasing consciousness to become lean, there has been a proliferation of hundreds of weight loss fads promising spectacular results within a short time. But many of these fads are just that- bogus claims that won’t get you anywhere near your ideal body weight. In fact, some of these weight loss fads do more damage to your body and make it harder to lose weight in the long run.
Many of these weight loss fads are the result of popular and celebrity trends, which have caught on the general public. Take the case against the consumption of milk, with some advocates claiming that humans don’t need milk because we are not baby cows.
If you've been trying to lose weight, the most effective way is to stick to sustainable diets and exercise routines that will help you lose the weight and keep it off for good. Here are some of the most overrated weight loss fads you should be ditching since yesterday.
Coconut Oil
Much has been said about the fat-incinerating powers of coconut oil, but the truth is that most of these claims are overrated. In many studies that have investigated the effect of coconut oil consumption on weight loss, researchers found that the oil was only active for about two weeks after which it became ineffective in increasing metabolism or promoting higher calorie expenditure.
In fact, trying to lose weight with coconut oil can backfire big time because it is dense with calories. You have about 865 calories in 100 grams of coconut oil, which means you will be ingesting about 160 additional calories by using 20 grams of coconut oil to cook. It really isn’t worth it after all in the long term.
If you want to enhance your weight loss with oils, go for olive oil and make sure you consume in moderation.
Detoxing
Detox diets such as the Master Cleanse don’t provide your body with the nutrients it needs to perform optimally. The body has been built to detox itself naturally, so it’s a waste of time trying to detox it with low-calories drinks and juices. In fact, detoxing can make you eat uncontrollably with the hopes that detox will help you flush out toxins and excess calories.
Apple Cider Vinegar
There has been a lot of hype about apple cider vinegar and how it has helped many people lose weight in record time. But much of it is hogwash. It is true that studies have linked intake of apple cider vinegar to the regulation of blood sugar levels, but there isn’t enough scientific evidence to validate the claim that ACV can help you lose weight. While it may be ideal to add it to your salad, you shouldn’t bother drinking it like juice because it's likely going to be a waste of your time and resources.
Using Less Weight but Doing More Reps
Strength training is a powerful way of losing weight because it helps strengthen and build muscle mass which ultimately leads to increased metabolism and calorie expenditure. But to become stronger and grow bigger muscles, you need to lift heavier weights, not smaller weights for longer.
Weight training requires strength, and you are not getting stronger if you are still lifting the same weights you lifted six months ago. You won’t activate any muscle response by lifting less weight for longer; you may be wasting your precious time. If you aim to lose weight with weight lifting, you must be lifting bigger and heavier weights as your program progresses, and with that comes stronger and bigger muscles and increased efficiency in burning calories.
Gluten-free
Gluten, which is a protein compound found in wheat, oats, and such other grains has been demonised as a bad and dangerous food by weight loss advocates. But this cannot be further from the truth.
People who have celiac disease are allergic to gluten, and these are the only people who should normally avoid gluten. If you don’t have celiac disease and gluten doesn’t cause any adverse reactions in you, why do you have to avoid it?
Eating gluten-free doesn’t translate to making healthier choices, you are only following the crowd. Except you are intolerant to gluten, eat and enjoy bread without feeling any guilt.
Low-Carb Diet
Low-carb diets such as the ketogenic diet are effective for losing weight, but only for a short period. This is because your body's preferred source of energy is carbs, and it suffers when you deprive it of this important macronutrient for prolonged periods.
Studies have shown that carb-restrictive diets cause you to lose weight largely through loss of water, and they are highly unsustainable in the long run due to their restrictive nature. Your plan should be to follow a diet plan that is sustainable for a lifetime, and a low-carb diet may mean eliminating several foods that you enjoy. You will end up becoming frustrated, and eat your way back to your starting point when it becomes unbearable. Save yourself the stress and follow a healthy diet that allows you to enjoy your food while keeping your weight under check.
Low-fat diet
Research has shown that following a low-fat diet might not be an effective way of losing weight, according to this meta-analysis published in Lancet. The researchers found that higher-fat diets were more effective for weight loss compared to low-fat diets. Eat healthy fats and remember to consume in moderation.
Weight loss revolves around your calorie deficit. If you wish to lose weight, adopt a diet and workout plan that helps you expend more calories than you eat. Follow a sustainable diet plan like the 80/20 rule where you eat healthy foods 80 per cent of the time and allow yourself the freedom to indulge for the remaining 20 per cent. Weight loss is not a short-term event-aim for a sustainable plan that helps you lose weight and keep it off forever.
