Fad Diets vs. Healthy Weight Management: A Guide for Teens

Fad Diets vs. Healthy Weight Management:
A Guide for Teens

You may have heard about fad diets that claim to help people lose a lot of weight quickly. Diets such as the Atkins diet™, the grapefruit diet, and even the Cookie Diet™ all claim to help you lose weight fast. But how do you know what will work and whether or not a diet is healthy? This guide is designed to help you spot a fad diet and manage your weight in a healthy way.

Do fad diets work?

While some people do lose weight when following a fad diet, it is important to think about the following points:

Weight loss is usually temporary and people often gain back all of the weight they lost.
Some of these eating plans can be harmful to your body.
Fad diets only allow you to eat certain foods, so are very difficult to follow.
Many diets do not provide enough vitamins and minerals to maintain a healthy body.

How can you spot a fad diet?

You can spot a fad diet by asking yourself a few simple questions:

Does this diet make some foods completely off-limits?
Does this diet promise that I will lose an unrealistic amount of weight in a short amount of time? For example: ten pounds in one week.
Are there any “good” or “bad” foods in this diet?
Do I have to buy certain foods for this diet at a special store?
Does this diet tell me that I do not have to exercise?
Is this plan temporary?

If you answered “Yes” to any of these questions, you have probably spotted a fad diet. Ads for these diets may draw you in and make you believe that it is easy to lose weight quickly. Actually, fad diets are really just a quick fix and are often very unhealthy ways to lose weight.

Are there healthier ways to manage weight?

Yes. There are much healthier ways to manage weight than trying to follow a fad diet. The best way to successfully lose weight is to make small changes that will fit into your lifestyle. We lose weight by burning more calories than we take in. To lose weight, add more calorie-burning activities into your day or eat fewer calories. Be sure not to restrict your calories too much or too fast, though. Talking with a registered dietitian or a nutritionist can help you figure out a healthy approach.

You can make some easy changes to cut back on the calories you eat by:

Choosing water or low-fat milk and avoiding drinks such as soda and juice that are loaded with sugar and empty calories.
Eating breakfast. This will prevent you from getting too hungry during the day and give you energy to think at school.
Packing fruit for a snack instead of buying chips or candy.
Eating more whole grains. Chose whole grain bread, whole-wheat pasta, brown rice, and high-fiber cereal which are more filling than refined grains.
Choosing lean meats such as chicken and fish or vegetarian sources of protein such as beans and tofu over fatty meats.
Eating a serving of fruit and/or vegetable at most meals and for snacks.
Watching your portion sizes. Eat until you are comfortably full, but not stuffed.

Simple ways to fit exercise into your day include:

Take the stairs instead of the elevator
Walk instead of taking the bus
Join a gym
Join a sports team
Go for a walk with your family or friends

Is there a way to tell if a diet is healthy?

A healthy diet should include the following:

A balance of healthy foods from all food groups (whole grains, fruits, vegetables, lean proteins, low-fat dairy, and healthy dietary fats)
A variety of foods within each food group (choose fruits and vegetables from all colors of the rainbow to get important nutrients)
Regular exercise or activity (60 minutes most days of the week)
Appropriate portion sizes
Regular meals and snacks
Some of your favorite foods and treats every once in a while
Flexibility to fit your schedule
Foods you can find in restaurants or at social events

Written by the CYWH and YMH Staff

Updated: 11/20/2009

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