15 Fad Diets: Definition & Dangers You Must Know

15 Fad Diets: Definition & Dangers You Must Know

August 3, 2019 48 By William Morgan


fad diets and why they are bad fad diet
is a label that people throw around all
the time but what is a fad diet
nobody ever explains it we kind of think
we know what it is but today we’re going
to evaluate and talk about what it
really is then we’re going to talk about
why diets fail and what sort of
principles do we need to understand when
we develop a lifestyle so that we can
lose weight and reverse insulin
resistance and reverse diabetes or
whatever other condition we have going
on and achieve and maintain the health
that we all like to have coming right up
I’m doctor Ekberg I’m a holistic doctor
and a former Olympic decathlete and if
you like to truly master health by
understanding how the body really works
make sure you subscribe and hit that
notification bell so that you don’t miss
anything so I just went on the computer
and I’ve typed fad definition and here’s
what came up
fad is something that has an intense and
widely shared enthusiasm people get
really excited and go kind of crazy
about it
second especially one that is
short-lived meaning people get excited
and it’s kind of a fly-by-night it’s
it’s there and then it’s gone and people
have no idea why they were excited about
it and number three it’s without basis
in the objects qualities
it’s a craze meaning people get so wound
up they get so focused on a promise or
whatever they’re excited about that they
forget to evaluate whether it’s a good
idea whether it’s safe or sound could it
actually be dangerous so that’s what a
fad is some synonyms are also things
like mania compulsion fixation novelty
that people just kind of lose their mind
over something and then we call it a fad
or if in the case of food we call it a
fad diet so some of the craziest ones
and the the list goes on and on and on
but things like the chocolate diet or
the wine diet or the pickles diet or
cottonballs diet or baby food diet I
swear I saw cotton balls diets so then
someone suggested that you dip your
cotton balls and something and then you
eat them and then the cotton would fill
up so that your stomachs you would feel
full and of course that’s just
ridiculously dangerous I mean if you
have a suicide if you have a death wish
then then go for that the others they
just fall on their absurdity because of
course you could lose a little bit of
weight but it is so far from sustainable
it is
far from nutritious and it’s nothing
that anyone could do for more than a
couple of days so we’re not even going
to go there but some of the other things
that are called fad diets they’re
actually more like cleanses and we’re
not going to get into detail here but a
cleanse has there’s a time and a purpose
for a cleanse if you understand why you
do it you don’t do a cleanse to lose
weight and then go back to doing the
things that you did before the cleanse
that’s just absurd you’re just going to
recreate the problem but if you do
what’s called for example the lemon
cleanse where you drink lemon juice
sweetened with maple syrup or you just
eat grapefruits or you do just cabbage
soup or you squeeze fresh juice for
yourself when you do a juice fast
these are cleanses and the purpose is
not to lose weight it’s to give your
body a break from digestion it’s to give
your body a break in some shape or form
now you can do the same thing really
with just a fast or a water fast so
there are many different ways of doing a
cleanse but realize it’s there for a
reason it’s not to lose weight and it’s
for a limited time okay so we’re gonna
leave those and then we’re going to talk
about some of the most more common ways
that people are trying to lose weight
because I’m just gonna assume that for
most people when they go on a diet
it is to lose weight that’s just 99% of
people the ones we’re going to look at
is calorie restriction as one way to
lose weight we’re going to talk about
keto and low carb high fat and
intermittent fasting when you talk about
those as a group because they share the
common principles that make them
effective then we’re going to talk about
the USDA recommendations / the standard
American diet and I know they’re not
exactly the same so I’m gonna qualify
why I put them on the same line here in
a little bit but let’s start with
calorie restriction that’s been the most
common way for the last
years or so people just say oh I’m gonna
eat less and I’m gonna lose weight and
then they think that that’s the way to
go and this is what the calorie in
calorie out people talk about for the
most part they think that if you can
just create a calorie deficit then you
will lose weight and that’s the only way
and they’re right in the sense that it
is all about calories that whatever you
put in has to get burned but they miss
the big picture they miss the point that
if you restrict calories your body will
slow its metabolism and then you eat
even less and your body will slow its
metabolism even less so it’s a vicious
cycle let’s talk about does it work and
again when we say work doesn’t mean can
you lose weight and the answer here is
yes because you can lose weight most
people can lose weight by eating less of
anything and when they restrict calories
they usually restrict carbohydrates also
here’s the problem calorie restriction
means you’re always eating a little bit
less than you would like
that’s called deprivation and if your
body then slows its metabolism so you
have eat even less and it slows its
metabolism and you have to eat even less
then it doesn’t work in the long run so
when we say does it work that’s kind of
a big question mark here because you
could lose weight initially but if it
really worked we would have a lot of
skinny people in this country and in the
Western world the point though is you
can’t sustain it and therefore it
doesn’t work 98% of people who lose
weight on a calorie restriction will
gain it back because they don’t like
being hungry so we’ll just say yes you
can lose weight but no it typically
always fails because sooner or later you
get caught up you start eating
because you kiss can’t keep it up
anymore does it address the root cause
what is the root cause of obesity and
weight gain the root cause is called
insulin insulin is a storage hormone
insulin makes you hungry because in
insulin’s attempt at lowering blood
sugar it stores the excess in the cell
and when you’re in storage mode that
means you don’t have access to the fuel
so if you have all that fuel stored but
you have don’t have access to it now
you’re gonna get hungry so insulin makes
you hungry so does it address the root
cause which is insulin resistance and
the answer is no and that is the whole
problem that is why it fails that’s why
the body lowers its metabolism that’s
why you get hungry that’s why you feel
deprived because the root causes insulin
resistance and unless you do something
to address the insulin resistance then
that is not addressing the root cause
and therefore it is also not sustainable
so these cannot all go together because
we can’t be deprived we can we can
suffer for a period of time but then the
body adapts and we suffer more and we
suffer more and then we hit a plateau
and then we can’t stand it and we start
eating and we gain the weight back so it
doesn’t really matter if it’s
technically possible to sustain calorie
restriction because in the end nobody
will do it and that’s why we are so
overweight because yo-yo dieting is
exactly that and the vast majority of
people 96 98 percent fail miserably and
that we have the the record in hand then
let’s talk about keto low carb and
intermittent fasting does it work in the
sense that can you lose weight on it
that even the skeptics even the
detractors will agree wholeheartedly
that yes absolutely
that keto low-carb
is probably the fastest way to lose
weight so does it work absolutely yes
and in terms of maintaining the results
we have thousands of people who are
finally losing weight and are keeping it
off so maybe we’d have to wait another
30 40 50 years to really see the
long-term results but my vote would be
that yes it is very very sustainable
because it works with the principles of
the body does keto low-carb intermittent
fasting address the root cause yes and
that is the only reason it works in the
long term because it is the only reason
is the only thing that addresses the
root cause which is insulin insulin is
triggered by carbohydrates by sugar
especially and if we keep eating the
sugar we’re going to keep producing
insulin we’re going to keep being
insulin resistant the only way long term
to reduce that insulin resistance is to
reduce the carbohydrates and keto does
low low-carb does it quite a bit
keto does it a little bit more and
fasting does it the most because during
fasting you eat no carbs at all so the
answer is yes it handles the root cause
is it sustainable
yes because things that are not
sustainable is because you don’t get
satisfied and fat and protein are very
very satisfying and that’s the first
thing that people notice when they go on
a diet like that or a lifestyle I should
say because they find that eating three
meals a day of highly satiating food of
food that makes you full three meals is
a lot and before you know it you
probably start cutting back a meal some
people are just nervous to cut back a
meal because they’ve heard oh you have
to eat three meals a day you have to eat
every few hours but because it is so
satiating because it is so filling you
end up eating less and it’s only when
you’re satisfied that it is sustainable
the difference between a diet and a
lifestyle is that the lifestyle is
something that you plan to continue a
diet is something you don’t plan to
continue and therefore if you change
something for the time being then it’s
like implied that you plan to go back to
doing the thing that didn’t work before
you did the diet so obviously you’re
going to fail so diets ultimately always
fail that’s why you should never ever do
a diet again because if you do something
temporarily you plan to go back to doing
the thing that didn’t work so just
figure out what a lifestyle is that you
can sustain and that you can maintain
and it has to be one in the long run
that is satisfying because otherwise you
won’t be able to sustain it so next
let’s talk about the USDA the US
Department of Agriculture and some
dietician commented and said that oh
it’s ridiculous
nobody would ever suggest 60%
carbohydrates in the diet sixty percent
of calories I don’t know where you got
those numbers so let me tell you again I
got those numbers from the USDA
recommended guidelines it’s the 2015
edition they published them on a
government website you can look it up
they publish they’ll show the whole
thing for you you can download it it’s a
long long PDF lots of detail and if you
read through the different sections and
you analyze it then you’ll find exactly
what I’m listing here so in a 2,000
calorie diet they recommend three cups
of dairy and they say that it should be
nonfat or 1% fat because the fat is evil
as we all know and if you have three
cups of dairy one cup of dairy has about
14 to 15 grams of sugar the sugar in
milk is called lactose but it’s still a
sugar it’s a disaccharide and
raises blood sugar and it acts exactly
the same way as table sugar does on
blood sugar and insulin and so forth
then they ask you to eat two cups of
fruit and some of that can be fruit
juice and you could eat canned fruit or
fresh fruit or dried fruit and if your
two cups of fruit
the average fruit is going to have
somewhere around fifteen grams of sugar
per a hundred grams so two cups of fruit
is about 400 or 500 grams so I am
counting sort of low here with 60 grams
of sugar from the fruit and yes it is
slightly better than table sugar because
it’s not processed it occurs in the
fruit so you’re getting it in a natural
form you’re getting it with some fiber
you’re getting it with some vitamins but
in the end the glucose and the sucrose
is gonna raise blood sugar and the
fructose is going to create insulin
resistance in the liver it doesn’t
matter in the end
where it comes from or what you call it
yes there are some that are a little
better but in the end it still causes
insulin spikes and insulin resistance in
the liver then they suggest you have six
ounces of grain and one slice of toast
is one ounce basically so that you
should have six units equivalent to a
slice of toast and half of that should
be whole grain so that leaves you to do
whatever eat whatever you like with the
other half so that could be white toast
or white flour products of some sort and
each of those will give you about 55
grams of sugar and they don’t call it
sugar they call it carbohydrate because
sugar is when it’s reduced down to a
single molecule to a single ring of
sugar or two rings of sugar called a
disaccharide but the starch in the grain
is just the same
sugar molecules linked up in change so
it’s only ten minutes away from becoming
the same kind of sugar that you get from
table sugar or glucose and the impact on
blood sugar is exactly the same it’s
gonna differ a few percent some points
up or down depending on how nature how
the the sugar is packaged in the food
but in the end it all breaks down into
sugar and it all creates an insulin
response then they tell you to have no
more than ten percent of your total
calories from added sugar so these are
things that you either add yourself like
two teaspoons of sugar and the coffee or
sugar on your yogurt or sugar in the
yogurt or sugar in cookies or soda etc
and they say you can have up to fifty
grams or 10% of your caloric intake so
2,000 calories 10 percent of that is 200
calories 4 calories per gram of sugar
means they think 50 grams of sugar per
day is an okay amount in addition to the
other sugars you’re already consuming
they recommend somewhere around 300
grams of carbohydrate in total they say
you should eat a few cups of vegetables
and if it’s leafy greens that’ll give
you about 4 or 5 grams of carbohydrate
of sugar per hundred grams of vegetable
and then you have some potatoes and some
starches to total up the balance there
so if we look at this then if we take
the dairy which is lactose we take the
fruit which is fructose sucrose and
glucose in various mixes in that fruit
and we add in the added sugar so now
we’re just talking pure sugar we’re
talking monosaccharides and
disaccharides that’s a hundred and
fifty-five grams of sugar that they are
recommending in the diet
and if you add in the white
our that is devoid of nutrients and is
ten minutes away from becoming these
mono and disaccharides
now we’re talking two hundred and ten
grams of sugar so I understand that the
USDA their recommendations they include
and they say you should eat some
vegetables and you should have some
salmon and you should have some eggs and
you should have some meat and so forth
and that the general population eats a
whole lot more processed food eat a lot
more candy and potato chips and Doritos
and chemicals but all in all it is not
that different
it comes sure there’s a little bit more
process here and there but in terms of
insulin resistance they’re pretty much
right on par with the standard American
diet and the main distinction that they
make if you read the fine print in the
USDA publication they say that we think
that no more than 10% of calories should
be added sugar and today the the general
public the average American the
statistics say that they eat 13% so
whoopty-doo they say that most of the
problems that we have with obesity and
diabetes is because they eat 13% of
their calories from sugar instead of 10
so if they just reduce it by 3% then
they should be able to reverse all of
these conditions and there’s nothing in
these guidelines about insulin
resistance or the effect of
carbohydrates the only thing they have
against sugar at all the added sugar is
that it is refined it doesn’t have the
nutrients the vitamins and the things
that come in the fruit and the dairy so
other than the fact that it displaces
calories that has more nutrients they
don’t see any problem at all with that
sugar so let’s look at if it’s a good
idea now that we understand a little bit
more
or what it is so does it work does it
mean does it can you lose weight on it
so well if you combine it with some kind
of restriction then yeah you could lose
weight temporarily you could lose it for
a few weeks or a few months or however
long you can keep that up but if you eat
the same proportions to maintain your
insulin resistance then no you will not
lose weight at all does it address the
root cause and the root cause being
insulin resistance can you reverse
insulin resistance eating 210 grams of
sugar and again we’re being generous
here because the whole grain has about
the same impact on insulin as well the
point being the majority of calories the
majority of food you eat are gonna spike
insulin so absolutely no you are not
reversing insulin resistance in the
least if you are pre-diabetic you will
become diabetic and that is why the
statistics are the way they are they say
if you we monitor and you become
pre-diabetic you will probably become
diabetic within 5 years that’s the
official version and of course that’s
going to happen if you eat this kind of
food and keep spiking that insulin is it
sustainable well that depends on what is
it that you’d like to sustain can you
keep eating this for the rest of your
life absolutely if you would like to
maintain and and keep growing the
epidemic of obesity and diabetes and
cardiovascular disease and all of the
degenerative conditions that are
associated with metabolic syndrome and
insulin resistance then yes it is
sustainable does it get any results you
want No so we’ll put a yes with a
question mark because absolutely you
could do it it’s not going to get what
you want
so now that we understand some of the
principles to look for then let’s talk
about what fad diets are and why they’re
bad
so is calorie restriction a fad diet
well let’s start looking here is it
intensely and widely shared enthusiasm
well maybe not people may not be so
enthusiastic but since most people try
this the majority of people try this
every year there’s hundreds of millions
of people every year that tried this I
would say that’s pretty intense and
widely shared enthusiasm or idea of that
concept so we’re gonna say that it meets
criterion number one especially one that
short-lived
so is that short-lived we can look at it
two ways how long can you keep it up at
a time and that’s not very long most
people do it for a few weeks the other
way looking at it is how long have
humans historically been applying that
principle so out of human existence
being about 250,000 years calorie
restriction has been practiced for
probably about a hundred years maybe a
hundred and fifty so a couple of hundred
years so yeah I would say that short
lived on on both of those accounts and
criteria number three without basis in
the objects qualities and meaning do
they care it may not be dangerous per se
but are they getting any results are
they doing it despite the fact that it
never gets them anywhere so yeah I would
definitely say that that they’re not
really paying attention to the results
that they’re getting they just don’t
know any better it’s like okay well it
failed ten years ago and nine years ago
and eight years ago and a yo-yo and
every time I lose 20 pounds I gained 25
back so I would say that’s without basis
in the object qualities let’s talk about
keto
low carb high fat and intermittent
fasting intense and widely shared
enthusiasm it’s not practiced by
hundreds of millions it’s not practiced
by the majority of the population every
year but it’s pretty popular because
it’s getting fantastic results so I
would probably have to say that there’s
becoming a widely shared enthusiasm and
and I can’t really blame people because
it’s doing what it’s supposed to is it
short-lived well again don’t be confused
by how long we have called it a keto
diet that label was invented in the
early 1900s when they were treating kids
with epilepsy so the label ketogenic
diet is relatively young but how long
have humans actually been in and out of
ketosis on a regular basis well anytime
that there weren’t a whole lot of plants
or fruits available grains weren’t even
invented a hundred thousand years ago so
they had meat they had nuts they had
fish and anything and if they had food
they could eat that if they didn’t then
they were fasting and that would put
them in ketosis so even though we call
ketosis a new thing it’s it’s a modern
concept in the terms of pursuing it it
is something that humans have done for
as long as we have been around so is
that short lived it’s as far from
short-lived as you can get it’s the
entire human existence that we’ve done
that so absolutely not
number two and number three without
basis in the object qualities it’s a
craze well this would imply that it
would be dangerous that people would do
it because they get some sort of promise
but they don’t really care if it’s
healthy or good for them and some people
might get into it with being so
desperate to try something that finally
works that they may not care but when we
look at the results when we see people
reducing insulin resistance getting off
metformin getting off insulin losing
weight blood sugar going from the 300s
to normal 80 or 90 when we see people
getting off cholesterol medication when
their seizures go away when we see
people getting off blood-pressure
medication when they have fewer heart
attacks then we can’t say that that’s
without basis in the objects qualities
it is getting all the results not just
the weight loss but it’s basically
creating not all but most of the results
that people are looking for there are
still other factors there’s still
disease processes outside of insulin
resistance there’s toxicity and
autoimmunity and so forth but 90 plus
percent of diseases are related to
insulin resistance and if you practice
keto low-carb intermittent fasting with
whole food then you are going to get
excellent excellent health results so we
have to give it a a non check on number
three as well it looks like calorie
restriction is a fad it looks like keto
is not a fad unless you discount the
fact that people get excited about it
that it’s a fad so let’s look at the
USDA the the standard American diet and
again I know they’re not exactly the
same but the principles are so close and
it’s what people have been eating for
the most part and as the government
recommended against fat about 30 40
years ago when they started publishing
these guidelines the rate of obesity and
the rate of diabetes went from a fast
growth to an exponential growth it just
took off like absolutely crazy because
when people were afraid of fad and they
thought anything nonfat was good they
started eating more carbs and more bread
and more cookies and more sugar and the
results speak for themselves is it a fad
an intense and widely shared enthusiasm
what is most of this
it’s sugar and grain it’s
comfort food or people crazy about that
is there a lot of processed foods that
have these components that people are
excited about you bet
it’s trillion dollar industry that’s why
people have carb addictions and sugar
addictions it’s the greatest drug
addiction in the history of mankind I
would say that’s definitely an intense
and widely shared enthusiasm especially
one that short-lived so we’ve been
eating processed foods for maybe a
hundred hundred and fifty years we’ve
had an abundance of processed foods for
maybe 50 to 70 years and we’ve had an
abundance of processed low fat food for
about 35 40 years I’d say that’s
extremely short-lived so definitely it
meets criteria number two so let’s look
at number three without basis in the
objects qualities well I don’t know
about you but it sort of seems crazy for
the USDA to publish some guidelines when
they see that there’s a crisis in
obesity and diabetes they say this is
how you’re supposed to eat and then
after that it gets worse and then they
do some studies and they find out that
well more people are actually following
the guidelines according to the surveys
there’s a greater percentage that are
following the guidelines there’s a
greater percentage that are exercising
more and yet the epidemic just keeps
going that looks kind of crazy to me and
if the end result is the current
healthcare situation where we’re
spending more money than any other
country in the world and we ranked last
on the health scale of the quality of
life scale of any industrialized nation
then that seems kind of crazy that seems
like they’re recommending something
without paying any attention to the
results that they’re getting
so what does this mean well if you’re
honest about this and you understand
what a fad diet is you understand that
keto low-carb intermittent fasting are
not fad diets you would also have to
conclude that the fad diet that the most
popular the most widely spread the one
that meets the most criteria except
maybe these absolutely ridiculous ones
for you just consuming cotton balls or
wine which I think we can agree we don’t
need to consider the USDA the standard
American diet is the worst fad diet we
have ever seen it’s been around for a
very short time it has disastrous
results and they keep recommending it
even though it has no promise of
changing anything
so fad diets are bad because they don’t
work diets are bad period because you
can never create a long-lasting solution
unless you develop a lifestyle that you
can sustain is there any fad diet that I
would recommend absolutely not I don’t
recommend a diet I don’t recommend a fad
diet I don’t recommend calorie
restriction I don’t recommend the
standard American diet or the USDA
government guidelines I recommend you
learn as much as you can about how the
body actually works the principles that
govern insulin the principles of whole
food and what it does to the body learn
more watch the videos on this channel
that talk about brain and cortisol and
stress because all of that participates
in the big picture the only lifestyle
that is sustainable is one that is
satisfying and that provides the
nutrients that your body needs those are
going to differ for different people
some people are going to have to do a
lot of intermittent fasting to reverse
and maintain their insulin resistance
some people can live on a low or low to
moderate carb level and never develop
insulin resistance
and then that’s their balance as long as
they stay away from toxic stuff and
things that are allergic to they’ll be
fine and that might even be close to
what the government is recommending if
they have if they’re active if they eat
whole food and if they have never
developed insulin resistance in the
first place I don’t think I would
recommend anyone to go to 300 grams but
they might be able to eat half of that
150 grams and be fine if you have
developed insulin resistance though if
you have obesity or pre-diabetes or
something like that then you can never
go even close to these numbers probably
ever again so there’s a balance that you
have to figure out for yourself where do
you fit on that on that continuum so
don’t let anyone talk you into a fad
diet not even the so-called balanced
diet that is promoted by the USDA
guidelines if you’re new to the channel
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