What are the most popular fad diets of all time. How do these diets work. Which diet is best for sustainable weight loss. What are the pros and cons of each famous diet plan. How to choose the right diet for your health goals.

The South Beach Diet: Controlling Hunger and Balancing Nutrients

The South Beach Diet, developed by cardiologist Dr. Arthur Agatston, aims to disrupt the cycle of hunger and overeating by focusing on lean proteins, low-fat dairy, and good carbohydrates. This approach helps control hunger and promotes sustainable weight loss.

Key Features of the South Beach Diet:

• Emphasis on lean proteins and healthy fats
• Elimination of “bad” carbohydrates
• Three distinct phases for weight loss and maintenance
• Focus on long-term lifestyle changes

How does the South Beach Diet work? The diet is structured in three phases. The first phase is the most restrictive, eliminating most carbohydrates to reset the body’s insulin response. The second phase gradually reintroduces healthy carbs, while the third phase is a lifelong maintenance plan that allows for occasional treats.

Is the South Beach Diet effective for weight loss? Many individuals have reported success with this diet, particularly in the initial phases. However, the long-term effectiveness depends on adherence to the maintenance phase and overall lifestyle changes.

Weight Watchers (WW): A Flexible Approach to Sustainable Weight Loss

Weight Watchers, now known as WW, has been a popular diet plan for over 40 years. Its enduring success can be attributed to its flexible approach and emphasis on balanced eating habits.

Core Principles of WW:

• Points-based system for tracking food intake
• Encouragement of balanced eating and moderation
• Support through local meetings or virtual communities
• Regular weigh-ins for progress tracking

How does the WW points system work? Each food is assigned a point value based on its nutritional content. Participants are given a daily point allowance, encouraging them to make mindful food choices while still allowing flexibility in their diet.

Why is WW considered one of the most successful diet plans? The combination of flexibility, support, and focus on long-term lifestyle changes contributes to its success. The program’s adaptability to individual preferences and lifestyles makes it sustainable for many people.

The Mediterranean Diet: Heart-Healthy Eating Inspired by Coastal Cuisines

The Mediterranean Diet is less of a structured diet plan and more of an eating pattern inspired by the traditional cuisines of countries bordering the Mediterranean Sea. This diet has gained popularity due to its potential health benefits and enjoyable food choices.

Key Components of the Mediterranean Diet:

• Emphasis on plant-based foods and whole grains
• Regular consumption of fish and seafood
• Moderate intake of poultry, eggs, and dairy
• Limited red meat consumption
• Use of olive oil as the primary source of fat
• Moderate red wine consumption (optional)

What makes the Mediterranean Diet heart-healthy? The diet is rich in unsaturated fats, omega-3 fatty acids, and antioxidants, which are associated with reduced risk of cardiovascular disease. The emphasis on whole, unprocessed foods also contributes to its health benefits.

Can the Mediterranean Diet aid in weight loss? While weight loss is not the primary focus of this eating pattern, many individuals find that adopting these principles leads to natural weight management. The diet’s emphasis on whole foods and plant-based options can contribute to a feeling of fullness and satisfaction, potentially reducing overall calorie intake.

The Zone Diet: Balancing Macronutrients for Optimal Health

The Zone Diet, popularized by biochemist Dr. Barry Sears, focuses on maintaining a specific ratio of macronutrients to optimize hormone balance and reduce inflammation in the body.

Core Principles of the Zone Diet:

• Balancing meals with 30% protein, 30% fat, and 40% carbohydrates
• Emphasis on low-glycemic carbohydrates
• Frequent, small meals throughout the day
• Incorporation of omega-3 fatty acids and polyphenols

How does the Zone Diet claim to improve health? By maintaining the prescribed macronutrient balance, the diet aims to control insulin levels, reduce inflammation, and promote overall health. This balance is believed to help with weight management, cognitive function, and disease prevention.

Is the Zone Diet suitable for everyone? While many people have reported success with this approach, it may be challenging for some individuals to consistently maintain the recommended macronutrient ratios. As with any diet, it’s essential to consult with a healthcare professional before starting.

The Atkins Diet: Low-Carb Approach to Rapid Weight Loss

The Atkins Diet, created by Dr. Robert Atkins, is one of the most well-known low-carbohydrate diets. It has gained popularity due to its potential for rapid initial weight loss and focus on high-protein, high-fat foods.

Phases of the Atkins Diet:

1. Induction: Severe carbohydrate restriction (20g or less per day)
2. Balancing: Gradual increase in carbohydrate intake
3. Fine-tuning: Adjusting carbohydrate intake for continued weight loss
4. Maintenance: Long-term adherence to a low-carb lifestyle

How does the Atkins Diet promote weight loss? By severely restricting carbohydrates, the diet aims to shift the body into a state of ketosis, where it burns fat for fuel instead of glucose. This can lead to rapid initial weight loss, particularly in the first phase.

Are there potential drawbacks to the Atkins Diet? While many people experience significant weight loss on this diet, the strict carbohydrate restrictions can be challenging to maintain long-term. Some health professionals also express concern about the high intake of saturated fats and potential nutrient deficiencies.

The Paleo Diet: Eating Like Our Ancestors for Modern Health

The Paleo Diet, also known as the “caveman diet,” is based on the idea of eating foods that would have been available to our Paleolithic ancestors. This approach eliminates processed foods, grains, legumes, and dairy in favor of whole, unprocessed options.

Key Components of the Paleo Diet:

• Focus on lean meats, fish, and eggs
• Abundant fruits and vegetables
• Nuts and seeds
• Elimination of grains, legumes, and dairy
• Avoidance of processed foods and added sugars

What are the proposed benefits of the Paleo Diet? Proponents argue that by eating like our ancestors, we can reduce the risk of modern diseases associated with processed foods and high-carbohydrate diets. Some people report improved energy levels, better digestion, and weight loss when following this eating pattern.

Is the Paleo Diet scientifically supported? While some studies have shown potential benefits, long-term research on the Paleo Diet is limited. Critics argue that the diet may be unnecessarily restrictive and that some eliminated food groups (like whole grains and legumes) have known health benefits.

The Keto Diet: High-Fat, Low-Carb Approach to Weight Loss

The Ketogenic Diet, or Keto Diet, is a high-fat, very low-carbohydrate diet that aims to induce a state of ketosis in the body. This metabolic state occurs when the body primarily burns fat for fuel instead of carbohydrates.

Macronutrient Breakdown of the Keto Diet:

• 70-80% of calories from fat
• 15-20% of calories from protein
• 5-10% of calories from carbohydrates

How does the Keto Diet promote weight loss? By severely restricting carbohydrates, the body is forced to use fat as its primary energy source. This can lead to rapid weight loss, particularly in the initial stages of the diet. Some people also report reduced appetite and improved mental clarity.

Are there potential risks associated with the Keto Diet? While many individuals experience success with this approach, the extreme restriction of carbohydrates can be challenging to maintain long-term. Some people may experience side effects such as the “keto flu,” constipation, or nutrient deficiencies. It’s crucial to consult with a healthcare professional before starting this diet, especially for individuals with certain health conditions.

Intermittent Fasting: Time-Restricted Eating for Weight Management

Intermittent Fasting (IF) is not a diet in the traditional sense, but rather an eating pattern that cycles between periods of fasting and eating. This approach has gained popularity due to its potential benefits for weight loss and overall health.

Common Intermittent Fasting Methods:

• 16/8 Method: 16 hours of fasting, 8-hour eating window
• 5:2 Diet: 5 days of normal eating, 2 days of restricted calorie intake
• Eat-Stop-Eat: 24-hour fasts once or twice a week
• Alternate-Day Fasting: Alternating between fasting days and normal eating days

How does Intermittent Fasting promote weight loss? By restricting the time window for eating, IF can naturally reduce calorie intake. Additionally, fasting periods may trigger certain metabolic changes that can enhance fat burning and improve insulin sensitivity.

Is Intermittent Fasting suitable for everyone? While many people find IF to be an effective and sustainable approach to weight management, it may not be appropriate for everyone. Individuals with a history of eating disorders, pregnant women, and those with certain medical conditions should consult with a healthcare professional before attempting IF.

By understanding the principles, benefits, and potential drawbacks of these popular diet plans, individuals can make more informed decisions about their approach to weight loss and overall health. It’s important to remember that the most effective diet is one that can be sustained long-term and fits well with an individual’s lifestyle and preferences. Always consult with a healthcare professional before starting any new diet or weight loss program to ensure it’s safe and appropriate for your specific needs.

The 10 Most Famous Fad Diets of All Time

We take a look at 10 popular weight loss plans: The benefits, the downsides, and whether it’s the right match for your health goals.

By Debbie StrongMedically Reviewed by Kelly Kennedy, RDN

Reviewed: January 16, 2018

Medically Reviewed

Which diet will you choose?

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Many Americans claim to watch what they eat and even try to improve their eating habits. Many tell of starting (or restarting) a diet, hoping their intentions do not fail again. In honor of all those good intentions, we’ve compiled a list of 10 of the most popular diets out there — weight loss plans and fad diets that have stood the test of time and helped countless people lose weight successfully.

When it comes to fad diets, it’s not hard to find popular diets on the internet. Just google the words “diet” or “fad diet” and the weight loss choices are overwhelming. Low-carb, high-protein, or liquid diet? There are so many. That’s why it’s important to choose one that’s just right for you, according to the Mayo Clinic. Start by talking to your doctor.

Your primary care physician can review any health conditions you have and medications you are taking, and then give personal guidance for a diet that might work for you. Whether you want to try the keto, paleo, Atkins or macrobiotic diets, your doctor can help you determine which one is best — and worst — for your body.

The Mayo Clinic suggests considering your personal needs before you start a new fad diet or popular diet. Here are some key factors to think about:

• Have you ever dieted before?
• Can you follow a strict diet?
• Which diet worked for you in the past?
• How did you feel on the diet — mentally, physically, and emotionally?
• Do you like to diet alone?
• Do you need diet support from a group?
• Do you like to have online support?
• Do you like to go to diet support group meetings?
• Does your budget allow for special diet supplements?
• Do you prefer using weight loss clinics?
• Can you afford special diet food or beverages?
• Are you limited by any health conditions?

Most importantly, before jumping into a fad diet it’s essential to know that rapid weight loss is not sustainable. Quick weight loss diets are not healthy, and the weight is likely to rebound when you begin eating normally again. Diets that claim you don’t have to exercise are not the best for your overall health. And if you cannot stay on a fad diet or popular diet the rest of your life, it’s better not to start.

If you’re still shopping around for the best diet plan for your needs and lifestyle, one of these top 10 just might be the right pick for you.

South Beach Diet Helps Control Hunger

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Designed by a Florida-based cardiologist, Arthur Agatston, MD, who wanted to protect his patients from serious medical conditions like heart disease and diabetes, the South Beach diet is one of the popular diets that stresses the importance of controlling hunger by eating before it strikes. Dieters are urged to disrupt the typical “hunger-overeat-gain-weight” cycle by cutting out bad carbs and focusing on lean protein, low-fat dairy, and good carbs — whole grains, vegetables, and fruit. While the first phase of the diet is strict, the third, “Maintenance,” phase is meant to be a lifelong eating plan that allows you to enjoy occasional treats while maintaining a healthy weight.

Weight Watchers Has a Track Record of Diet Success

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Though the Weight Watchers system (now called WW) has evolved over the years, this popular diet’s tenets have remained the same: Eat a balanced diet, eat in moderation, and eat what you want. The diet uses a points system to track what you eat and provides motivation through local support meetings with weigh-ins (or dieters can attend “virtual meetings” online). Though the high level of flexibility and temptation can be difficult for some, WW has had a great track record of success for more than 40 years and remains one of the most popular diets today.

The Mediterranean Diet Emphasizes Heart-Healthy Fats

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If a dinner of fish and veggies with a glass of red wine sounds like an ideal meal to you, you may have found your diet match in the Mediterranean diet. This heart-healthy diet includes the food staples of people in countries surrounding the Mediterranean Sea, such as Greece and Italy. With an emphasis on heart-healthy fats — those containing unsaturated fats and omega-3 fatty acids — the diet is rich in seafood, nuts and legumes, fruits and vegetables, whole grains, and olive oil, as well as red wine in moderation.

Zone Diet Balances Proteins and Carbs

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Celebs like Jennifer Aniston may come to mind when you think of the Zone diet, which maintains that changing the balance of the foods you eat (mainly, adding protein to balance the carbs at every meal or snack) will help you lose weight, reset your metabolism, and ward off chronic health conditions like heart disease and diabetes. Dieters follow a “30-30-40” breakdown to help control insulin levels and hunger, getting 30 percent of their calories from protein, 30 percent from fat, and 40 percent from carbohydrates. Devotees give the Zone diet praise for variety and ease of use, though others warn that the popular diet plan can feel restrictive and is light on certain nutrients.

Is the Atkins Diet a Fad Diet?

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No longer a diet of all-you-can-eat bacon and scrambled eggs, the New Atkins Diet Revolution — created in 2002 — is a streamlined version of the original diet, one that balances lean protein with controlled portions of fat and healthy carbs. One of the most popular diets, you begin with just 20 grams of carbs a day and very gradually increase the amount each week. As with many other diets, the main idea is to stop eating foods made with refined flour and sugar, but even nutrient-dense whole-grain foods are off-limits until you reach the maintenance phase. While proponents tout the Atkins diet’s short-term effectiveness and say it’s easier to stick to than other diets, detractors point out that you’re really not getting a well-balanced diet and may particularly be lacking calcium.

The Paleo Diet May Be Difficult to Maintain

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In its purest form, the Paleolithic diet — more commonly known as the paleo diet or the “caveman diet” — allows only those foods that humans ate when we first roamed the planet, half a million years ago: Fish, lean meats, fruit, nonstarchy veggies, and nuts are in; starchy veggies, dairy foods, grains, and processed foods are out. Because of its straightforward guidelines, focus on nutrient-rich produce, and emphasis on exercise, the paleo diet has earned a loyal following among fans who say it helps them not only lose weight but get — and stay — healthier. However, experts say the long-term results aren’t proven and the diet is difficult to maintain.

Lose Weight and Feel Full on the Volumetrics Diet

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Losing weight by eating fewer calories yet still feeling full — does that sound like the ideal diet for you? Perhaps try Volumetrics, which proposes that foods that contain more water, such as fruits and vegetables, are healthier because they have lower energy density than sugary and fatty foods. Less a fad diet than an approach to eating, Volumetrics is backed by sound research and strongly promotes eating to feel full; drawbacks include an emphasis on at-home cooking, which can be a big adjustment for some.

The Raw Food Diet May Lack Healthy Nutrients

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Advocates of the raw food diet believe that cooking food and thereby breaking down its enzymes destroys many of its nutritional benefits. Restricting food to raw items or food that is cooked or heated to no more than 118° Fahrenheit, this fad diet plan allows you to eat as much as you want, as often as you want as long as it’s raw and vegetarian. Though nutritionists praise the focus on fresh produce and avoidance of processed foods, many say the diet is lacking in nutrients and is difficult to sustain.

Nutrisystem Is Customized Just for You

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If you desire a diet where the thinking and planning is done for you, Nutrisystem may be for you. With this fad diet plan, the meals are premade and engineered to deliver only a certain amount of calories per day based on your age and gender. While weight loss success is certainly possible — it’s an easy, popular diet plan to stick to because everything is done for you, and it’s customizable — a major drawback is the cost of the packaged meals.

The Macrobiotic Diet May Be Rigid and Unhealthy

Jill Chen/Stocksy

The macrobiotic diet used to be one of the most popular diets years back. It promotes whole foods over processed foods and encourages meditation and slowing down your lifestyle along with your eating habits. Meals consist primarily of whole grains, fruits, and vegetables, so weight loss is achievable, but naysayers caution that this plan’s rigid guidelines make it difficult to maintain and can even lead to nutritional deficiencies. As with many diets, it’s important to do plenty of research before adopting a macrobiotic lifestyle, and to work with a dietitian to ensure all your nutritional needs are being met.

9 diet fads to try (or skip completely) in 2022 | Diet and Nutrition | Prevention

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MedBlog

Diet and Nutrition;

Prevention

January 26, 2022

Diet and Nutrition;

Prevention

Bethany Agusala, M. D.

Internal Medicine – General Internal Medicine

Every January, people around the country get geared up for their “new year, new you” diet resolutions. They jump on the latest trends – from paleo to keto to intermittent fasting – and often last just a few weeks before resuming old habits.

If you routinely find yourself on this rollercoaster, it’s not necessarily your fault. A “diet” is considered a temporary, restrictive eating pattern that might help someone meet a short-term goal, such as losing 10 pounds before a social event.

However, long-term, daily habits have the biggest impact on our health. Instead of focusing on quick wins this year, try our two-step action plan to find a sustainable, healthy eating pattern that incorporates a variety of foods rich in nutrition and flavor. But first, let’s discuss nine diets that are popular right now – and a few things to think about if you try one of them.

Diet trends – what works and what doesn’t

Does the keto diet allow unlimited steak? Is all vegan food healthy? With so many diet plans to choose from, I understand why many patients have a tough time finding an eating plan that works. To help simplify the confusion, click on the nine diet trends represented here – and we’ll discuss the potential benefits and drawbacks of each.

Step 1.

Identify why you want to change your diet

When considering a new diet plan, try specifying the reason you want to eat differently, which will help you follow new eating patterns more consistently. And if you slip back into old habits, you’ll have a firm reminder of why you wanted to change in the first place.

Your initial reason to try a new eating plan might be to lose weight. If so, try to be more specific and ask yourself:

• Why do you want to lose weight? Is it solely because you want to look thinner?
• Or is it for health reasons, such as lowering your risk of heart disease or breast cancer?
• What other adjustments will you pair with dietary changes? After all, weight loss is about more than eating fewer calories; genetic, lifestyle, environmental, and physical and mental health factors all contribute to weight gain and should be considered when pursuing weight loss.

Another reason might be to align your diet with personal values. Some people choose to eat fewer animal products or more locally sourced foods for ethical reasons or to reduce their impact on climate change.

Whatever is motivating you, base your lifestyle changes on the desire to feel better mentally and physically – not because your friend is trying a new diet or a family member criticized your food choices during a holiday dinner.

Once you have a solid reason, it’s time to choose the best eating plan for you.

Related reading: Chew on this: Is food friend or foe for better health?

Step 2. Plan for long-term diet changes

Sustainability is usually the determining factor in whether people meet their dietary goals. Restrictive plans that cut out entire food groups generally produce short-term results at best. They also can cause nutritional deficiencies and lead to eating disorders due to cyclical binging and starving, not to mention a fixation on the amount of calories consumed and weight lost.

The simpler the eating plan, the longer you’ll stick with it. A plant-based diet, for example, is easy to remember and adapt to different cuisines.

Not to be confused with a vegan or vegetarian diet, plant-based means most of your meals include vegetables, fruits, beans, nuts, whole grains, and seeds. Meat and processed foods are not off limits – just recommended in limited amounts. Eating more greens is also recommended by the American College of Lifestyle Medicine to help prevent and treat chronic conditions such as heart disease and diabetes.

Regardless of the plan you choose to follow, be sure to build in flexibility. Have a goal of eating healthier 80-90% of the time, not 24/7. Whether you enjoy cake at a wedding or pizza during family game night, it’s fine to enjoy an occasional treat.

Related reading: Farm to table: Rediscovering a simple, practical approach to food

Seek medical advice for safe eating tips

New Year’s resolutions likely will dominate conversations with friends and colleagues for the next couple months. Remember: Your body’s response to an eating pattern will not be the same as anyone else’s, no matter how much your friend or favorite celebrity raves about their diet.

To safely and effectively achieve your goals of eating healthier and feeling better, talk with your primary care provider or a registered dietitian about which eating plan might work best for you long term. We can help you modify or develop an evidence-based diet plan that matches your culture, lifestyle, and health needs – and that you can easily stick to throughout the year.

To visit with a nutrition expert, call 214-645-8300 or request an appointment online.

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Dietary fads: six deadly ways to lose weight

“Crazy, vicious and dangerous” Lord Byron was the most prominent gentleman of the 19th century. Most of the men wanted to be like him, and most of the women were in love with him, including his own half-sister, who was rumored to have given birth to an illegitimate child by him.

The archetype of the Byronic hero was described as “a person proud, sullen, cynical, with contempt on his forehead and sorrow in his heart, implacable in revenge, but capable of loving deeply and strongly.” In other words, Byron was a rebel, and nothing good ever comes of that.

Byron was also extremely concerned about his figure, so he “invented” his own diet to look thin and fragile, as befits a poet. His diet included tea and potatoes soaked in vinegar. And also Byron deliberately wore several layers of clothing to drive off extra calories with sweat. It would not be superfluous to say that, in addition, he suffered from bulimia – he could eat to satiety, and then induce vomiting and thus get rid of what he had eaten.

For many young people, Byron was an idol, so they tried to imitate him, including in gastronomic preferences. The older generation, on the other hand, considered such behavior frivolous and believed that Byron had a bad influence on immature minds and their eating habits, which could lead to weakness and sickness.

Tapeworm Diet

This diet might remind you of Maria Callas, although some people think it’s just an urban legend. However, sometimes people resort to such drastic methods of losing weight, although the sale of tapeworms for this purpose is considered illegal. All you have to do is swallow a pill that contains the head of a tapeworm, and then it will grow in your body (sometimes up to 9meters long) and absorb the calories you eat.

Of course, technically this method will help to reduce weight, but at the same time, the worm will deprive your body of vital nutrients, and, ultimately, it can kill you. Just imagine that a nine-meter disgusting worm will live in your intestines.

Fletcherism

“America’s great chewer” Horace Fletcher was considered a luminary in the world of nutrition in the Victorian era. His diet consisted of chewing food (including liquids) thoroughly and for a long time – about 32 times for each piece. Then the chewed food had to be spit out. Fletcher argued that in this way our body will receive all the necessary nutrients without any calories. Imagine how annoying that was at parties. Henry James, Frank Kafka and Upton Sinclair practiced this method of losing weight. In support of his diet, Fletcher came up with the following slogan: “Nature will punish anyone who chews little.”

The diet became so popular that during Victorian soirées people timed themselves to make sure they chewed their food long enough.

But the strangest thing about this story was that Fletcher carried around with him a jar where he spit his chewed food to prove to others how great his method was and that the contents of the jar smelled of “freshly baked buns.”

Was this diet really effective? Of course, it was, given that you actually did not eat anything.

The Art of Living Long (and Unhappily)

Probably the very first weight loss book in the history of dietology, written by the Venetian merchant Luigi Cornaro, who, as a result of gluttony, gained excess weight and developed his own system leading to “loss weight and longevity”. To get rid of the hated kilograms, those who wished had to eat only one egg yolk a day.

Today such a diet would lead to anorexia. However, in those days, Luigi’s book was a great success. Luigi Cornaro lived to 90 years old, apparently eating one egg yolk.

Was this diet effective? In terms of weight loss – no doubt, but in terms of longevity – a controversial issue, because. in the literal sense of the word, starving yourself is not the best solution for losing weight.

Meat Scrap Diet

Back in the 70s of the last century, a doctor named Robert Lynn invented the diet, which he called “Last Chance”. The essence of this diet was to drink a liquid nutritional supplement called Prolinn. The supplement contained only 400 calories and was consumed once a day. Such a cocktail consisted of ground hooves, horns, skins, bones, tendons and other offal from the slaughterhouse, flavored with artificial flavors, dyes and enzymes. This diet had a lot of fans, until, one day, people began to die from heart attacks.

Arsenic

The Victorians were crazy about arsenic. They added it to almost everything – from face cream to diet pills. Apparently, arsenic was designed to speed up the metabolism in the body.

It’s hard to say whether this diet helped to lose weight, since the person sitting on it had every chance to play the box before he had time to feel the difference.

Are carbohydrates addictive? What you need to know – Drink-Drink

07/04/2022 DrinkDrinkAdmin

Contents

• What are carbohydrates?
• Are carbohydrates addictive?
  • The case for addictive carbohydrates
  • The case against addictive carbohydrates
• Which carbs are most addictive?
• How to Beat Carbohydrate Cravings
• Bottom Line

The controversy surrounding carbohydrates and their role in optimal health has dominated discussions of human nutrition for nearly 5 decades.

Popular dietary fads and recommendations continue to change rapidly year after year.

At the same time, researchers continue to discover new information about how your body digests and responds to carbohydrates.

So you may still be wondering how to include carbohydrates in a healthy diet, or what makes some carbohydrates so hard to cut out sometimes.

This article reviews the current research into whether carbohydrates are addictive and what this means for their role in the human diet.

What are carbohydrates?

Carbohydrates are one of the essential macronutrients your body needs.

In fact, of all the macronutrients, carbohydrates are perhaps the most important source of energy for your body’s cells, tissues, and organs. Carbohydrates not only produce energy, but also help store it (1).

However, serving as a good source of energy is not their only function. Carbohydrates also serve as precursors for ribonucleic acid (RNA) and deoxyribonucleic acid (DNA), carry molecular data, and aid cellular signaling processes.2).

When you think of carbohydrates, often the first thing that comes to mind is refined carbohydrates such as cakes, cookies, pastries, white bread, pasta, and rice.

Their chemical composition includes three main elements – carbon, hydrogen and oxygen.

However, many healthy foods also contain carbohydrates, such as fruits, vegetables, legumes, whole grain breads, pasta, and rice.

summary

Carbohydrates are one of the essential macronutrients your body needs. They are essential for many functions, including energy production and storage.

Are carbohydrates addictive?

You may have noticed that it is sometimes difficult to give up unhealthy foods, especially carbohydrates that are high in refined sugar, salt and fat.

Many people have wondered if it has to do with willpower, behavioral or psychological traits, or even brain chemistry.

Some people have even begun to question whether carbohydrates can be as addictive as other substances or behaviors (3, 4).

One large study found compelling evidence that high carbohydrate foods stimulate areas of the brain associated with cravings for pleasure and rewards.5).

This study showed that obese or overweight men showed higher brain activity and greater hunger after eating a high GI meal compared to a low GI meal. 5).

GI stands for glycemic index, a measure of how carbohydrates in a meal affect blood sugar levels. High GI foods raise blood sugar levels more dramatically than low GI foods.

This suggests that the human craving for refined carbohydrates may have more to do with brain chemistry than originally thought.

Additional studies continued to support these findings.

The addictive carbohydrate case

Some researchers have gone so far as to suggest that refined carbohydrates in the form of fructose have addictive properties very similar to alcohol. Fructose is a simple sugar found in fruits, vegetables, and honey.

These scientists found that, like alcohol, fructose contributes to insulin resistance, abnormal levels of fat in the blood, and inflammation of the liver. Plus, it stimulates your brain’s hedonistic pathway (6).

This pathway induces appetite and influences food intake through a system of pleasure and reward, and is not based on true physical hunger or real energy needs.

Not only does insulin resistance, inflammation, and abnormal fat levels increase the risk of chronic disease, re-stimulation of the hedonistic pathway can reset the fat mass your body wants to retain, promoting weight gain.7, 8, 9).

High GI carbohydrates, which contribute to rapid changes in insulin and blood sugar levels, also affect dopamine levels. Dopamine is a neurotransmitter in your brain that sends messages between cells and affects how you feel pleasure, reward, and even motivation.10). 11).

The second study used a similar model, allowing rats to receive intermittent 10% sugar solution and food formula followed by a period of fasting. During and after fasting, rats exhibited anxiety behavior and decreased dopamine levels.12).

It is important to note that much of the experimental research on carbohydrates and addiction has been done in animals. Therefore, more and more rigorous human studies are needed (13, 14).

In one study, women aged 18 to 45 years who were prone to emotional binge eating episodes were more likely to choose a carbohydrate-rich drink over a protein-rich drink after being called into a sad mood, even when they were blind to which drink was which. 15).

The relationship between carbohydrate-rich foods and mood is just one theory, as carbohydrates can sometimes be addictive (16).

The case against addictive carbohydrates

On the other hand, some researchers are not convinced that carbohydrates are really addictive (17).

They argue that there is not enough human research and believe that most animal research suggests behaviors similar to sugar addiction only in the context of occasional access to sugar specifically, and not due to the neurochemical effect of carbohydrates in general.18) .

Other researchers conducted a study of 1,495 university students in which they assessed the students for signs of food addiction. They concluded that the total number of calories in a meal and the unique eating experience had more influence on calorie intake than sugar alone.19).

In addition, some have argued that many of the tools used to assess addictive eating behavior are based on self-reports and self-reports of people participating in the study, leaving too much room for subjective misunderstandings. 20).

summary

Some evidence suggests that high carbohydrate foods can stimulate different types of brain activity than low carbohydrate foods. In particular, carbohydrates affect areas of the brain associated with pleasure and reward.

Which carbohydrates are the most addictive?

In 2009, researchers at Yale University developed the Yale Food Addiction Scale (YFAS) to provide a validated measurement tool for assessing addictive eating behavior.21, 22).

In 2015, researchers at the University of Michigan and the New York Obesity Research Center used the YFAS to measure students’ addictive eating behavior. They concluded that high-GI, high-fat, and processed foods were most associated with food addiction.23).

The chart below shows some of the most problematic addictive foods and their glycemic load (GL) (23).

GL is an indicator that takes into account both the glycemic index of a product and its serving size. Compared to GI, GL is usually a more accurate measure of how a food affects blood sugar levels.

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With the exception of cheese, each of the 10 most addictive foods on the YFAS scale contains a significant amount of carbohydrates. While most cheeses still contain carbs, they are not as heavy as the other foods on the list.

What’s more, many of these foods contain not only carbohydrates but also refined sugar, salt, and fat. In addition, they are often eaten in highly processed forms.

Therefore, there may still be much to be learned about the relationship between these types of foods, the human brain, and addictive eating behavior.

summary

The most addictive carbohydrates are highly processed and high in fat, sugar and salt. They also usually have a high glycemic load.

How to Beat Carbohydrate Cravings

Although studies show that carbohydrates are addictive, there are many methods that can be used to overcome cravings for carbohydrates and other unhealthy foods.

One of the most powerful steps you can take to stop carbohydrate cravings is to simply plan ahead.

Having a plan for when food cravings strike can help you feel ready and able to give up carbohydrate-laden junk food and make healthier choices instead.

As to what your action plan should entail, keep in mind that there is no right or wrong answer. Different methods may work better or worse for different people.

Here are some ideas you can try:

• Get some protein first. Both animal and plant sources of protein, including meat, eggs, tofu and beans, are known to help you stay full longer (24).
• Eat a piece of high fiber fruit. Not only do the fiber in fruits fill you up, but the natural sugars they contain can also help satisfy sugar cravings (25).
• Stay hydrated. Some research suggests that dehydration can cause salt cravings. Since many salty foods are also high in carbohydrates, drinking water throughout the day can prevent cravings for both types of foods.26).
• Get moving. Increasing your activity level with steps, strength training, or any other exercise of your choice triggers the release of feel-good endorphins from your brain, which can interrupt your carbohydrate cravings (27, 28).
• Familiarize yourself with your triggers. Pay special attention to which foods you find most difficult to avoid and prepare in advance to be around those trigger foods.
• Take it easy with you. Nobody is perfect. If you’re succumbing to carb cravings, just think about what you can do differently next time. Don’t beat yourself up about it. As with anything else, learning how to manage carb cravings takes practice.

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Various methods can help fight carbohydrate cravings. These include being physically active, staying hydrated, becoming familiar with trigger foods, and consuming healthy fruits, vegetables, and proteins.

Bottom Line

Carbohydrates are your body’s main source of energy.

Some carbohydrates such as fruits, vegetables and whole grains are very healthy. Other carbohydrates can be highly processed and high in salt, sugar, and fat.