New Years Diet 2023
As the new year approaches, it is often tradition to make resolutions. Health and well-being have been a focus over the past few years, and looking at the latest diet trends may be attractive. These often promise ‘the secret’ to quick results, but you may want to think twice before committing to what is likely to be a fad diet.
Body positivity
If you are motivated to change your diet or lose weight, we hope you do this for the right reasons. For example, to improve overall health rather than to improve your body image or because you feel pressured by friends, family or society.
If you are concerned about disordered eating, please seek help from a registered medical professional or recognised organisation. You’ll find some valuable resources at the bottom of this article.
Fad diets
A fad diet is a diet that promotes fast weight loss, in an unhealthy and unsustainable way, without suitable evidence to support its claims. They might sound like the cabbage or soup diet, Atkins, Keto, ‘miracle’ weight loss pills, dietary detox, paleo, clean eating or lemon water. Many of these diets offer quick-fix solutions, are restrictive and unsustainable, and can even be dangerous, especially if maintained over time.
How to spot a fad diet checklist:
• Is it restrictive?
• Is it sustainable?
• Are there nutritional or health risks?
• Do you have to buy expensive or unnecessary foods?
• Are they offering a magic cure or a silver bullet?
• Are the weight-loss goals unrealistic?
Healthy Eating
Let's make fad diets a thing of the past! So, what can you do instead? First, you can change your focus to overall healthy eating. Healthy eating is an aim that you can maintain over your whole life by making small sustainable changes to your diet over time.
So, instead of going on a New Years diet, try:
Focus on healthy eating (look at the Eatwell Guide as a good starting point)
Choose foods that will keep you fuller for longer, i.e. add high-fibre, high-protein foods to your meals
Don’t restrict - eat regular meals and snacks for sustained energy and to avoid over-eating
Have smaller portions of foods high in fat, e.g. have a side of veg and fewer chips
Choose healthy snacks, e.g. unsalted nuts, popcorn, fruit or veg sticks
Plan – have fewer takeaways or meals away from home by cooking more often and saving leftovers for your lunch at work
Drink less alcohol – opt for alcohol-free versions or soft drinks, choose shandies and have ‘drink-free’ days
If you seek support with safe weight loss or healthy eating, speak to your GP or registered dietitian.
Resources
Disordered eating support at BEAT, MIND and NHS
Healthy Eating from Chaneg4Life and British Heart Foundation
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BBC (2013) History's weirdest fad diets, Available at: https://www.bbc.co.uk/news/magazine-20695743, [Accessed on 22.2.22]
British Dietetic Association (2021) Food Fact Sheet: Fad Diets, Available at: https://www.bda.uk.com/resource/fad-diets.html, [Accessed on 21.2.22]
Diabetes UK (No date) Food Fads, Available at: https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/our-dietary-advice-explained/food-fads. [Accessed on 21.2.22]
Harvard School of Public Health (no date) Diet Review: Ketogenic Diet for Weight Loss, available at: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/, [Accessed on 12.2.22]
Khawandanah, Jomana & Tewfik, Ihab. (2016). Fad Diets: Lifestyle Promises and Health Challenges. Journal of Food Research. 5. 80. 10.5539/jfr.v5n6p80.
PEN (2021) Intermittent fasting and weight loss, Available at: https://www.pennutrition.com/TrendingTopic.aspx?id=29249, [Accessed on 13.02.22]
PHE and ONS (2019) Health Survey for England 2019, Overweight and obesity in adults and children, Available at: https://files.digital.nhs.uk/9D/4195D5/HSE19-Overweight-obesity-rep.pdf, [Accessed on: 21.02.22]
Public Health England (2016) Government dietary recommendations, Available at: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/618167/government_dietary_recommendations.pdf, [Accessed on 12.02.22]
Public Health England (2016) The Eatwell Guide: Helping you eat a healthy, balanced diet, Available at: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/742750/Eatwell_Guide_booklet_2018v4.pdf, [Accessed on 12.02.22]
