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While it might be tempting to jump on board with a diet that promises quick results–especially before the holidays or a vacation–doctors warn that the psychological effects of doing so could far outweigh the immediate benefits.
“Even when weight loss or a certain aesthetic may be the goal, I believe that a brain-healthy diet is also a body-healthy diet,” Harvard trained nutritional psychiatrist Dr. Uma Naidoo explains. “After all, our body runs because of our brain.”
Not only can these diets contribute to digestive issues, mood drops, worsened blood glucose control, and other bodily harm, there’s also the psychological component, she warns. “Any diet that is too restrictive may contribute to paradoxical weight gain, non-adherence to an eating plan, and poor enjoyment of our food.”
Here are some of the fad diets she urges clients to avoid–and what to rules to follow instead:
Carnivore Diet
Diets that are devoid of plant foods, aka carnivore diets, have become trendier in recent years--but Dr. Naidoo encourages clients to avoid them because of the fiber content of plants. "I do not recommend giving up all plant foods in our diet," she warns. "Plant foods are the only source of dietary fiber, which is exceedingly beneficial to the gut, the brain, and their mental health-mediating connection," she advises.
"I encourage a varied diet founded on principles of moderation for the best body and brain outcomes," she suggests instead of a diet that is tipped entirely one way or the other.
Detox Diets With Teas Or Vinegar
"Wellness teas," that are touted on Instagram may have a lot of celebrity endorsements--but little from the medical community, Dr. Naidoo warns. "To date, there isn't compelling research to suggest a particular benefit of detox products on weight loss or energy, and some reports even suggest a risk of bodily harm," she says.
The body has a state of natural detoxification, "thanks to our gut, kidneys, and liver." Skip the supplements or restrictive diets, and let your body do what it was meant to do, naturally. Always choose whole foods "that support a healthy gut to optimize the body’s own detoxification and elimination properties," rather than resorting to wellness products, teas, or vinegars, she says.
Juice Cleanses
While juice cleanses have been trending in recent years, Dr. Naidoo warns that juices can be "liquid sugar" that is "stripped of its fiber content."
"Juices deliver high doses of liquid sugar that are very rapidly absorbed and have a more sudden effect on the body than when you eat sugar contained in a whole fruit," she explains. They are also fiber stripped, which "robs us of a wonderful opportunity to nourish the gut with whole plant foods and may even contribute to worsened blood glucose control." Yikes--that is not the intended outcome!
"As an alternative, I recommend eating your fruit instead of drinking your fruit," she suggests. Also, remember to keep your diet full of leafy greens and colorful vegetables, that come complete with the "mood-boosting benefits of fiber" that you really want.
Raw Foods Only
While eating a raw food diet increases your intake of fresh fruits and vegetables, Dr. Naidoo warns that suddenly switching your diet to an all raw foods can create "more digestive distress than benefit."
"Raw foods may be more difficult to digest than cooked foods, and the digestive enzymes made by our pancreas and stomach may not quite be enough to break down raw foods right from the get-go," she warns. Additionally, raw foods are high in fiber, and a sudden surge in too much fiber and a lack of adequate enzymes can lead to symptoms of bloating, belly pain, gas, and even headaches! Yikes--nobody wants *that*.
So, what should you do instead? "I encourage slowly integrating raw foods into one’s diet, for example, a beautiful, fiber- and folate-rich salad for lunch or snack of raw veggies while you're doing your meal prep!" Yum--sounds delicious. "That way I get some of that raw food benefit without overdoing it."
Zero-Sugar Diets
While there are many well-documented health risks associated with added sugars, Dr. Naidoo emphasizes the importance of eating being *pleasurable*--and what can happen when we go overboard with depriving ourselves, ie. in a no-sugar diet.
"A diet that is too restrictive often leads to rebound, and research suggests that restrained eating patterns may actually predict weight gain than loss," she explains.
Her solution? "Rather than cutting sugar out entirely, I encourage limiting added sugars and refined sugars in food, processed snacks or beverages," she says, noting that you should always read your labels, and some grocery items like store-bought pasta sauce can contain added sugars. "Eating natural forms of sugar from blueberries for example which are also rich in brain healthy antioxidants and fiber are a healthier option," she recommends.
