Many fad diets promise fast weight loss with little effort. However, any program that offers quick and easy results must be viewed with suspicion. If there were any way to easily lose weight there would not be so many over-weight and obese people around. Many people fall for these promises and start to lose weight (not fat), but they soon become tired or give themselves a vacation from dieting and gain the lost weight back, plus some more. Remembering their initial weight loss, they then go back on the diet and lose some of the gained weight, but not all of it. Repeating this cycle several times they end up gaining weight because each time they went off the diet they gained a little more weight than what they had lost.
This practice is called "weight cycling" or "yo-yo dieting." As an individual starts reducing his or her food energy intake, body cells sense the reduced energy and nutrients and start economizing in terms of energy expenditure in BMR. Therefore, less heat is produced by the body and less involuntary activity and physiological functioning are performed. As soon as the individual resumes his or her pre diet food habit, more fat is deposited in the body, resulting in a faster rate of weight gain. Repeating this cycle a few times results in a net weight gain rather than weight loss. Under these conditions the body composition also changes, and the percentage of body fat is increased. This increases the risk of degenerative diseases such as obesity, type II diabetes, cardiovascular disease, hypertension, and cancer.
In order to avoid these problems, an individual interested in losing weight should follow these recommendations:
Do not believe or follow any of the fad diets that promise easy and quick weight loss, because there is no such thing.
Combine weight reduction programs with exercise, which not only utilizes more energy, but also increases lean body tissue (muscle fibers), which in turn increases BMR.
Make sure that one's diet is varied, adequate in all essential nutrients, and includes adequate numbers of servings of fruits, vegetables, and whole-grain products.
Try to lose body fat rather than body weight by following an exercise program that includes resistance training as well as aerobic activity.
Be patient and lose weight gradually. Remember, weight gain did not happen fast, and neither will weight loss.