People may choose a vegan diet for a variety of reasons, be it for the environment, animal ethics or health.
However, some people give the vegan diet a try purely to lose excess weight — and perhaps for good reason.
Vegans tend to have lower body mass indexes (BMIs) than the general population, and several studies acknowledge that a vegan diet can promote weight loss (12).
Not to mention, a well-planned vegan diet is nutritious, can lower blood sugar and cholesterol levels and may even decrease your risk of certain diseases (34).
This article explains how a vegan diet can help you lose weight and shares some tips on how to follow this diet in a healthy way.

Studies Show Vegan Diets Cause Weight Loss

Observational studies often report vegans to be thinner or to have lower BMIs than the general population (25).
In addition, randomized controlled trials, the gold standard in scientific research, show that when all other factors are controlled for, vegan diets can help participants lose significant amounts of weight (67).
In one study, people following a vegan diet for 18 weeks lost 9.3 pounds (4.2 kg) more than those who made no dietary changes (6).
Another study compared vegan diets to vegetarian, pescatarian, semi-vegetarian and omnivorous diets.
Participants assigned to the vegan group lost an average of 7.5% of their body weight over the 4-month study period. This was more than twice as much weight as the average lost in each of the other four groups (8).
A vegan diet even appears to help people lose weight more effectively than diets commonly recommended by several different health authorities.
In fact, a low-fat vegan diet helped participants in one study lose 2 to almost 3 times more weight than diets recommended by the American Dietetics Association (ADA), the American Heart Association (AHA) and the National Cholesterol Education Program (NCEP) (134910).
In a study that followed up with participants one year after the initial study period, researchers reported that all participants regained some weight.
However, those initially on the vegan diet remained 5 pounds (2.3 kg) lighter than those initially assigned to the control weight loss diet (1).
Summary: Vegan diets can help individuals lose significant amounts of weight and keep it off. They could be even more effective than diets currently recommended by certain health authorities.

Why Vegan Diets Work for Weight Loss

Apples, Grapes, a Fork and a Knife on Scales
In order to lose weight, you need to create a calorie deficit.
A vegan diet can help you create this calorie deficit in several ways.

Higher in Fiber

For starters, a plant-based vegan diet generally contains a good amount of fruit, vegetables, whole grains, beans, peas, nuts and seeds.
Such foods tend to be rich in fiber, a nutrient that can help reduce hunger and increase feelings of fullness (111213).
Higher fiber intake may help you achieve the calorie deficit needed for weight loss without restricting your calorie intake or portion sizes.
Studies show that consuming an extra 14 grams of fiber each day may naturally decrease your calorie intake by as much as 10%. This could lead to a loss of 4.2 pounds (1.9 kg) over a period of approximately 4 months (14).
The high fiber content of the vegan diet may also explain why study participants assigned to a vegan diet often lose weight despite being allowed to eat until they feel full (14915).

Lower in Calories

Due to its higher content of fruits and vegetables, a vegan diet provides fewer calories for the same volume of food. In other words, it’s less calorie-dense.
Practically speaking, you would have to eat approximately 10.5 ounces (300 grams) of cooked broccoli or about 10 ounces (283 grams) of melon to consume 100 calories.
Meanwhile, it would only take around 2 ounces (56 grams) of chicken breast or about 1 ounce (28 grams) of cheese to reach the same number of calories.
The lower calorie density of plant foods causes you to feel full with fewer calories, thus potentially contributing to the calorie deficit needed for weight loss.
However, it’s important to note that when matched for calories, a vegan diet is no more effective than a control diet for weight loss (16).

Limits Your Intake of Certain Foods

Many of the foods you come across each day contain animal products.
These include high-calorie, low-nutrient options such as processed foods and baked goods, which are deceptively easy to overeat (17).
Studies show that being exposed to such foods makes you more likely to consume them (18).
Following a vegan diet can make it easier to limit or avoid these options.
For instance, it’s easier to avoid eating more calories than you need when the cafe doesn’t offer vegan brownies or when a bowl of candy only contains milk chocolate.
Research shows that having access to a wider variety of foods may cause you to mindlessly consume up to 23% more calories. By limiting your food choices to a select few, a vegan diet can help reduce your risk of overeating (19).
A vegan diet may also restrict the variety of choices you have when eating out. As a result, many vegans choose to cook at home rather than go to restaurants.
Home-cooked meals often contain less fat, sugar and overall calories than restaurant meals. This can help you limit calories and lose weight.
Summary: Vegan diets are generally richer in fiber, lower in calories and tend to limit your food options. All of these factors can help you lose weight by reducing the number of calories you eat.

Benefits and Risks

Shopping Basket Full of Fruit and Vegetables
In addition to helping you lose weight, a well-planned vegan diet is nutritious and can offer a variety of health benefits.
However, a poorly planned vegan diet can raise certain risks.

Vegan Diet Benefits

A plant-based vegan diet tends to contain a good amount of fruit, vegetables, whole grains, nuts and seeds — all of which are high in vitamins, minerals, fiber and healthy plant compounds (20).
When compared to diets recommended by health authorities such as the ADA, AHA and NCEP, vegan diets appear to be up to 2.4 times more effective at lowering blood sugar levels in diabetics (342122).
Moreover, several studies report that vegan diets reduce total and LDL “the bad” cholesterol levels (232425).
A diet with the ability to lower both cholesterol and blood sugar levels can be particularly beneficial, as it may lower the risk of heart disease by up to 46% (26).
Studies show that a vegan diet may reduce symptoms of arthritis as well, such as joint pain, swelling and morning stiffness (2728).

Vegan Diet Risks

Well-planned vegan diets are considered nutritious and safe for all stages of life (293031).
But poorly planned vegan diets can increase the risk of nutrient deficiencies and poor health.
For example, vegans are more likely to suffer from a vitamin B12 deficiency. This risk seems especially apparent for vegans who don’t consume vitamin B12 supplements or eat vitamin B12-fortified foods (32).
Poorly planned vegan diets may also be lacking in calcium, omega-3 fatty acids, iodine, iron and zinc (3334353637).
Consuming insufficient amounts of these nutrients can lead to an array of health issues, including nervous system damage, hypothyroidism, anemia, bone fractures and depression (38394041).
Vegans who fail to consume fermented foods such as sauerkraut and natto may also lack sufficient vitamin K2, a nutrient important for heart and bone health (424344).
Finally, genetics may affect your ability to thrive on a vegan diet.
Up to 45% of people are unable to convert the beta-carotene found in carrots and other orange-colored vegetables to retinol, the active form of vitamin A (4546).
Similarly, some people’s genetics may make it harder to maintain adequate levels of choline, a nutrient important for heart, liver and nervous system health (47).
If interested in a vegan diet, you should strongly consider tracking your nutrient intake in an online food journal and getting your blood nutrient levels measured.
You can then enrich your diet with fortified foods or supplements as needed.
Summary: Vegan diets generally contain many nutrient-rich foods that can help reduce the risk of various diseases. However, it’s important to make sure your diet is well-planned to avoid nutrient deficiencies.

How to Safely Lose Weight on a Vegan Diet

Tomato, Broccoli, a Bell Pepper and a Tape Measure on Bathroom Scales
Eliminating animal products from your diet doesn’t automatically lead to weight loss for everybody.
Consuming a plant-based vegan diet also doesn’t automatically mean that your diet is healthy.
Here are some tips to keep in mind to maximize weight loss while ensuring that you continue to meet all your nutrient needs:
  • Eat lots of veggies: Consume a wide variety of vegetables, and aim to fill at least 50% of your plate with them at each meal.
  • Pack in the protein: Include protein-rich foods, such as tofu, tempeh, seitan, beans, lentils and peas at each meal.
  • Monitor fat intake: Avoid consuming large amounts of oils and fat-rich plants, such as avocados, olives, coconut, nuts and seeds, since they are high in calories.
  • Limit processed foods: Minimize your intake of processed vegan foods, such as mock meats, mock cheeses and vegan desserts.
  • Keep track of what you eat: Track your intake using an online food journal, and get your blood nutrient levels checked to ensure you meet your nutrient needs.
  • Get enough nutrients: Make sure to include fortified foods or supplements as needed, with particular attention to vitamin B12.
Summary: Following these guidelines will help you lose weight on a vegan diet without compromising your nutritional status.

Vegan Junk Food Is Still Junk Food

Cookies on Scales and Fruit on Scales
Not all vegan diets are equally beneficial.
Some vegan diets favor vegan junk foods such as Oreos, mock cheeses or processed grains.
These diets are unlikely to meet your daily nutrient needs or help you lose weight.
Heavily processed vegan foods tend to contain more calories, sugar and fat. They also often contain limited amounts of protein and fiber, making them less filling (48).
This is why a 200-calorie snack of roasted chickpeas is generally more effective at reducing hunger than the same number of calories from vegan ice cream.
The filling effect of roasted chickpeas may also prevent you from overeating later on in the day, making it easier for you to create and maintain the calorie deficit needed to lose weight.
Summary: Junk food remains junk food, whether vegan or not. For best health and weight loss results, ensure that your diet consists mainly of nutrient-rich, minimally processed plant foods.

The Bottom Line

A plant-based vegan diet can be very effective at helping you lose weight.
This especially rings true if it contains a good amount of nutrient-rich plant foods and limited amounts of highly processed or high-fat plant foods.
In addition to helping you lose weight, a vegan diet can also help improve your health in a variety of ways, as long as it remains well-planned.
If you want to try this diet, you can see whether you’re meeting your nutritional needs by tracking your daily intake and checking blood nutrient levels periodically.
Snapping hip is something we see a lot! Whether that is during abdominal exercises, doing a squat or simply walking down the street. The reasons for this can vary, but here is a great case and some easy fixes on how to handle this pesky snapper.

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About The Movement Library
The Movement Library is a compilation of mobility, strength and corrective exercises demonstrated just for you by a physiotherapist. We've included some quick reasons as to why you may need to work on each exercise, while emphasizing proper technique so that you can truly, Move Like You Mean It!

About The Movement Centre:
The Movement Centre strives to explore, assess, and correct human movement by providing customized self-administered treatments that anyone can use through the guidance of a movement physiotherapist. The aim is to help you overcome your limiting factors, whether that is pain, performance, or both. Ultimately, we want to help you achieve your goals.

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When in doubt, it is always a good idea to get assessed by your healthcare practitioner so you can truly Move Like You Mean It! This is not personalized medical advice.

Almost everyone has been faced with this conundrum — you reach into the fridge for an egg, but can’t remember how long they have been sitting there.
It’s true that over time, an egg’s quality begins to decline as the air pocket inside gets larger and the whites get thinner. However, an egg only “goes bad” when it starts to decompose because of bacteria or mold.
In fact, your eggs may be perfectly good to eat for many more weeks.
When in doubt, there are several methods you can use to determine if your eggs are good or bad. Here are the top five.

1. Check the Expiration Date

One of the easiest ways to tell if your eggs are still good is to check the date on the carton. But if you throw your refrigerated eggs out as soon as this date arrives, you could be wasting perfectly good eggs.
In the US, eggs may be labeled with either a “sell by” or expiration date, depending on which state you live in, in order to let you know if your eggs are still fresh.
A “sell by” date indicates how long a store should offer eggs for sale — no more than 30 days after packing — but not necessarily that the eggs have gone bad (1).
An expiration date, on the other hand, marks the date after which the eggs are considered less than fresh.
If neither of these labels is present, there is yet another date you can look for to tell how fresh your eggs are.
Eggs that have been graded by the USDA are required to show the “pack date” on the carton, which is the day that the eggs were graded, washed and packaged. But you may not recognize it if you don’t know what to look for.
The “pack date” is printed as a Julian date, meaning each day of the year is represented by a corresponding, chronological number. Therefore, January 1st is written as 001 and December 31st as 365 (1).
If your eggs are still within the expiration or “sell by” date on the carton, or within 21–30 days after the “pack date,” you can be pretty sure they are still fresh.
And even though the quality of an egg may start to decline after a certain date, it may still be good to eat for several weeks — especially if it has been refrigerated, which preserves quality and prevents bacterial growth (2).
However, if your eggs are past the date printed on the carton, you may need to use another method to tell if the egg is good or bad.
Summary: Checking the “sell by,” expiration or “pack date” on an egg carton can tell you if an egg is still good. But just because an egg has passed its date does not always mean it has gone bad.

2. Conduct a Sniff Test

Soft Boiled Egg
The sniff test is the oldest, simplest and most reliable method of telling whether an egg has gone bad.
If you find that your eggs are past their “sell by” or expiration date, you can tell if they are still good with a simple sniff.
Eggs that have gone bad will give off an unmistakable smell, regardless of whether they are raw or cooked (3).
If you can’t already tell while the egg is in the shell, crack the egg onto a clean plate or bowl and give it a sniff.
If anything smells off, toss the egg and wash the bowl or plate with hot, soapy water before using again.
If things smell normal, meaning there is no odor at all, that’s a good sign that the egg is still safe to use (3).
Summary: Sniffing either a raw or cooked egg is a simple but reliable way to tell if an egg has gone bad.

3. Complete a Visual Inspection

Raw Egg Half Open
In addition to your nose, your eyes are a valuable tool for telling whether an egg is good or bad.
While the egg is still in its shell, check that the shell is not cracked, slimy or powdery.
Sliminess or cracks can indicate the presence of bacteria, while a powdery appearance on the shell may indicate mold (4).
If the shell appears dry and undamaged, crack the egg into a clean, white bowl or plate before using. Look for any pink, blue, green or black discoloration in the yolk or whites, as this may indicate bacterial growth (34).
If you notice any signs of discoloration, throw the egg out and wash the bowl with hot, soapy water before testing a new egg.
You can also check to see if the whites or yolk of the egg are runny. This is an indication that the egg is old and that the quality has declined. But this does not necessarily mean it has gone bad, and it can still be perfectly fine to use (4).
Summary: In addition to sniffing an egg, check its shell for signs of bacteria and mold. Inspecting the whites and yolk for discoloration is also a good strategy.

4. Perform a Float Test

Four Eggs in a Pot
The float test is one of the most popular methods for checking whether an egg is good or bad.
This is also a common method for determining the age of a fertilized egg that is developing into a chick (56).
It works just as well to judge whether an unfertilized table egg is fresh or not.
To perform the float test, gently set your egg into a bowl or bucket of water. If the egg sinks, it is fresh. If it tilts upwards or even floats, it is old.
This is because as an egg ages, the small air pocket inside it grows larger as water is released and replaced by air. If the air pocket becomes large enough, the egg may float.
While this method may tell you whether an egg is fresh or old, it doesn’t tell you whether an egg is good or bad (3).
An egg can sink and still be bad, while an egg that floats may still be fine to eat (3).
Summary: Checking whether an egg sinks or floats is a popular way to check how fresh it is. However, it can’t tell you if an egg has gone bad.

5. Candle Your Eggs

Orange Flashlight
Candling is a method used either to assess the quality of a table egg or to assess the development of the chick in a fertilized egg.
This is done industrially using specialized equipment to ensure the proper grading of table eggs before they are packaged.
But it can also be done on your eggs at home, if you’re willing to learn.
You’ll need a dark room and a small, bright source of light. In the past, candles were used, hence the name “candling.” Yet it is probably more effective to use a small flashlight or reading light instead.
Hold the light source up to the large end of the egg. Then, tilt the egg and turn it quickly from left to right. If done correctly, the contents of the egg should be illuminated (7).
This allows you to see whether the egg’s air cell is small or large. In a very fresh egg, the air cell should be thinner than 1/8 inch, or 3.175 mm. As the egg ages, gasses replace water lost through evaporation, and the air pocket will get larger (7).
You should also be able to tell by moving the egg from side to side how firm the egg white and yolk are. Less movement indicates a fresher egg (7).
Candling may require some practice, but it allows you to reliably identify if an egg is fresh or old. Yet, like the float test, it cannot tell you if an egg has gone bad.
Summary: Candling is a more difficult but reliable way of checking how fresh an egg is. However, it doesn’t tell you if an egg is bad.

The Bottom Line

A lack of knowledge about how to tell when an egg has gone bad leads some people to needlessly throw away good eggs.
Among the five strategies listed here, cracking an egg open, giving it a sniff and checking for discoloration is the most conclusive method of determining freshness.
Keep in mind though that eggs containing bacteria that cause food-borne illness, such as Salmonella, may look and smell completely normal.
So don’t forget that even if an egg passes these tests, it’s important to fully cook it to a safe temperature before you eat it.

Are you someone who can pretty well crack any and all of your joints on command? Then this one is for you. Some people are generally more lax then others, and that can be okay - you just need to be stronger! But sometimes, the "gumby" (aka flexible) ones can have stiffness, and a little stiffness for a "gumby" can cause havoc on your body. The upper back is a common place we see this problem. Gravity tries to bring you down, make sure you keep that upper back moving! Foam roll your thoracic spine - 2min minimum!

Featuring Mitch Starkman, Physiotherapist



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About Movement Mondays:
New videos every Monday! We take a look at common orthopedic and musculoskeletal injuries, insufficiencies, self-treatment exercises and most importantly, real life examples so you can truly Move Like You MEAN IT!

About The Movement Centre:
The Movement Centre strives to explore, assess, and correct human movement by providing customized self-administered treatments that anyone can use through the guidance of a movement physiotherapist.

We use real cases to identify, reveal, and treat movement dysfunctions as they relate to common orthopedic issues.

The aim is to help you overcome your limiting factors, whether that is pain, performance, or both. Ultimately, we want to help you achieve your goals.

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When in doubt, it is always a good idea to get assessed by your healthcare practitioner so you can truly Move Like You Mean It!

Many people want to lose weight quickly.
Not surprisingly, methods that promise fast results are tempting. Unfortunately, many of these are overly restrictive and simply ineffective in the long term (1).
What’s more, some are downright dangerous.
Here are 7 weight loss “quick fixes” that just don’t work.

1. Liquid Diets

Liquid weight loss diets have been around for several decades. They involve replacing all or a portion of your meals with a liquid meal or shake.
Some liquid-based weight loss diets include:
  • The Cambridge Diet: The strictest option of this diet provides 440–550 calories as meal replacements for up to 12 weeks. The original plan was criticized for providing as few as 330 calories daily without being medically supervised (2).
  • Protein-Sparing Modified Fast (PSMF): Under medical supervision, obese patients consume fewer than 800 calories daily for six months. Today’s PSMFs are considered safe, whereas earlier versions were linked to deaths (3).
  • Optimist and Medifast: Several options are available. Plans providing fewer than 800 calories per day typically last 26 weeks and require medical supervision.
While people can and do lose weight quickly on very low-calorie liquid diets, weight regain is extremely common (4).
This makes sense, since drinking liquid meals doesn’t foster healthy eating habits, which are necessary for successful weight maintenance.
In addition, research suggests that following a liquid-based weight loss plan may lead to disordered eating, such as binge eating or food restriction.
In one 28-week study, obese women were assigned to one of several weight loss strategies. By the end of the study, significantly more binge eating occurred in the liquid meal replacement group (5).
While liquid diets may lead to quick, short-term weight loss, they seem to do more harm than good in the long run.
Summary: Very low-calorie liquid diets can produce short-term weight loss. However, they should be supervised by a medical doctor. Weight regain is very common, and disordered eating patterns may develop.

2. “Carb-Blocker” Pills

Apple and Diet Pills
Carb blockers, or starch blockers, are supplements claimed to promote easy weight loss.
They contain extracts from beans that interfere with alpha-amylase, an enzyme that breaks down complex carbs into smaller sugar units that your body can absorb (6).
Complex carbs include grains, potatoes and sweet potatoes. If complex carbs aren’t broken down into sugar, their calories can’t be absorbed by your body.
However, carb blockers can’t completely prevent the digestion and absorption of complex carbs. They only slow down the action of alpha-amylase.
In one study, a starch blocker was found to inhibit more than 96% of amylase, yet it only prevented 7% of carbs from being absorbed (7).
This suggests that if you took a carb blocker with a serving of spaghetti containing 60 grams of starch, you’d only end up absorbing about 4 fewer grams of carbs and about 16 fewer calories.
Yet, some studies have found that carb blockers may cause moderate weight loss, especially when your carb intake is high. In one study, carb blockers caused the greatest weight loss in people who ate the most carbs (891011).
On the other hand, a 2011 review of studies concluded that larger, high-quality studies on carb blockers are needed to determine whether they are effective for weight loss (12).
In addition, carb-blocking supplements may cause digestive issues in some people, such as gas, diarrhea and bloating.
Overall, you shouldn’t reply on carb blockers to produce significant weight loss.
Summary: Carb blockers or starch blockers inhibit the enzyme responsible for starch digestion. However, they can’t block complex carb absorption altogether, and their effect on weight appears minimal.

3. Juicing, Cleanses and Detoxes

Glass of Orange Juice With Measuring Tape
Various cleanses and detox diets have become very popular lately.
In addition to promising fast weight loss, they typically claim to purge your body of “toxins” that build up over time.
Here is a list of several methods of detoxing or cleansing, which can last anywhere from 1–21 days:
  • Drink nothing but water for up to seven days
  • Consume only fresh fruit and vegetable juices
  • Drink specific liquid mixtures, such as lemonade sweetened with maple syrup and cayenne pepper
  • Consume only clear liquids while taking laxatives, enemas or herbs to “colon cleanse”
Because they are so low in calories, these diets can produce quick weight loss. For instance, some detox plans claim you can lose up to 21 pounds in 21 days.
However, the majority of the weight lost on these cleanses is likely water, especially during the first few days when weight loss is most rapid.
With the exception of one small study in overweight Korean women, no studies have looked into these claims or people’s ability to maintain the weight they lose during a cleanse or detox (1314).
In the Korean study, women drank a lemon-syrup mixture containing fewer than 500 calories for seven days. Although they lost weight and improved some heart health markers, they also lost an average of 0.6 pounds (0.3 kg) of muscle (14).
This muscle loss isn’t surprising, given that cleanses usually provide fewer than 20 grams of protein per day. To protect muscle health, adults need at least 0.45 grams of protein per pound (1 gram per kilogram), or a minimum of 50 grams daily (15).
What’s more, your protein needs increase during weight loss. Higher protein intake has been shown to help prevent muscle loss in people who are actively losing weight. Also, the more muscle you have, the more calories you burn at rest (161718).
Additionally, animal research suggests that low-protein diets increase the production of NPY, a hormone that drives hunger and belly fat storage (1920).
Finally, as far as ridding your body of toxins, your liver and other organs already perform this function every day. “Detoxing” your body is completely unnecessary.
In fact, it’s best to steer clear of these detoxes and cleanses altogether.
Summary: Juicing, detoxes or cleanses may produce rapid weight loss, but a large portion of this weight loss is water. They also contain very little protein, which can lead to muscle loss and a slower metabolism.

4. Crash Diets and Fad Diets

"Fad Diets Don't Work" Sign
Crash or fad diets have always been popular because they promise fast weight loss if you follow very specific guidelines.
Some of the most well-known crash diets have been around for decades, and new ones are constantly being created.
Here are a few examples of popular crash or fad diets:
  • Cabbage Soup Diet: This diet promises weight loss of up to 10 pounds in 7 days. Each day you eat all you want of one or two types of food. You also consume a soup made from cabbage and other vegetables every day.
  • Grapefruit Diet: This classic crash weight loss plan was created in the 1930s and based on grapefruit’s supposed fat-burning properties. In addition to grapefruit at every meal, you consume low-carb, high-protein foods like eggs and meat.
  • Five-Bite Diet: This approach involves eating anything you want, but it only allows you to take five bites per meal. It was created by Dr. Alwin Lewis, who promises weight loss of up to 15 pounds per week.
  • Baby Food Diet: On this diet, you replace 1–2 meals per day with several jars of baby food containing 25–75 calories each, consumed at one-hour intervals during the day.
Although some of these diets sound amusing, they aren’t a good idea if your goal is sustainable weight loss. They aren’t well balanced, nutritious or based on science.
Most of them are very low in calories, which can certainly produce quick weight loss in the short term.
However, research has shown that severe calorie restriction can lead to a reduction in metabolic rate, loss of muscle mass and rebound hunger that makes weight regain inevitable (2122).
In addition, these fad diets are typically low in protein. As discussed previously, this can cause many of the same effects as drastic calorie restriction.
One study from 1996 even suggests that very low-calorie diets may lead to insulin resistance and diabetes in some individuals (23).
In the case of the Grapefruit Diet, which does provide adequate protein and calories, there is no evidence that grapefruit increases fat burning. Thus, any weight loss experienced on this plan will mainly be due to its high protein and low carb content.
Summary: Crash or fad diets rely on gimmicks and promises of rapid weight loss. However, they are typically unbalanced, low in calories and protein and associated with weight regain.

5. “Fat-Burner” Pills

Bottle With Blue Pills
Taking a pill that helps you burn fat may seem like the perfect solution for taking weight off quickly.
However, some of these pills contain questionable ingredients that may end up doing far more harm than good.
Caffeine is one of the main ingredients in many “fat-burner” products. It has been shown to help you burn more calories when consumed in either beverage or pill form (24252627).
In one study, men experienced a boost in metabolic rate after consuming a supplement containing caffeine and antioxidants like EGCG, which is found in green tea (27).
Although modest amounts of caffeine are safe and may help promote fat loss and boost physical performance, some fat burners contain substances that may cause dangerous side effects.
Reports of liver damage and other health problems have been linked to certain fat-burner supplements, including those that contain DNP and usnic acid (28293031).
In two cases, previously healthy young women developed liver failure that required a liver transplant after taking fat burners containing usnic acid (3031).
Ironically, ads for fat-burners and weight loss pills are often found in women’s fitness magazines that promote a healthy lifestyle (32).
Instead of taking pills that contain potentially harmful ingredients, drink a few cups of coffee or green tea daily.
Summary: Fat-burner pills contain caffeine and other ingredients that may boost metabolism. However, there is no evidence that these pills are more effective than caffeine alone, and some have been linked to liver damage.

6. Eating Only One Food

Woman Trying to Lose Weight Eating Apples
Eating only one food has been a popular quick weight loss approach for decades.
Known as monotrophic eating, or “mono eating,” it involves eating as much as you want of one food for several days. Examples include eating only fruits, eggs, potatoes or cookies.
Like the other methods discussed, rapid short-term weight loss can occur with this strategy. This is mainly due to becoming so tired of eating only one food that your calorie intake automatically decreases.
One problem with this eating strategy is that it’s unbalanced. While eating only eggs provides far more protein and other nutrients than a diet consisting of potatoes or cookies, it lacks the fiber and antioxidants found in plant foods.
There are few, if any, studies on mono eating. However, anecdotal evidence suggests that people almost always regain the weight after the diet is over.
And like other diets that severely restrict food choices, it doesn’t help you develop eating habits that will lead to successful weight maintenance.
Summary: Eating only one food may cause weight loss due to an automatic reduction in calories. However, this unbalanced approach can’t be maintained long term and often leads to weight regain after the diet is over.

7. Raspberry Ketones

Heap of Orange Capsules
Raspberry ketones are compounds found in red raspberries and other berries and fruits.
They are frequently used to add flavor and fragrance to foods and cosmetics. In recent years, they have also been marketed as a weight loss supplement.
It’s claimed that raspberry ketones boost fat burning and increase levels of adiponectin, a hormone that has anti-inflammatory effects and helps regulate metabolism (33).
Although adiponectin is produced by fat cells, obese people generally have much lower levels of adiponectin than lean people.
Early studies in mice and rats found that raspberry ketones increased fat burning and helped protect against fatty liver. However, the dosages these animals received were extremely high (3435).
But very little research has been conducted in humans, and so far the results aren’t that impressive.
One supplement that contained a combination of ingredients, including raspberry ketones, was found to increase fat loss in obese people, but only when combined with diet and exercise (36).
On the other hand, a 2016 study found no significant difference in metabolic rate or fat burning among people who took raspberry ketones, compared to those who received a placebo pill (37).
At this point, research doesn’t support the use of raspberry ketones for weight loss.
Summary: Although raspberry ketones have been found to increase fat burning in mice at very high dosages, the few human studies available have shown little to no benefit for fat loss.

The Bottom Line

Many diet plans and products promise quick weight loss.
But while some may take off weight temporarily, they’re unlikely to help you achieve your goal of losing body fat and keeping it off.
In addition, these “quick-fix” approaches may lead to health problems, disordered eating and regaining more weight than you lost.
The only solution for sustainable fat loss is to follow a well-balanced diet that works for you and stick to it in the long term.