Why Hollywood’s Favorite Diet May Not Be as Effective as You Think
The Mediterranean diet, which routinely ranks at the top of “Best Diet” lists for its ability to lower rates of heart disease thanks to a regimen rich in fruits, vegetables, nuts, and olive oil, but with moderate levels of fat, came under scrutiny this week. Based on research that was recently found to be flawed, in that the controlled pool of randomized people wasn’t properly supervised or entirely picked at random, the news comes as a shock to longtime followers of the primarily plant-based plan, Penélope Cruz among them. And even after a yearlong reanalysis of the study by its lead author, Dr. Miguel A. Martínez-González of the University of Navarra, who found the do-over results unchanged, the pristine aura surrounding the one fad diet thought to actually work is fading, with doctors and nutritionists renouncing the once-groundbreaking study altogether.
“You can say the Mediterranean lifestyle gives us direction—it looks like it’s helpful with heart disease—but you can’t say it lowers it by 30 percent,” says Dana James, M.S., C.D.N., C.N.S., a triple-certified nutritionist to stars such as Margot Robbie and author of the recently released book, The Archetype Diet: Reclaim Your Self-Worth and Change the Shape of Your Body. James, like many experts in the wellness arena, believes one’s diet alone does not have the proven ability to prevent life-threatening diseases or, for that matter, completely alter one’s body. “There are just too many variables in life to consider.”
It’s exactly the subject of “Why Diets Fail,” a new episode from Vox’s docuseries, Explained, which airs on Netflix every Wednesday. The 15-minute-long segment begins with the universal notion that everyone wants to look good, which in many parts of the world translates into looking thin, and offers a short history of how the U.S. turned dieting into a $66 billion industry—with little to no results to show for it. Despite thousands of books, frozen meal plans, powders, pills—the latter of which is largely unregulated—the average dieter only loses a little bit of weight and oftentimes gains it right back.
The not-so-bad news? It’s not you—it’s them, and the way in which these products are marketed (“It’s as easy as 1-2-3!” goes one Slim Fast commercial) is only compounded by the dysfunction of an overwhelmingly powerful food industry, which forces farmers to produce larger quantities of goods, which are then turned into processed foods that are cheap, misleading, and easy to find. After all, millions of Americans don’t live near a supermarket that offers local, farm-fresh food. Furthermore, says the docuseries, our own bodies are pretty resistant to weight change, especially when it comes to dropping pounds.
And yet, people continue to turn back to the quick fixes, with every couple of years ushering in a new take on an old folktale. Included are the scientifically unsupported diets that are low in carbohydrates (Atkins, Paleo, ketogenic—the latter of which, unbeknownst to most, was primarily formulated to help serve those with neurological issues, like epilepsy) and low in fats, but tend to be high in sugar and calories. In fact, earlier this year, Dr. Christopher Gardner, Ph.D., a lead researcher at Stanford University, published a study that compared healthy low-fat and low-carb diets—both of which were full of whole foods that were minimally processed, neither of which required calorie counting—in 609 randomly selected people with 15 to 100 pounds of weight to lose, and found that everyone’s results were virtually identical. The other surprising result? No matter where they landed on the scale, everyone reported feeling less hungry. Which means eating foods full of good nutrients, carbs, and fat will fortify you for longer, and thus cut down on the desire to snack—and lapse. Ultimately, as many critics concluded, the best diet is the one you will stick to.
That is, says James, as long as that diet is mainly plant based, with a breakdown of 75 percent plant-derived foods and 25 percent animal-based proteins. Also important, she says, when sticking to a plan, “is understanding the whys behind what you eat and don’t eat.” Whether it’s for comfort or reward, it’s an important first step to understanding your relationship with food and even succeeding when trying to lose weight. “If you want to get leaner, it’s okay; just know your body type and know the best that it can look . . . and learn to appreciate it.”
The surprising twist? Part of the answer may also lie in a new definition of so-called fad diets—and an acceptance for what they’re actually good for. “Fad diets do have their place,” says James, who may use a targeted diet when her high-profile clients want to slim down before a big event or photo shoot. “If you have less than five pounds to lose, then a short-term plan is possible, but it should never last longer than two weeks.” Rather than crash dieting or extreme restrictions, James suggests sticking to a no-frills but easily achievable alternative, depending on your body type and lifestyle—one that could mean, say, lean chicken and fish that’s grilled (not fried) and devoid of sauces, and lots of fresh vegetables. Whatever it is, that short time period should never include intermittent fasting. “It doesn’t benefit you,” she says, reinforcing that, contrary to popular belief, the body does not experience greater fat loss after eight to 12 hours of not eating. Plus, “it sets you up for an eating disorder, which increases anxiety and destabilizes blood sugar levels.”
So don’t wait until January when all the trendy diets are ranked—according to what system no one knows. Get a jump-start on your health now by “looking at food as nourishment and a way to heal your [gut],” says James. The results will follow, body and soul.
