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Pressmaster for Shutterstock.com<\/p><\/div>\n
Every teen\u2019s individual nutritional needs are different, but these guidelines can help<\/a> you make healthier choices (National Institute of Diabetes and Digestive and Kidney Diseases [NIDDK], 2016):<\/p>\n It\u2019s also important to understand that what\u2019s portrayed as “healthy” in popular culture may not be healthy for\u00a0you<\/em>. The media push unrealistic messages about how you should look, and social media influencers often give inaccurate and misleading nutrition advice<\/a> (Forrest, 2019; Government of Canada, 2019). This is especially true with fad diets, which claim to improve your health or help you lose weight quickly (Academy of Nutrition and Dietetics [AND], 2019a). However, these approaches to \u201chealthier\u201d eating can actually be misinformed, unhealthy, and dangerous \u2013 especially for teens.<\/p>\n Currently, the ketogenic diet, intermittent fasting, and going gluten free are three of the most popular fad diets<\/a>. But they aren\u2019t as healthy as they may seem.<\/p>\n Yulia Furman for Shutterstock.com<\/p><\/div>\n What is it?\u00a0 <\/strong>Keto is a high-fat, extremely low-carbohydrate<\/a> diet that was originally developed to treat epilepsy (Li & Heber, 2020). Your body and brain prefer to use glucose from carbohydrates for energy, but this diet forces them to rely on fat (ketones) instead (Campos, 2020). Keto should be medically supervised, but it\u2019s recently gained popularity as a quick fix for weight loss (Li & Heber, 2020).<\/p>\n Does it work?\u00a0 <\/strong>Keto may result in short-term weight loss. But current evidence does not<\/u> show that keto benefits long-term health or sustained weight loss (Li & Heber, 2020). In fact, low-carb diets have been linked to increased mortality<\/a> (Li & Heber, 2020). Keto diets also tend to be high in saturated fat, which is associated with increased risk of heart disease (AND, 2019b). Keto is restrictive and difficult to follow properly, so many people are unable to stick with it and they regain any lost weight (AND, 2019b).<\/p>\n Should teens try it?\u00a0 <\/strong>For teens, a keto diet can be extremely unhealthy. According to the Dietary Guidelines,<\/em> 14- to 18-year-olds should consume 45-65% of daily calories from carbohydrates, 25-35% from fat, and 10-30% from protein (Office of Disease Prevention and Health Promotion, 2020). However, a ketogenic diet includes only about 5% of calories from carbohydrates, and 75% from fat (Li & Heber, 2020). As a result of such extreme carbohydrate restriction, you may experience fatigue, brain fog, poor sleep, and muscle cramps – the \u201cketo flu\u201d (Li & Heber, 2020).<\/p>\n Keto also severely restricts nutrients that you need, like those from whole grains, fruit, starchy vegetables, and beans (Li & Heber, 2020). Instead, this diet often leads to eating excessive amounts of animal proteins, saturated fat, and processed foods (Campos, 2020). Together, these nutrient imbalances can compromise your academic and athletic performance, along with your health. Recently, keto has been associated with decreased bone mass (Simm et al., 2017). That\u2019s scary, because your teen years are among the most important for increasing<\/em> bone mass and preventing osteoporosis (National Institute of Arthritis and Musculoskeletal and Skin Diseases, 2019)!<\/p>\n TLDR: Avoid the keto diet unless it\u2019s prescribed and medically supervised by your doctor.<\/strong><\/p>\n Photo by Lukas Blazek on Unsplash<\/p><\/div>\n What is it?\u00a0 <\/strong>Intermittent fasting (IF) refers to cycling between periods of fasting (no food) and unrestricted eating, where fasting can range from 12 hours to entire days (Harvie & Howell, 2017). IF has become popular for weight loss and its claims to improve health (Harvie & Howell, 2017).<\/p>\n Does it work?\u00a0 <\/strong>Although IF can lead to short-term weight and body-fat loss, most of the claims made about IF are not scientifically proven in humans (Harvard T.H. Chan School of Public Health [HSPH], n.d.-b). The long-term effects of IF are unknown, and there isn\u2019t conclusive evidence that IF is safe, effective, or healthy for most people (Harvie & Howell, 2017). In fact, for people who are at a healthy weight, IF may have adverse effects like increased hunger, fatigue, and mood disturbances (Harvie & Howell, 2017). Like keto, IF is restrictive, so it can be difficult to maintain. The IF cycle of restriction can also prompt other unhealthy behaviors, like overeating and binging (Grave, 2020).<\/p>\n Should teens try it?\u00a0 <\/strong>IF isn\u2019t recommended for most teens as a healthy eating pattern. Critically, IF isn\u2019t recommended for anyone in an active growth stage (HSPH, n.d.-b). Remember, teens have increased nutrient needs and require regular meals throughout the day \u2013 not food deprivation. Following IF can also promote disordered eating. For teens, this is a significant concern; you\u2019re especially vulnerable to developing eating disorders<\/a>, which can seriously harm your overall health (Brown et al., 2017). There isn\u2019t enough evidence to show that the benefits of IF outweigh the risks to your health.<\/p>\n TLDR: For teens, intermittent fasting isn\u2019t consistent with healthy eating habits. Instead, you need regular meals and consistent nutrition to support your growth and development.<\/strong><\/p>\n Photo by Rodolfo Marques on Unsplash<\/p><\/div>\n What is it? \u00a0<\/em><\/strong>This diet eliminates all foods with gluten-containing grains (wheat, rye, barley, and triticale). A lifelong gluten-free diet (GFD) is essential for those with celiac disease<\/a> (Celiac Disease Foundation, n.d.). However, following a GFD has also become popular for weight control and overall health.<\/p>\n Does it work?<\/strong>\u00a0 A GFD is not \u201chealthier\u201d<\/a> unless you have a gluten-related disease (Gluten Intolerance Group [GIG], n.d). Following a GFD does not inherently improve the quality or nutritional value of the food that you eat (GIG, n.d.). In fact, eliminating all sources of gluten can compromise intake of important nutrients, like fiber, vitamins, and minerals (Mayo Clinic, 2019). Gluten-free packaged foods can also have more<\/em> calories, fat, and\/or sugar than standard versions do (Mayo Clinic, 2019). Some long-term studies even show that GFDs are associated with weight gain and increased risk of chronic disease (HSPH, n.d.-a).<\/p>\n Should teens try it?\u00a0 <\/strong>For most teens, following a GFD has more risks than benefits. When eating gluten free, it\u2019s harder to get enough fiber and some of the micronutrients that are especially important for teens, like iron and calcium<\/a> (Niland & Cash, 2018). Strictly adhering to a GFD is especially challenging when eating out or with friends, which can negatively impact your social life and mood (Niland & Cash, 2018). It\u2019s also worth noting that the gluten-free alternatives to common foods (e.g. bread) can be significantly more expensive \u00a0\u2013 and they often don\u2019t taste as good (Niland & Cash, 2018).<\/p>\n TLDR: Unless you have celiac disease or another gluten-related medical condition, a gluten-free diet isn\u2019t recommended for teens.<\/strong><\/p>\n Remember that a healthy diet doesn\u2019t deprive your body or mind \u2013 it fuels them! Skipping meals and cutting out entire food groups isn\u2019t what healthy habits are made of. Instead, focus on fueling yourself with fresh foods and regular meals, and take a balanced approach that includes eating carbohydrates, fats, and protein. Check out ChooseMyPlate<\/a> for more info.<\/p>\n <\/p>\n Keywords:<\/em><\/strong>\u00a0 <\/strong>teens, healthy, nutrition, media, diet, keto, intermittent fasting, gluten free, weight loss<\/p>\n <\/p>\n References<\/strong><\/p>\n Academy of Nutrition and Dietetics. (2019a, March 18).\u00a0Staying away from fad diets<\/em>. Eatright.org. https:\/\/www.eatright.org\/health\/weight-loss\/fad-diets\/staying-away-from-fad-diets<\/a><\/p>\n Academy of Nutrition and Dietetics. (2019b, May 15).\u00a0What is the ketogenic diet<\/em>. Eatright.org. https:\/\/www.eatright.org\/health\/weight-loss\/fad-diets\/what-is-the-ketogenic-diet<\/a><\/p>\n Brown, J. E., Lechtenberg, E., Murtaugh, M. A., Splett, P. L., Stang, J., Wong, R., Bowser, E., Leonberg, B. L., & Sahyoun, N. R. (2017).\u00a0Nutrition through the life cycle<\/em>\u00a0(6th ed.). Cengage Learning.<\/p>\n Campos, M. (2020, April 14).\u00a0Ketogenic diet: Is the ultimate low-carb diet good for you? – Harvard Health Blog<\/em>. Harvard Health Blog; Harvard Medical School. https:\/\/www.health.harvard.edu\/blog\/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089<\/a><\/p>\n Forrest, A. (2019, April 30).\u00a0Social media influencers are dishing out false nutrition and weight loss advice 90% of the time<\/em>. The Independent; Business Insider. https:\/\/www.businessinsider.com\/social-media-influencers-give-bad-health-advice-90-percent-of-time-study-shows-2019-4?amp<\/a><\/p>\n Gluten Intolerance Group. (n.d.).\u00a0The gluten-free diet: Facts and myths<\/em>. Retrieved November 11, 2020, from https:\/\/gluten.org\/2019\/12\/16\/the-gluten-free-diet-facts-and-myths\/<\/a><\/p>\n Government of Canada. (2019, December 23).\u00a0Marketing can influence your food choices<\/em>. Canada\u2019s Food Guide. https:\/\/food-guide.canada.ca\/en\/healthy-eating-recommendations\/marketing-can-influence-your-food-choices\/<\/a><\/p>\n Grave, R. D. (2020, March 3).\u00a0Why intermittent fasting isn\u2019t effective or healthy<\/em>. Psychology Today. https:\/\/www.psychologytoday.com\/us\/blog\/eating-disorders-the-facts\/202003\/why-intermittent-fasting-isnt-effective-or-healthy<\/a><\/p>\n Harvard T.H. Chan School of Public Health. (n.d.-a).\u00a0Diet review: Gluten-Free for weight loss<\/em>. The Nutrition Source. https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/gluten-free-diet-weight-loss\/<\/a><\/p>\n Harvard T.H. Chan School of Public Health. (n.d.-b).\u00a0Diet review: Intermittent fasting for weight loss<\/em>. The Nutrition Source. Retrieved November 12, 2020, from https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/intermittent-fasting\/<\/a><\/p>\n Harvie, M., & Howell, A. (2017). Potential benefits and harms of intermittent energy restriction and intermittent fasting amongst obese, overweight and normal weight subjects\u2014a narrative review of human and animal evidence.\u00a0Behavioral Sciences<\/em>,\u00a07<\/em>(4), 4. https:\/\/doi.org\/10.3390\/bs7010004<\/a><\/p>\n John Muir Health. (n.d.).\u00a0Nutrition for teens<\/em>. Retrieved November 24, 2020, from https:\/\/www.johnmuirhealth.com\/health-education\/health-wellness\/childrens-health\/nutrition-teens.html<\/a><\/p>\n Li, Z., & Heber, D. (2020). Ketogenic diets.\u00a0JAMA<\/em>,\u00a0323<\/em>(4), 386. https:\/\/doi.org\/10.1001\/jama.2019.18408<\/a><\/p>\n Mayo Clinic. (2019, December 19).\u00a0Gluten-free diet<\/em>. https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/gluten-free-diet\/art-200485300<\/a><\/p>\n National Cancer Institute. (n.d.).\u00a0Mortality<\/em>. NCI Dictionary of Cancer Terms. Retrieved November 24, 2020, from https:\/\/www.cancer.gov\/publications\/dictionaries\/cancer-terms\/def\/mortality<\/a><\/p>\n National Institute of Arthritis and Musculoskeletal and Skin Diseases. (2019, September).\u00a0Healthy bones matter<\/em>. National Institutes of Health. https:\/\/www.niams.nih.gov\/health-topics\/kids\/healthy-bones<\/a><\/p>\n National Institute of Diabetes and Digestive and Kidney Diseases. (2016, December).\u00a0Take charge of your health: A guide for teenagers<\/em>. National Institute of Health. https:\/\/www.niddk.nih.gov\/health-information\/weight-management\/take-charge-health-guide-teenagers?dkrd=lglgc1334<\/a><\/p>\n Niland, B., & Cash, B. D. (2018). Health benefits and adverse effects of a gluten-free diet in non-celiac disease patients.\u00a0Gastroenterology & Hepatology<\/em>,\u00a014<\/em>(2), 82\u201391. https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5866307\/<\/a><\/p>\n Office of Disease Prevention and Health Promotion. (2015).\u00a0Appendix 7: Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations 2015-2020<\/em>. Dietary Guidelines 2015 – 2020. https:\/\/health.gov\/our-work\/food-nutrition\/2015-2020-dietary-guidelines\/guidelines\/appendix-7\/<\/a><\/p>\n Simm, P. J., Bicknell-Royle, J., Lawrie, J., Nation, J., Draffin, K., Stewart, K. G., Cameron, F. J., Scheffer, I. E., & Mackay, M. T. (2017). The effect of the ketogenic diet on the developing skeleton.\u00a0Epilepsy Research<\/em>,\u00a0136<\/em>, 62\u201366. https:\/\/doi.org\/10.1016\/j.eplepsyres.2017.07.014<\/a><\/p>\n The Healthy Teen Project. (n.d.).\u00a0About eating disorders<\/em>. https:\/\/healthyteenproject.com\/about-eating-disorders\/<\/a><\/p>\n The Nemours Foundation. (2014, September).\u00a0Calcium<\/em>. TeensHealth from Nemours. https:\/\/kidshealth.org\/en\/teens\/calcium.html#:~:text=Bones%20grow%20rapidly%20during%20adolescence<\/a><\/p>\n The Nemours Foundation. (2018, June).\u00a0How much food should I eat?<\/em>\u00a0TeensHealth from Nemours. https:\/\/kidshealth.org\/en\/teens\/portion-size.html<\/a><\/p>\n","protected":false},"excerpt":{"rendered":" It’s no secret that healthy eating habits are especially important for teens. Your body and brain are rapidly developing, and you need energy (aka food) to fuel this growth (John Muir Health, n.d.). You also have an increased need for certain nutrients, like protein, calcium, and iron, so the kinds… Continue reading<\/a><\/p>\n","protected":false},"author":3514,"featured_media":122,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-121","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-education"],"_links":{"self":[{"href":"https:\/\/edspace.american.edu\/laurahorvat\/wp-json\/wp\/v2\/posts\/121","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/edspace.american.edu\/laurahorvat\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/edspace.american.edu\/laurahorvat\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/edspace.american.edu\/laurahorvat\/wp-json\/wp\/v2\/users\/3514"}],"replies":[{"embeddable":true,"href":"https:\/\/edspace.american.edu\/laurahorvat\/wp-json\/wp\/v2\/comments?post=121"}],"version-history":[{"count":0,"href":"https:\/\/edspace.american.edu\/laurahorvat\/wp-json\/wp\/v2\/posts\/121\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/edspace.american.edu\/laurahorvat\/wp-json\/wp\/v2\/media\/122"}],"wp:attachment":[{"href":"https:\/\/edspace.american.edu\/laurahorvat\/wp-json\/wp\/v2\/media?parent=121"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/edspace.american.edu\/laurahorvat\/wp-json\/wp\/v2\/categories?post=121"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/edspace.american.edu\/laurahorvat\/wp-json\/wp\/v2\/tags?post=121"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}]\n
FAD DIETS<\/strong><\/h4>\n
1. Ketogenic (\u201cKeto\u201d) Diet<\/strong><\/h4>\n
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2. Intermittent Fasting (IF)<\/strong>\u00a0<\/strong><\/h4>\n
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3. Gluten-Free Diet<\/strong><\/h4>\n
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THE BOTTOM LINE<\/h3>\n
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<\/a>Popular culture often emphasizes \u201cquick fixes\u201d and unattainable appearance ideals. That means that fad diets get a lot of media attention, but it doesn\u2019t mean that they\u2019re healthy. For most teens, keto, intermittent fasting, and going gluten free are unsustainable and can lead to nutrient deficiencies, unhealthy eating behaviors, and dangerous long-term health consequences. \u00a0\u00a0\u00a0<\/strong><\/p>\n