The Truth Behind Popular Celebrity Diets: Insights from a Weight Loss Doctor in Singapore

In the many years that I’ve been working with various celebrities, I can attest that their job is not an easy one. They put in long hours at work, juggle erratic schedules and strive to keep a private life. On top of that, they particularly must maintain a healthy and fit body, not only to keep going, but also look presentable 24/7. After all, their life is always under the scrutiny of the public’s eyes. 

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To keep their physique fit, many celebrities turn to fad diets without fully understanding their long-term effectiveness or potential drawbacks. In this article, we will discuss the five most popular diets popularised by celebs, which I’m sure you have considered or tried at any point in your weight loss program journey in Singapore before.

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Keto Diet

The ketogenic (keto) diet is focused on shifting the body into a state of ketosis by consuming foods that are high in fat and low in carbs; specifically 70–75% fat, 15–20% protein, and 5–10% of carbs per day. Ketosis occurs when the body produces energy by burning fats instead of carbohydrates, which results in losing weight and other health benefits. This diet has caught the following of many people due to its ability to produce significant weight loss ranging from 2-5kgs within the first week or two.

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• What to eat: Olive oil, coconut oil, avocado, dairy, eggs, fish, low-carb vegetables and fruits, meat, nuts and seeds. 
• ‍What not to eat: Grains, most fruits and food high in sugars

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Just like any kind of diet, the keto diet has its pros and cons.

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Pros

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1. Controlled Appetite – Foods that are high in fat can make you feel full, which is helpful in keeping your appetite under control and minimising your overall calorie intake. And meanwhile the study has shown that a certain level of ketosis has an appetite suppression effect.
2. Effective Weight Loss – The increased consumption of fat and limited intake of carbohydrates result in quick weight loss as the body loses both water and burns body fat once it enters a state of ketosis.  
3. Enhanced Mental Clarity – Many people who practise the keto diet report having mental clarity and improved cognitive function during a state of ketosis. This phase may be due to the brain’s use of ketones as a substitute source of energy.‍
4. Improved Levels of Blood Sugar – Reducing the intake of carbohydrates can help lower and stabilise blood sugar levels. This is beneficial specifically for individuals who have developed insulin resistance or have been diagnosed with type 2 diabetes.

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Cons

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1. Health Risks – Eating foods that contain high fat can trigger pre-existing health conditions linked to cholesterol levels and heart function.
2. Keto Flu – Side effects of this diet include digestive issues, fatigue, headaches and irritability.‍
3. Lack of Nutrients – The body will lack fibre, vitamins and minerals that can be found in grains, fruits and vegetables, which can have a negative effect on its overall health.

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The strategy of weight management in Singapore often includes multi-disciplinary teams working together to provide comprehensive care. Doctors in weight management in Singapore emphasise the importance of consistent monitoring for sustained health benefits.

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Atkins Diet

This diet focuses on the consumption of foods that are low in carbohydrates to improve health markers and achieve weight loss. Compared to keto, the percentage distribution of nutrients is roughly 70% fat, 25% protein, and 5% good carbs. 

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• What to eat: Dairy products, eggs, fish, low-carb vegetables, meat, nuts and seeds.

• What not to eat: Grains, most fruits, processed foods with added sugars, starchy vegetables and sugary foods

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While the Atkins diet lists foods that are similar to keto, this diet plan has more flexibility in consuming carbohydrates as it progresses overtime. Weight management in Singapore often involves understanding the cultural and personal factors affecting dietary habits.

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Pros

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1. Controlled Appetite – You can easily curb hunger and lessen calorie intake by eating foods that are high in fat and protein, which makes you feel full quickly.
2. Effective Weight Loss – During its initial phase, this diet allows your body to lose significant weight as a result of limited carb intake and loss of water. 
3. Improved Blood Sugar Levels – This diet is ideal for individuals who have type 2 diabetes or insulin resistance as it can help manage blood sugar levels.‍
4. More flexible food options – Atkins is not very strict when it comes to the choices of food allowed after the initial stage, including carbohydrates, unlike some diets.

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Cons

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1. Health Risk – Disorders and diseases relating to the cardiovascular system may develop due to the high consumption of saturated fats, especially if certain conditions are present in your family’s medical history.
2. Keto Flu – Headaches, fatigue or feeling irritable are the common side effects of this diet following low carb consumption. ‍
3. Lack of Nutrients – Limiting the intake of certain food groups during the initial stages of this diet can deprive the body from getting ample nutrients that may lead to deficiencies.

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Celebrities who have tried the Atkins diet are Kim Kardashian, Alyssa Milano and Rob Lowe. 

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Paleo Diet

The Paleo diet aims to promote weight loss by focusing on the consumption of the foods that were eaten by our ancestors during the Palaeolithic era. Hence, it is also known as the “Caveman diet.”

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• What to eat: Grass-fed meat, fish, fruits, meats, nuts, seeds and vegetables

• What not to eat: Dairy products, grains, legumes and processed foods

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Here are the benefits and drawbacks of the Paleo diet:

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Pros

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1. Blood Sugar Control Maintenance – The intake of whole foods may be beneficial in stabilising the levels of blood sugar, which is helpful for people with type 2 diabetes or insulin intolerance.
2. Focus on Whole Foods – The body’s overall health is improved with the absence of processed foods. The intake of nutrient-dense and fibrous foods from natural sources increases energy levels, promotes better digestion and satiety, which lessens calorie intake.
3. Minimises Inflammation – Some medical studies show that the Paleo diet may lessen inflammation in the body, likely reducing the risk of developing certain chronic diseases such as diabetes and heart disease.

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Cons

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1. Cost – Paleo diet requires meal plans that include meats, fruits and vegetables that are high quality, which can be very expensive and not budget friendly for some people.
2. Lack of Nutrients – This diet also excludes other food groups that can lead to nutrient deficiencies like fibre and calcium.‍
3. Sustainability – Paleo diet is restrictive and costly, which can be a challenge to keep up for the long haul resulting in weight gain.

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Celebrities who have tried the Paleo diet are Anne Hathaway, Megan Fox, Matthew McConaughey and Novak Djokovic.

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Master Cleanse Diet

The Master Cleanse diet’s claim to fame is its supposed ability to detoxify the body and lose weight quickly by consuming Lemon Detox juice. The lemon detox is a combination of cayenne pepper, lemon juice, maple syrup and water. The juice is taken for a period of ten days or more without eating any solid foods.

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• What to eat: Lemon detox juice only

• What not to eat: All types of food

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While the rapid weight loss results that this diet can achieve entice you, it is crucial to learn about its disadvantages. Below are its pros and cons:

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Pros

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1. Detoxification – It is believed that this diet is good for flushing out toxins from the body, which is beneficial for overall health. 
2. Rapid Loss of Weight – Many followers of this diet report losing weight rapidly of up to twenty pounds in just a couple of days.
3. Simple preparation – The ingredients used for the Master Cleanse diet are easy to obtain and the preparation of the juice is very straight forward. This is highly appealing for individuals who are busy and want to skip meal planning and cooking everyday.

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Cons

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1. Lack of Nutrients – Without any type of food intake, the body definitely misses out on a lot of vitamins, minerals and other important nutrients. Doing this for an extended period of time can place the body at risk of developing health complications.
2. Side Effects – Doing this diet abruptly can lead to dizziness, fatigue, headaches and issues with the digestive system. 
3. Short-term Results – While this diet can provide quick weight loss, it can also backfire by gaining weight once you go back to your normal eating routine. 
4. Not Sustainable – This diet is inadvisable to do long-term as it does not support healthy eating habits and can have a negative impact on the overall health of your body.

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Celebrities who have tried the Master Cleanse diet are Beyoncé, Ashton Kutcher and Demi Moore.

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Intermittent Fasting

Intermittent Fasting (IF) is also another diet method that is popular to many people who want to lose weight quickly. This approach is done by timing your eating and fasting in between periods. For instance, there is the 16/8 technique, which allows you to eat anything you like within an eight hour window and fast for the next 16 hours. 

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Many have found weight loss success with intermittent fasting. However, it also has its advantages and disadvantages that should be considered.

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Pros

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1. Metabolic Health Benefits – The results of IF include the ability to lower the levels of blood sugar and lessen body inflammation. This is good for improving metabolic health and favourable for those who have a high risk of developing type 2 diabetes. 
2. Simple Process – This type of diet is convenient for many because it is simple and there is no need to count calories.
3. Possible Long-term Benefits – There are a few studies indicating that intermittent fasting may have a positive impact on longevity and minimise developing diseases that usually come with ageing, but these claims need further research.

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Cons

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1. Cravings and Hunger – Because of the need to follow a strict timeline of when to eat and fast, it is common for people who do IF to overeat during eating windows.
2. Lack of Nutrients – IF can also result in nutrient deficiency when meal plans during eating windows are not well-balanced.
3. Not for Everyone – IF is not recommended for certain conditions, such as women who are breastfeeding or pregnant, individuals who have eating disorders and certain medical conditions.

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Celebrities who have tried the Intermittent Fasting diet are Chris Pratt, Elon Musk, Jennifer Aniston and Reese Witherspoon.

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Are celebrity diets effective for long term weight loss?

Given that the nature of most of these diets are centred on consuming either low-fat, or low-carbohydrate or very low-calorie meals, some studies show that many people find initial success in losing weight in Singapore during the first few months of consistently practising these diets. A weight loss doctor in Singapore often identifies factors that traditional diets overlook. Diet modifications and regular consultations are key components of our weight loss program in Singapore. 

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The supportive environment of the weight loss programme in Singapore plays a critical role in the success of its participants. For those struggling with obesity, a weight loss doctor in Singapore may offer medically supervised programs that are often more successful than conventional diets.

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However, these studies also state that further research needs to be done to prove that they can be effective in the long run. So far, not one research has proven that any of these celebrity diets has achieved long term weight loss without any side effects. A distinctive aspect of our weight loss program in Singapore is its focus on long-term health rather than quick fixes. A notable feature of our weight management clinic in Singapore is its integration of behavioural science to aid in sustainable weight control.

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What approach should be done to successfully achieve long term weight loss?

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Over the years of my work, and as backed up by studies, I have learned that the method that helps people achieve and maintain weight loss is through behaviour modification. Individuals often discuss the personalised care plans they received at a weight loss clinic in Singapore, which catered specifically to their health goals. Our structured nature of the weight loss program in Singapore helps individuals track their progress scientifically.

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Rather than focusing solely on a specific diet that limits your body from receiving well-balanced and nutritious food, behaviour modification concentrates on adjusting one’s attitude, eating habits and lifestyle. The approach taken by our weight loss clinic in Singapore integrates both psychological and nutritional aspects to support weight loss. The weight management programme in Singapore is recognized for its comprehensive approach to diet, exercise, and mental health.

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In one study, medical researchers state that, as a general principle, the approach to long term weight loss among overweight and obese adults should be safe, effective, and sustainable. 

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In addition, an optimal diet has to be healthy and nutritionally adequate as well as economically affordable to guarantee consistent long-term compliance. A key principle to successful weight loss maintenance involves pursuing a balanced diet, physical activity and healthy lifestyle as well. Participants of our weight loss program in Singapore often report improved wellbeing as a direct result of the tailored fitness routines.

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Another important highlight in one study shares that setting realistic goals is important when it comes to weight loss. To achieve weight loss success, the approach to losing weight in Singapore should involve changes that are slow and steady. Among all the diets studied, one research singled out the Mediterranean diet as a healthy strategy to achieve weight loss and maintenance. Dietary adjustments are a fundamental aspect of the strategies developed by a weight loss doctor in Singapore.

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Here is how to apply behaviour modification to your weight loss journey:

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1. Identify realistic goals: Draft a goal that is SMART: Specific, Measurable, Achievable, Relevant and Time-bound. Avoid setting a weight loss target that is too high and not realistic. Instead go for a smaller, but attainable goal like shedding 0.5kg each week. This promotes a sense of accomplishment whenever you hit your target and can boost your motivation in the long run.

2. Build Healthy Habits: Having healthy habits, not only when eating, can lead to a more sustainable way of losing weight in Singapore. Begin by cutting back on eating sugar-packed foods if you have a sweet tooth and include nutrient-dense and fibre-rich foods into your diet. Also aim to exercise regularly to help burn more calories. Do these repeatedly and they will naturally incorporate into your everyday life. 

3. Recognise Triggers – There are many instances in your life that may cause you to binge on food, such as boredom or stress. Knowing what triggers your overeating can help you find ways on how to avoid them. 

4. Monitor and Be Mindful of Your Habits– Keeping a list of the foods that you consume, your physical activities as well as your emotions can help you be more aware of your eating patterns. Tracking this can help you make better and mindful choices when it comes to food consumption.

5. Try the Mediterranean Diet – You don’t have to place your health at risk when losing weight. Limiting calorie intake is still attainable without depriving your body from important nutrients. Of all the diets available, the Mediterranean diet is lauded for its balanced approach to eating. This diet includes healthy fats, various nutrients, and whole foods, which is ideal for anyone who wants to lose weight effectively without compromising their overall health and quality of life.

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Many have benefited from the holistic strategies employed by the weight loss clinic in Singapore, ensuring long-term health improvements. The personalised nutritional counselling at this weight loss clinic in Singapore has been key in many individuals’ weight loss journeys. The tailored approaches of the weight management programme in Singapore reflect its commitment to personalised health care. Our weight management clinic in Singapore frequently updates its programs to include the latest research in nutrition and health.

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Conclusion

Most of the celebrity diets can promise drastic weight loss, but by these quick fixes there will be some harmful effects for your body too if there is no professional guidance. Patients appreciate the ongoing support from their weight management clinic in Singapore, which monitors progress and adjusts plans as needed. Our weight loss doctor in Singapore integrates tech tools to track progress.

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At LMC, we help you lose weight by following proper methods like focusing on behaviour modification and recommending a healthy and balanced diet. Our weight loss programme in Singapore incorporates cutting-edge technology to enhance participant engagement and results. Our weight management clinic in Singapore is renowned for its use of evidence-based practices in all patient treatments. We understand that losing weight in Singapore is not easy – that is why our weight loss programme in Singapore are flexible and easily customised to fit your health needs and personal preferences. 

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Contact us to jumpstart your weight loss journey.