Why Fad Diets Don’t Work, Plus 7 Tips for Sustainable, Healthy Eating

Introduction

Fad diets often promise quick weight loss and dramatic results, but they rarely lead to long-term success. While they may offer temporary changes, they often lack essential nutrients and are difficult to maintain.

Instead of falling for restrictive eating plans, adopting sustainable, healthy eating habits can lead to lasting improvements in your overall well-being. In this article, we’ll explore why fad diets fail and provide seven practical tips for maintaining a balanced, nourishing diet.

One day, eggs are great to eat. Next day, you’re instructed to stay away from them. While there are health benefits to red wine, excessive consumption can be harmful. Despite being a miracle food, coconut oil has a high saturated fat content, which raises LDL (bad) cholesterol.

Although they are frequently not supported by scientific research or data, fad diets are diets that are popular in the short term. The industry has continued to grow despite this. The U.S. weight-loss market was worth $71 billion in 2020 alone.

Fad diets frequently promote restriction and denial of foods, which can result in disordered eating patterns and nutrient shortages. They also prioritize immediate outcomes, which are nearly invariably weight loss.

Fad diets: What are they?

The majority of fad diets lack solid clinical proof of their safety or effectiveness.

This is also true of diets that use juice cleanses to “detox” the body. You already have a cleansing system in place thanks to your kidneys and liver.

The sector that promotes weight loss has even appropriated and marketed well-researched diets as quick cures.

For those with epilepsy who are not good candidates for surgery or who do not respond to traditional antiseizure medications, the ketogenic diet, sometimes known as the “keto” diet, is an effective alternative treatment option.

Among other things, the diet might support heart health. However, there are a number of possible negative effects. In the short term, you can get what’s called the “keto flu,” which can cause transient symptoms like:

• fatigue
• dizziness
• nausea
• vomiting
• constipation
• low exercise tolerance
• headache

Following the diet for an extended period of time may raise your risk of developing the following conditions:

• fatty liver
• kidney stones
• vitamin deficiency
• low protein levels

The diet might not be appropriate, too. dependable resource for those suffering from specific illnesses, such as type 1 diabetes.

Another popular dietary trend is the gluten-free diet. For certain people, a gluten-free diet is essential, but most people may stay healthy without cutting out gluten from their diet.

For healthy individuals, gluten does not cause gastrointestinal problems, according to a double-blind randomized controlled experiment, the highest standard for research.

As with any diet, it’s critical to eat a range of nutrient-dense foods and maintain a well-rounded diet. Also, avoiding gluten-containing foods without consulting a certified nutritionist may be harmful to certain individuals.

A financial incentive

You don’t have to concentrate on losing weight to improve your health. Blood pressure and heart health can be improved by a variety of lifestyle modifications and practices, such as walking, cooking more at home, getting enough sleep, and managing stress.

But because fad diets are profitable, businesses promise to bring in the big profits. People are frequently tricked into purchasing the newest “weight-loss” book or product just to test out the next fad and spend even more money.

Make simple, long-lasting adjustments to improve your health rather than wasting money on useless books, supplements, and other items.

The reasons why fad diets are ineffective

Here’s why following a trendy diet is unlikely to have a significant long-term impact on your health.

Lack of things

Weight loss is encouraged by a calorie deficit. However, it is likely to backfire if you deny yourself of items you enjoy in an attempt to reduce your calorie intake.

Additionally, due of their restricted character, fad diets are difficult to follow over the long term, even though they could help you lose weight in the short term.

It’s also critical to realize that body weight is only one component of a healthy individual. Additionally, new research indicates that weight may not have as significant an effect on health as previously thought.

A recent study indicates that physical exercise may be more significant than weight loss if your health is a concern.

Naturally, your body weight and nutrition can affect health indicators like blood pressure and cholesterol, but focusing just on losing weight may not be the best course of action.

Additionally, depending too much on a short-term solution, such as a fad diet, may backfire.

Restrictive diets may raise the likelihood of eating disorder tendencies in individuals of all sizes, according to certain reliable sources.

Also, unless you’re making long-term changes to your lifestyle, the short-term gains from a quick-fix diet—like better blood sugar control—may not stay.

Restrictions can also result in desires. Although scientists are still working to comprehend food cravings, if you fully cut out chocolate, potato chips, or ice cream, you may find that your desire for such things increases. Deprivation is not a good long-term solution because it cannot be sustained.

Weight-cycling, which is linked to an increased risk of illness and death, can result from the restriction mindset’s tendency to produce bingeing and further restriction.

Additionally, restrictive diets may be linked to the rise of eating disorders.

The enjoyment of eating is also greatly diminished when your favorite meals are taken away. You can still achieve your health objectives while enjoying in your favorite cuisine.

The idea that you may eat healthily while respecting your taste sensations is known as gentle nutrition, and it is one of the main pillars of healthy eating.

Nutrient deficiencies

Fad diets frequently target specific foods or macronutrients. But the diet is unlikely to persist if you have to exclude a whole food group. You can also be more affected by dietary deficits.

Reducing your calorie intake or eliminating certain food types might make it considerably more difficult for your body to receive the nutrients it needs.

Because vitamin B12 is mostly present in animal products, those who strictly follow a vegan diet are at risk for vitamin B12 insufficiency, for instance.

Also, you could not be getting enough fiber or other essential vitamins and minerals if you follow an extremely low-carb diet, such as the ketogenic diet, which can cause unpleasant side effects including cramping in your muscles and constipation.

Unnecessarily criticizing particular foods

A strict or indifferent attitude to your diet is not necessary. A healthy diet can include any food, though some foods are more nutrient-dense than others. After all, we live in a world full of wonderful possibilities.

Of course, eating too much of anything delicious can be bad for your health. For example, consuming large amounts of refined carbohydrates can result in blood sugar increases, which can ultimately induce diabetes. Additionally, they might be a factor in the development of cardiac disease.

But carbs aren’t bad for you. You can cut back on sugar and refined carbohydrates without going overboard. Nutrients such as fiber, which is vital for gut health, are rich in whole grains, fruits, vegetables, and legumes.

An eating disorder

Your mental health might be adversely affected by diets as well.

Fad diets, in particular, are linked to a higher incidence of eating disorders and disordered eating because of their negative impact on body image and restrictive nature.

One must also take into account the psychological effects of isolation. Trying to “eat perfectly” all the time might lead to needless stress, which can then have an impact on your general health.

Modifications to try in place of trendy diets

Are you trying to get healthier overall? Instead of following that fad diet that’s all over your social media feeds, try these suggestions.

Maintain consistency

To avoid indigestion, reduce painful bloating, and assist maintain ideal blood sugar levels, eat often throughout the day.

Consume healthy, balanced meals.

Make sure that lean protein, fiber-rich carbohydrates, and healthy fat are all included in your meals. This will help you eat a range of meals high in nutrients, balance your blood sugar, and support a healthy gut flora.

Prioritize adding rather than removing.

Consume more vegetables and fruits! Try to consume 4–5 servings per day. What is meant by a serving? A tennis-ball-sized piece of fruit, half a cup of cooked vegetables, one cup of leafy greens, or around one cup of berries.

Start slowly and add a portion to one meal or snack if that seems excessive. Keep in mind that dry, frozen, and canned vegetables still counts, but choose ones with minimal or no added salt and sugar.

Take more sugar into consideration.

American Heart Association It’s a good idea to limit added sugar intake as much as possible for best health, however the suggests that women should consume fewer than 25 grams per day.

Although added sugar is included in many foods, including bread, crackers, and yogurt, it is also found in sweet foods like cookies and ice cream. Different names for added sugar can be seen on product labels, including fructose, sucrose, invert sugar, honey, and agave. When possible, consider options with less sugar.

Eat the meals you enjoy.

Total deprivation doesn’t help. If you’re concerned about your sugar intake, eating dessert every night might help you avoid cravings for sweets.

Restrictive diets advise against eating dessert, which causes excessive eating and cravings. You may end up consuming a full package of cookies because you promise yourself you won’t eat them again.

Allowing yourself to indulge in your favorite foods guilt-free, such as cookies, ice cream, or chocolate, may undoubtedly be a component of a balanced diet.

Take action.

If you want to get healthier, you don’t have to start doing intense exercises at five in the morning.

You can considerably lower your risk of heart disease and stroke by engaging in at least 150 minutes of moderate-intensity exercise every week. Any exercise that raises your heart rate, such as vigorous walking and housework, might count toward that, which is slightly over 21 minutes each day.

Frequent exercise can help you sleep better and is also beneficial for your bones. Your mental health may benefit from physical activity as well.

Consult a professional.

To help you understand health advice and reach your goals in a sustainable way, think about consulting a licensed dietitian if you’re feeling quite overwhelmed by diet culture terminology and unsure about how to implement good practices.

Some practitioners, such as anti-diet dietitians or Healthy at Every Size (HAES), even subscribe to the anti-diet culture ideology.

What is a diet?

Does the mention of diet make you cringe? If that’s the case, it’s most likely due to the complicated and loaded nature of dieting. In its most basic form, a diet consists of meals and beverages that are routinely offered or consumed.

A diet, however, has considerably more implications in today’s society. Fad diets, which promise rapid weight loss and a temporary remedy for a chronic (and frequently genetic) issue, are now linked to dieting.

Dietary fiber, carbohydrates, minerals, and other nutrients that are vital to your body and have several health advantages are actually eliminated by some of these diet plans.

In addition to being unsustainable, the majority of diets that aim to reduce weight might instead cause weight gain over time.

Four diet fads to be aware of

When it comes to weight loss, there are a few major diet plans that frequently make excessive claims and fall short of them. Here are four popular diets that typically cause more harm than good.

The paleo diet

Eating things that people before us hunted and gathered, such as meat, poultry, seafood, fruit, and vegetables, is part of the paleo diet. Basically, processed food isn’t sustainable or enjoyable, therefore you can’t actually eat it.

In principle, this would seem healthful, but humans have undoubtedly changed since the days of hunting and gathering. Whole grains, legumes, and dairy are among the important food sources that are eliminated from the paleo diet, which can be expensive and restricted.

The keto diet

Due in large part to public support, the keto diet program has become very popular in recent years.

The main principles of the ketogenic diet are low carbohydrate, moderate protein, and a high-fat diet (about 75% fat as opposed to the typical 20–35%). By achieving a state of metabolic adaptability, this enables your body to endure a famine.

Keto is a restrictive diet that probably won’t help people lose weight over the long run because it entails avoiding certain food groups, like most fad diets. A higher risk of heart disease, low blood pressure, kidney stones, and nutrient deficiencies can also result from the ketogenic diet.

Juice cleanses

It is claimed that juice cleanses would help you lose weight and detox your body, especially if you overindulged during the holidays. They promise to increase your metabolism and eliminate harmful poisons from your body. In practice, however, that is just untrue.

Juice cleanses actually deprive your body of vital and healthful nutrients, such as fiber, which lowers blood pressure and increases feelings of fullness after meals.

Also, because your liver and kidneys normally eliminate toxins, your body does a fantastic job of cleansing itself.

Intermittent fasting

With intermittent fasting, you alternate between periods of time when you reduce your calorie intake and periods when you fast.

The idea behind it is that by slowing down the body’s metabolism, fasting helps reduce appetite. However, studies comparing a typical diet program with intermittent fasting revealed no significant differences in weight loss between the two diet regimes.

Is it viable to fast intermittently, then? However, the relatively high dropout rate of 38% in the same research studies shows the difficulties in maintaining success and adhering to this diet over the long run.

Because your appetite hormones are thrown into overdrive after consuming too few calories in the past, there is also a chance that you will increase unhealthy eating habits and overeat on days when you don’t fast. Naturally, you’ll feel more hungry and want to eat more.

Why do diets fail?

Even though diets seem to help you lose weight rapidly, they won’t provide the desired long-term outcomes, and you’ll eventually hit a weight loss plateau. Why, therefore, is weight loss from diets only temporary? First of all, diets are extremely restrictive. It is necessary to concentrate on specific foods and avoid others, which can be challenging over time.

Labeling foods as “good” or “bad” and having “cheat days” might lead to overindulging in foods that contain more calories. You may then continue the pattern of overeating as a result of feeling guilty and like you’ve failed.

All of this may result in some really alarming psychological effects. 35% of “normal dieters” will participate in pathological dieting, and 20–25% of those individuals will develop an eating disorder, according to the National Eating Disorders Association.

Another study that lasted five years shown that dieting may actually cause eating disorders and obesity.

Why does dieting not help people lose weight?

Everybody has been tricked by the diet business at some point in their lives. Because of the culture we live in, which values thinness, we believe that in order to be viewed as attractive and healthy, we must fall into a specific weight range.

It follows that the great number of diet plans that promise weight loss and offer us false hope is not surprising. In order to promote clean eating under a banner of empowerment, health, and wellbeing, dieting is frequently renamed as wellness.

The truth is that diets don’t work, regardless of whether the wellness or diet industries promote this on us. The data backs this up. Consider these findings from a meta-analysis that contrasted 14 well-known diets, such as the Mediterranean diet, ATkins diet, and Weight Watchers program.

Needless to say, the outcomes were anything but favorable. Within six months, weight loss was accomplished, and both cholesterol and blood pressure did improve. After a year, though, the majority of the weight returned.

Additionally, none of the other diets’ health advantages differed much.

What are dieting’s long-term consequences?

Numerous long-term consequences of dieting show that they are generally unhealthy.

A diet slows down your metabolism.

You must be in a caloric deficit—that is, by moving and exercising more than you take in—in order to lose weight over the long run. Diets, on the other hand, frequently promote consuming fewer calories than necessary, which may not have a significant impact on you temporarily.

Your metabolic rates may be drastically altered over time as a result, causing your body to store everything you consume because you are in hunger mode.

A very low-calorie diet may lead your body to overcompensate by slowing down your metabolism, which is why research indicates that you lose weight more slowly.

Long-term increases in weight

Have you ever criticized yourself for losing weight after being on a diet? Well, you’re not by yourself. According to one study, 60% of individuals gained more weight in the three years following the end of their diet than they had before.

After a diet, binge eating and emotional eating are also prone to develop. This is because you are genuinely denying yourself the foods you like to eat, which are perfectly OK when consumed in moderation.

Diets harm your connection to food.

Diets are harmful to one’s emotions in addition to being physically unsustainable. A great deal of tension and shame are caused by calorie tracking, restrictive diets, and the categorization of food as “good” or “bad.”

Negative eating experiences and unfavorable connections with food can result from stress during meals, which can ultimately heighten anxiety and depression.

A negative relationship with food can be the cause of many eating disorders, such as binge eating disorder, bulimia, and anorexia nervosa. These illnesses frequently co-occur with depression and other mental health conditions.

You may experience disruptions in your hunger signals.

Dieting interferes with our body’s natural hunger signals, which inform us when we are hungry or when we should eat.

Following to a diet, such as intermittent fasting, provides guidance on when and how to eat. However, what happens if we are hungry but our diet plan advises against eating? We pay attention to our nutrition rather than our bodies’ natural instincts.

This indicates that we spend a lot of time suppressing our hunger, which affects our ability to control our weight over time and reduces our sensitivity to hunger cues.

The negative effects of fad diets

It is true that some medical issues do need you to restrict or avoid specific meals. Heart disease, kidney disease, diabetes, and celiac disease can all be managed with this rather conventional, scientifically supported method. A doctor or dietician should regularly monitor those diets to make sure you’re getting the right nutrients and controlling your disease.

But fad diets aren’t usually promoted as a healthy way of living for those with long-term conditions. They are frequently marketed as a do-it-yourself, simple, and quick weight-loss trick. Nevertheless, they fail to inform you that their effects are likely to be temporary and that they may cause you to lose out on vital nutrients.

Limiting important nutrients

Generally speaking, fad diets ignore the complete spectrum of vitamins and minerals that your body need.

“The issue with fad diets is that they frequently advocate avoiding foods that are essential for maintaining good health because they contain nutrients.”

Certain vitamins, minerals, and beneficial phytochemicals may be absent from fad diets, along with important nutrients like carbs or dietary fiber. Cutting back on nutrients puts you at risk for major health problems.

Conversely, overemphasizing particular foods in fad diets can also be harmful. When fad diets promote items like acai berries or grapefruit as the new “it” food, they frequently call for consuming far more of them than is advised by prominent health groups such as the Academy of Nutrition and Dietetics or the American Heart Association.

Short-term advantages (if any)

Fad diets are all similar in that they provide a short-term fix for a problem that many people face throughout their lives. Weight loss, specifically.

The benefits of the diet are typically lost after it is stopped.

“You might lose a few pounds temporarily with fad diets that focus on weight loss. The weight that has been lost is typically immediately regained. “The reason for this is that fad diets aren’t sustainable over the long term and don’t emphasize lifestyle changes, which are essential to maintaining an ideal weight.”

How to identify a diet fad

However, how can one determine whether the advice being given is sound or just a fad diet? Look for the following indicators that shout “fad diet”:

• suggestions that make a speedy cure a guarantee.
• The claims seem too fantastic to be true.
• oversimplified findings from a complicated investigation.
• recommendations that are based on just one study.
• Extreme claims that are denied by respectable scientific institutions.
• lists of “bad” and “good” foods.
• suggestions meant to increase sales of a book or other product.
• recommendations based on research that hasn’t undergone peer review.
• studies’ recommendations that ignore individual or group characteristics.
• excluding one or more of the five food groups (dairy, grains, fruits, vegetables, and protein-rich foods).
• diet plans with testimonies.

How to reduce weight in a safe manner

Instead of following the newest diet fad, stick to tried-and-true (and scientifically supported) weight loss and healthy living recommendations. In particular:

• A range of minimally processed or unprocessed foods should be consumed.
• About half of your plate should be made up of fresh vegetables and fruits at every meal.
• Limit your portion sizes to reasonable amounts.
• Get frequent exercise.
• Keep your stress levels under control.
• Make sure you get enough rest.
• Make sure you get adequate water.

A lot of medical professionals believe that the Mediterranean diet is the best way to eat healthily. Lean proteins, healthy fats, and complete, natural foods are highlighted.

Speak with a healthcare professional, such as a registered dietitian or your primary care physician, if you have any doubts about the diet and eating recommendations you’re receiving. They can support you as you pursue a healthy eating strategy that achieves your objectives.

Fad diets: The reality

The restriction and deprivation that fad diets frequently promote can result in a number of health issues. In spite of these realities, many people continue to seek weight loss through “quick fixes.”

Can you lose weight with fad diets?

It’s a tough question with a similarly complicated response. Any change in your typical diet or calorie restriction will cause you to lose weight. Yes, a person will lose weight if they typically eat two to three portions more than they should, as well as hamburgers, French fries, and sugar-sweetened beverages, and then they begin to follow a diet that drastically reduces their food intake or options. However, the problem with fad diets is that they are not long-lasting.

People who try to follow a certain diet for an extended period of time, for instance, frequently discover that they get tired of it or that it leads to other health issues, such as anxiety or gastrointestinal trouble. Fad diets can also be risky and unhealthy because some of them could not even be providing you with the right nourishment. So, instead of just doing something you saw online, talk to your provider before beginning anything new to be sure it’s a step that will help you achieve your aim.

Why do people frequently put on weight after following a fad diet?

In general, diets that restrict calories and promote muscle loss might slow down your body’s metabolism, which makes it easier to gain weight again when you resume your regular eating habits. You’ll probably resume eating the way you did before you started the diet if your financial circumstances change, you become bored, or you face other obstacles that make it hard to stick to it. Regretfully, you will immediately regain all of the weight you lost—and then some.

Previously, we believed that a fat cell was simply a little energy storage device. A fat cell is created when you overeat one day, and it keep the extra energy. The fat cell shrinks, releases its energy, and disappears if you don’t eat enough the following day. Yes, to a certain extent, but it’s also more complex than that. There are over 400 hormones in the body that control weight, but only about 10 of them aid in weight loss. Based on calculations, there are roughly 390 hormones that contribute to weight increase or maintenance.

Many of the hormones that control your weight are produced by your fat cells, which we have discovered over the years to be among the body’s most hormonally active organs. Their purpose is to help you stay whole, save energy, and avoid losing weight. They wish to protect their long life. Therefore, when you attempt to reduce your body weight, you will get by for a while on calorie restriction, but after that, your weight and weight loss will slow down, leading to a plateau even though you haven’t halted your initial weight loss efforts.

This occurs as a result of the human body attempting to decrease waste loss by reducing daily caloric expenditure. You burn less energy as a result of feeling more hungry, craving particular meals, and exhausted. It attempts to stop or slow down weight loss by doing this.

Do any fad diets have any positive effects?

Whatever you undertake for a short time will not yield much. If your goal is to reduce or maintain your body weight, you should treat it as a long-term, healthy lifestyle adjustment rather than a short-term, two- to four-week fix. However, there may be solid evidence supporting keto, paleo, whole food, plant-based, low-carb, and gluten-free diets. There might be certain advantages for some patients, but you should discuss that with your healthcare professional.

A one-size-fits-all strategy is not used. What works for one individual may not work for you or the next person because there are 57 different varieties of obesity. When thinking about these diets, you need to consider several aspects, including the wide range of unpredictability that comes with weight reduction.

When someone wants to lose weight and improve their health, what should they do first?

The first and most straightforward step is to determine how many calories you are currently consuming each day and how many you should be consuming in order to maintain your health before looking at macrocalories or fad diets. Finding your basal metabolic rate is the simplest method (BMR). Your BMR is the rate at which you burn calories for vital living processes, such as breathing, blood circulation, controlling body temperature, and more, but not for the additional energy required for exercise.

A calculator for basal metabolic rate can be used to determine your BMR. It will provide you with an approximate estimate of the number of calories you require each day to sustain regular bodily processes. A trained dietician or other healthcare professional is the best person to consult if you are unsure of how many calories you should consume in order to reduce weight.

How can the fad or yo-yo dieting cycle be broken?

Because of the physiological harm that occurs to the body when weight is lost and gained quickly, fad diets and yo-yo dieting can be quite dangerous. In addition to raising the risk of diabetes, it encourages overall inflammation. Only around 10% of people are able to successfully reduce their body weight and maintain a healthy lifestyle on their own, which is a difficult statistic. To achieve their objectives, the remaining 90% will want help of some kind. Any or all of the following can be covered by this assistance, which can take several forms:

• Diet
• Nutrition
• Exercise
• Accountability
• Lifestyle management
• counseling or psychological support
• Medical intervention

It can be difficult to establish a healthy lifestyle with the right number of calories that will sustain people for a long time. We can assist there, though.

Conclusion

While following a fad diet may help you reach your objectives in the short term, it is not sustainable to leave out key food groups including your favorite dessert. Without concentrating on weight loss and depending on temporary solutions, it is possible to make wise, healthful decisions.

Can’t make sense of all the competing health advice out there? Speak with an expert in the field, such as a licensed dietician.

Generally speaking, dieting is unhealthy. You shouldn’t view weight loss as a temporary solution or a fast fix. To change your lifestyle and achieve better health, you must approach it as a committed journey. But if you frequently encounter difficulties and obstacles, you might need to look for expert assistance from board-certified specialists. They can assist you in identifying sustainable solutions that suit your needs.

FAQs

Reference

• Cdn, V. R. M. R. (2022, February 7). Why fad diets don’t work, plus 7 tips for sustainable, healthy eating. Healthline. https://www.healthline.com/health/why-fad-diets-dont-work
• Starr, L. (2025, January 28). Why diets don’t work for sustainable weight loss. https://www.myjuniper.co.uk/articles/reasons-why-diets-dont-work
• Clinic, C. (2024, September 6). 11 Ways to spot a fad Diet. Cleveland Clinic. https://health.clevelandclinic.org/fad-diets
• The truth behind fad diets | Parkview Health. (n.d.). Parkview. https://www.parkview.com/blog/the-truth-behind-fad-diets