Between social media, commercials, books, and ads, we are constantly bombarded with unsolicited nutrition advice, diet trends, and lofty promises to lose 10 pounds in a week. I mean, being told you can lose 10 pounds in a week seems enticing, doesn’t it? Or, does it seem too good to be true? Turning to fad diets or cleanses may be tempting if you’re looking for a quick fix or a dramatic drop in weight. But experts caution against answering the siren’s call of products, apps, and ads that promise to help you shed pounds while living your best life…because if they seem too good to be true, they probably are!

"Avoid them, because they don't work and can even be counter-productive," said Charlotte Markey, a professor of psychology at Rutgers University in Camden, New Jersey. "They can even lead to weight gain, not weight loss." But despite all the scientific evidence stacked against it, fad dieting remains popular.

Fad diets are attractive because they promise something everyone wants: an easy and quick way to lose a lot of weight. However, losing weight comes down to a formula that health care professionals have known for a long time: the combination of eating a variety of healthy foods in reasonable proportions with regular exercise.

Fad diets are often touted as a “one size fits all” solution, which means they simply won’t work for everyone. Since everyone is unique and has different nutritional needs and health goals, what works for one person may not work for someone else. Here are some other reasons why fad diets don’t work. 

• Too restrictive: Whether it’s demonizing carbs or cutting back on breakfast, fad diets focus on cutting out certain aspects of a nutritious diet to achieve rapid weight loss. As such, these restrictions may later result in binge eating, lethargy, and fatigue. 

• Not realistic:  It’s important to ask yourself, “Could I eat this way for the rest of my life?” You may often end up feeling dissatisfied and frustrated with your food choices. And while you may be able to stick to the diet for a short period, the heavy restrictions may cause you to make even unhealthier food choices.

• Yo-yo weight loss: This is when a dieter goes back and forth between losing weight on a restrictive fad diet, then gaining it back when the diet ends. After the weight gain, the dieter responds by going back on another fad diet, and so on. This cycle can ultimately cause a long-term slowdown in metabolism.

• Nutrient deficiencies: A well-rounded diet that consists of nutrient-dense foods from all major food groups has long been proven to reduce the risk of chronic disease, improve longevity, boost immunity, support the digestive system, benefit heart health, and much more. Unfortunately, fad diets tend to encourage people to eliminate food groups (such as whole grains and certain fruits and vegetables) that provide the body with essential nutrients and antioxidants. This can lead to certain nutrient deficiencies which may negatively impact health. 

• Demonizing certain foods: Contrary to what the internet may say, carbs, for example, aren’t the enemy! One of the most common misconceptions about fad diets is that cutting carbs offers the best chance for weight loss success. While watching your carbohydrate intake and choosing the right ones can support a healthy weight loss, carbohydrates are NOT the enemy. When it comes to eating, there shouldn’t be an all-or-nothing approach, as all foods can be part of a healthful diet.

Here’s what to try instead of that popular fad diet that’s all over your social media feeds.

Be consistent

Eat consistently throughout the day to help maintain optimal blood sugar levels, prevent indigestion, and curb uncomfortable bloating.

Eat balanced meals

Aim for your meals to include lean protein, carbs high in fiber, and healthy fat. Not only will this help you eat a variety of nutrient-rich foods, but it’ll also stabilize your blood sugar and promote a healthy gut microbiota.

Focus on adding instead of taking away

Eat more fruits and veggies (aim for 4 to 5 servings/day). What’s a serving? One cup of leafy greens, 1/2 cup of cooked veggies, a piece of fruit about the size of a tennis ball, or about 1 cup of berries. If that sounds like a lot, start slow and add a serving to one meal or snack. Remember that canned, frozen, and dried produce count too, but try to opt for ones with no or little added sugar and salt.

Be mindful of added sugar

The American Heart Association recommends less than 25 grams of sugar/day for women daily and less than 36 grams for men, but it’s a good idea to keep added sugar intake as low as possible for optimal health. You’ll find added sugar in sweet foods, like cookies and ice cream, but it’s also in many other foods like bread, crackers, tomato sauce, and yogurt. Added sugar shows up on food labels under various names: honey, agave, invert sugar, sucrose, and fructose. Try to choose lower sugar options when you can. And read our 2020 blog post Sugar IS Bad…Or is it?

Enjoy foods you love

Complete deprivation doesn’t work; restrictive fad diets tell you never to have dessert, which leads to cravings and binging. Because you tell yourself you’ll never eat cookies again, eating one cookie can turn into eating a whole box! If you’re worried about sugar intake, having some dessert every night may help curb intense sweet cravings.

Get moving

You don’t need to start doing high intensity workouts at 5 a.m., but getting in at least 150 minutes of moderate intensity activity each week can significantly reduce your risk of heart disease and stroke…and will definitely help decrease your waistline! That’s just over 21 minutes a day and can include any activity that gets your heart rate up, including brisk walking and household chores.

Fad diets often promote a “quick fix” solution when it comes to weight loss, and while they may seem too good to be true, it’s often because they are. Research and nutrition experts both agree that fad diets don’t work due to their restrictive nature, which can lead to nutritional deficiencies, disordered eating habits, and an unhealthy body image.

If you’re feeling super confused about how to incorporate healthy eating habits and feel overwhelmed by diet culture nonsense, click the button below to book a Complimentary Assessment with Success Studio Trainers to see how we can help!