Why Fad Diets Don’t Work

Stop it. There is no one diet that will solve all of your issues. Including keto and fasting. Just like buying a sports car won't solve your issues. Having the right house etc. Whether it's cutting out entire food groups, massively reducing calories, or following trends, these diets can often seem tempting when you're looking for fast results. Whether or not they lead to short-term success, fad diets rarely work in the long run—and in many cases, they can actually do more harm than good.

The key to lasting health and fitness isn’t in drastic, unsustainable measures but in building consistent, healthy habits that you can stick with for life.

Why Fad Diets Fail

We've all seen the promises. Whether it's ultra-low carb, high-fat, or liquid-only, these diets often require you to drastically reduce your intake of certain nutrients or calories. While this can lead to quick initial weight loss, it's typically not fat you're losing—it's water weight, and in some cases, muscle mass. Once the body adjusts to these restrictions or the diet becomes too difficult to maintain, many people find themselves regaining the weight they lost and sometimes even more. Recognize this guy? He's great marketer!

Here’s why fad diets tend to fail:

1. Unsustainable Restrictions: Fad diets often ask you to eliminate entire food groups (like carbs or fats) or severely limit your calorie intake. This makes them nearly impossible to sustain in the long term. Eventually, your body and mind will crave the foods you’ve cut out, leading to overeating or a return to old habits.

2. Nutrient Deficiencies: When you cut out whole food groups or follow extreme eating patterns, you risk missing out on essential vitamins, minerals, and other nutrients your body needs to function optimally. For example, low-carb diets may leave you short on fiber, while extremely low-fat diets can deprive your body of healthy fats that support brain function, hormone production, and heart health.

3. Metabolic Slowdown: Extreme calorie restriction can lead to a slowdown in your metabolism. When your body senses it's not getting enough fuel, it goes into survival mode, conserving energy and burning fewer calories. This not only makes it harder to lose weight but can also make it easier to regain weight once you return to regular eating habits.

4. Psychological Burnout: Fad diets can take a psychological toll, leading to feelings of deprivation, guilt, or failure when you can't stick to the extreme rules. This can foster an unhealthy relationship with food, leading to cycles of binge eating, guilt, and restriction.

Building Real Things

Instead of chasing quick fixes, focus on long-term, sustainable habits that promote overall well-being. Here’s why this approach is far more effective:

1. Balanced Nutrition: A sustainable approach to eating includes a variety of whole, minimally processed foods that provide the nutrients your body needs. Instead of cutting out carbs or fats, focus on consuming a balanced diet that includes lean proteins, healthy fats, fiber-rich carbohydrates, and plenty of fruits and vegetables. These foods will not only nourish your body but also help regulate your energy levels and mood.

2. Portion Control, Not Elimination: Rather than eliminating certain foods altogether, practice portion control. This allows you to enjoy a wider range of foods without overindulging. Small, manageable changes—like reducing the size of your portions or swapping out sugary drinks for water—can lead to significant results over time without leaving you feeling deprived.

3. Consistency Over Perfection: Sustainable habits focus on consistency rather than perfection. Instead of aiming for a short period of extreme discipline, the goal is to make small, manageable changes that you can maintain every day. Progress might be slower, but it's more permanent and healthier in the long run.

4. Flexible Eating: Unlike fad diets that force you to follow rigid rules, a sustainable approach allows for flexibility. You can enjoy treats in moderation, go out to eat with friends, or adjust your meals based on your activity levels and how you’re feeling. This flexibility helps prevent burnout and keeps you engaged with your healthy habits.

5. Positive Relationship with Food: Building sustainable habits fosters a healthy relationship with food. Instead of seeing food as something to restrict or control, you begin to view it as fuel that supports your overall well-being. This mindset shift leads to greater satisfaction, less guilt, and more enjoyment of your meals.

Slow and Steady Wins the Race

The truth is, lasting health and fitness results take time. Fad diets may give you temporary success, but they can also set you up for long-term failure and frustration. By focusing on building sustainable, healthy habits—such as regular exercise, balanced meals, proper hydration, and adequate rest—you set yourself up for long-term success, not just in terms of weight, but in overall health and well-being.

There’s no quick fix when it comes to health, and that’s okay. The small, consistent actions you take every day—choosing whole foods, staying active, practicing mindfulness, and listening to your body—will compound over time and lead to lasting changes.

Source: American Journal of Clinical Nutrition

Hopefully this gives you that little bump to drop that fad, and move forward as balanced as possible. And maybe to drop the guilt when you aren't. If you ever need a little help with that, we are here. Thanks so much for reading.

Coach Joe

Owner at BFP

coachjoe@bfpnc.com