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Fad diets are appealing—especially if one of your goals is to lose weight—and they make big promises about your future. So what are fad diets and why do registered dietitians tend to advise against them?
“Fad diets are a quicker fix for weight loss or an acute problem,” says Alyssa Smolen, RDN, who lives in Essex County, New Jersey. “These are different from therapeutic diets such as the Mediterranean diet or DASH, which are intended to be a long-term lifestyle change,” she says.
It can be difficult to distinguish a fad diet from a sustainable lifestyle diet, especially since in many cases both have the word “diet” in their name. But that doesn’t make them the same thing. Here’s how to spot a fad diet, according to Leah Reitmayer, RD, a sports dietitian in Fayetteville, North Carolina.
- Promises rapid weight loss
- Designed as a short term solution
- Relies on certain foods as a “magic cure” for weight loss
- Excludes certain food groups
- Makes bold claims without scientific support
- An influencer or celebrity claims this worked for them
- Tracking can be expensive
Some fad diets are weird at best and dangerous at worst. (But some fad diets have been around for years and may seem safe because of their longevity.) As one study points out, such diets can be detrimental to your health if you follow them for years. Perhaps this is because, as the authors note, fad diets often “challenge fundamental principles of biochemistry and nutritional adequacy.” In other words: They have no scientific meaning and do not provide the nutrients your body needs. Other fad diets may not be inherently dangerous, but they do have significant pitfalls.
Here’s what you need to know about some of the best and worst options on the market.
Best: Keto
One of the most famous diets of the last decade, the keto diet is a high-fat, moderate-protein and very low-carb diet. A meta-analysis notes that the diet leads to rapid weight loss because it cuts carbohydrates so tightly. “People tend to lose weight on the keto diet, but it’s not something that normally lasts long,” says Reitmayer. For example: One study included in the meta-analysis mentioned above found that four to six weeks of a keto diet led to weight loss of about 20 pounds, but after six months the effect leveled off and long-term results were similar to calorie intake. -restricted nutrition plan. There are real limitations to going keto. “There are few people with the discipline to do this long term. Our body runs on glucose and that’s why we need carbohydrates,” says Reitmayer.
Worst: Carnivore Diet
Do you want to consume only red meat, poultry, fish, butter and eggs? (And water, too!) This is just a small list of foods in the carnivore diet. “I would never recommend this diet to anyone,” Smolen says. “You are only eating one food group, and restricting so many foods is harmful to your health. “I cannot emphasize enough that diversity is essential for optimal health,” he says. New evidence is emerging that this diet dangerously raises levels of “bad” LDL cholesterol. What’s more, you can’t get fiber without eating plant foods like fruits, vegetables, or legumes, which can lead to gastrointestinal issues, among many other problems.
Best: Vegan
The vegan diet eliminates all animal products, including meat and dairy. There are many reasons why people try a vegan diet; Among these, there are ethical ones, where the lifestyle is compatible with values regarding animals and the environment. But there’s also a group of people who use it as a quick weight loss diet – and for some people, this is where it veers into fashion territory. Reitmayer points out that this and the vegan diet are often not done correctly because they are more expensive and difficult to maintain. Although this diet focuses on what to avoid rather than what to eat, it is a plant-based diet that has been found to protect your heart health and support a healthy weight, research notes. But this is only possible if you follow it correctly; Most highly processed junk foods technically qualify as vegan and should be cut out, not increased, in any diet.
Worst: HCG Diet
The HCG diet limits you to 500 calories per day. Dieters also take hormone injections, pellets, sprays, or pills that mimic a hormone produced by the placenta during pregnancy, says Melissa Rifkin, RD, of Mount Kisco, New York. Proponents claim that the hormone promotes weight loss by altering your metabolism. The US Food and Drug Administration (FDA) says there is no evidence behind this and that any weight loss is due to lack of food, not HCG. One big caveat is that by consuming so few calories, you probably won’t get the vitamins, minerals, and protein your body needs for optimal health. If you have any form of human chorionic gonadotropin (HCG), the FDA advises: “Discontinue use, discard and discontinue following dietary instructions.”
Best for: Intermittent Fasting
Intermittent fasting, also known as intermittent fasting, means restricting your eating window. There are various types of intermittent fasting, but many people do 16:8 (a version of time-restricted fasting); here one fasts for 16 hours and eats for the remaining eight hours; You can also fast every other day or a few days a week. There is strong research on intermittent fasting compared to other fad diets; A meta-analysis shows that these diets are as effective as calorie-restricted diets. People in the trials tend to continue intermittent fasting, and so some find that it’s an easier way to reduce overall calorie intake than counting calories to maintain a daily calorie deficit.
Worst: Cabbage Soup Diet Plan
The goal of the cabbage soup diet is to drink cabbage soup for seven days straight. If you can stand eating cabbage soup for that long, you are promised to lose 10 to 15 pounds. You’ve also been given the green light to add certain foods like apples, strawberries, brown rice, and beef throughout the week. “The excitement of these single-food diets fades quickly,” says Rifkin. Although it’s only designed for seven days, who knows if you’ll last that long: “The lack of variety bores people,” he adds. Although kale itself is a healthy food, this diet is deficient in fat and protein, two of the three macronutrients essential for health.
Best for: SlimFast Diet
Ranked fifth in the “Best Fast Weight Loss Diets” ranking in 2024 US News and World ReportSlimFast has won awards for its effectiveness in short-term weight loss. However, it’s still a fad diet—meal replacement shakes or snacks teach you nothing about the often more sustainable approach of a diet rich in fresh, healthy whole foods—which is why it ranks near the bottom of the “Best Diets Overall” category gets. “Is it appropriate? Certainly. But I think it is not enough to replace meals,” says Rifkin.
Worst: Sleeping Beauty Diet
Reitmayer says that the purpose of this diet is to sleep without eating, which will help you lose weight. This is incredibly dangerous, especially since you are encouraged to take sedatives to make long sleeps more possible. Natural sleep is incredibly healthy and, according to research, essential for balanced appetite hormones, but this approach is considered an eating disorder. Skip this.
Best: Atkins Diet
Atkins and keto can both be low-carb diets, but Atkins differs in that it is high in protein. According to research, this diet also leads to rapid weight loss. US News and World Report Admitting that it is effective, it ranked 2nd in the “Best Fast Weight Loss Diets” ranking. But there’s a real learning curve to getting started with the four phases of the diet. In the end, the diet is designed to get you into maintenance mode that you’ll stick with for life; which makes it one of the better choices. However, remember that your body needs carbohydrates to thrive, and it’s difficult to stick to a low-carb eating plan long-term when you don’t have a medical reason. Another thing to keep in mind is that most of the initial weight loss due to carbohydrate restriction is water weight, Smolen says.
Worst: Cotton Ball Diet
Another dangerous fad diet involves consuming cotton balls to fill your stomach; some versions involve soaking cotton in liquids such as fruit juice before swallowing. “I almost thought it was a joke, but it’s real and dangerous,” Rifkin says. According to OSF Healthcare, a “diet” like this not only deprives you of the nutrients your body needs, but can also cause intestinal blockages. No fashion is worth risking your health.