Women showing plates filled with food of different diets they follow and enjoy.

Misbah Wasi

Functional Nutrition Specialist, Scientific & Regulatory Advisor for Health Supplements

Misbah Wasi is a seasoned professional in the field of Nutrition Science and Food Regulation for over 15 years. Currently, she is lendin her expertise in the area of Health Supplements and Nutraceuticals and is an active member of the Standards Review Group (SRG) - Nutraceuticals FSSAI Ms. Wasi is a post-graduate in Food and Nutrition. Certified Lead Food Safety Management Systems Auditor (FSMS, FSSC 22000) and a certified FoSTaC traine for Health Supplements and Nutraceuticals. She is also a Subject Matter Expert for ‘Food Regulations in India’ for IFLR (International Food Laws and Regulations) course at Michigan State University.

The truth behind diet fads: An honest look at 10 popular trends

October 21, 2024

In today’s world, where information is readily available, diet fads have become more popular than ever. People are constantly searching for quick fixes, especially for weight loss diets that promise fast results with minimal effort. However, the truth about fad diets is that they often fail to deliver long-term benefits and may even harm your health.

It is essential to distinguish between nutrition myths and sustainable, healthy eating trends to make informed choices. In this blog, we will take an honest look at 10 fad diets that are the most popular and trending weight loss diets.

Keto Diet

The keto diet has been widely recognized for its approach to weight loss in recent years. By drastically reducing carbohydrate intake and increasing fat consumption, the body enters a state known as ketosis, where fat is used as the primary source of energy instead of carbs.

• The Promise: Rapid weight loss by reducing carb intake.

• The Reality: While keto may help with short-term weight loss, it can be challenging to maintain. Many people experience nutrient deficiencies, digestive issues, and even the “keto flu.”¹ The truth about fad diets like keto is that they can lead to long-term health concerns if followed for too long without proper nutrition.

GM Diet

The GM diet is a 7-day meal plan that has been particularly popular in India for its promise of rapid weight loss.

• The Promise: Lose 5-7 kilograms in one week.

• The Reality: While the GM diet may deliver short-term results, most of the weight loss is water rather than fat. The diet is highly restrictive, lacks essential nutrients, and is not a sustainable effective diet plan. Like many fad diets, it doesn't provide long-term health benefits and can lead to muscle loss².

Detox Diets and Juice Cleanses

Detox diets and juice cleanses have been marketed as ways to "cleanse" the body of toxins while promoting rapid weight loss. These diets usually involve drinking only juices or consuming very low-calorie meals for several days.

• The Promise: Detoxify the body, improve digestion, and boost energy.

• The Reality: The body naturally detoxifies itself through the liver and kidneys, making detox diets unnecessary. These diet fads often lack essential nutrients like protein and healthy fats. The truth about fad diets like these is that they may offer temporary weight loss, but they also lead to muscle loss and fatigue, making them an unsustainable diet trend.

Gluten-Free Diets

The gluten-free diet has become a popular diet trend, even for people without gluten sensitivity or celiac disease. Many believe that eliminating gluten will result in weight loss and better digestion.

• The Promise: Improved digestion and weight loss.

• The Reality: For most people, going gluten-free offers no significant benefits. In fact, many gluten-free products are highly processed and lack essential nutrients like fibre. The nutrition myth that gluten is inherently bad for everyone has led to unnecessary dietary restrictions, and for those without a gluten intolerance, a gluten-free diet can do more harm than good³.

Fruit-Only Diet (Fruitarian Diet)

The fruitarian diet restricts food intake to mostly fruits, with occasional nuts and seeds. This diet fad is believed to detoxify the body and promote weight loss.

• The Promise: Detoxification, increased energy, and rapid weight loss.

• The Reality: While fruits are rich in vitamins and antioxidants, an all-fruit diet lacks essential nutrients like protein and healthy fats. Long-term adherence to this diet fad can lead to malnutrition, muscle loss and severe blood sugar imbalances. The truth about fad diets like this is that they are too extreme and unsustainable for long-term health.

Blood Type Diet

The blood type diet claims that eating according to your blood type (A, B, AB, or O) can improve digestion, energy levels, and overall health.

• The Promise: Tailored nutrition based on genetics for optimal health and weight loss.

• The Reality: There is no scientific evidence to support the blood type diet⁴. It unnecessarily restricts certain food groups and doesn’t provide any proven health benefits. The truth about fad diets like this is that they may lead to poor nutrition choices based on an unproven theory.

Liquid Diets

Liquid diets involve replacing solid meals with liquids such as meal replacement shakes, juices, or broths. This diet trend is especially popular for those seeking quick weight loss without the hassle of meal preparation.

• The Promise: Quick weight loss with minimal effort.

• The Reality: Liquid diets may result in rapid weight loss, but the loss is mainly water and muscle mass rather than fat. These diets are difficult to sustain and can lead to nutrient deficiencies, slowed metabolism, and digestive issues. This is another example of how to identify fad diets: they offer short-term fixes but fail to promote healthy, sustainable habits.

Intermittent Fasting

Intermittent fasting has grown in popularity in India for its ability to promote weight loss by cycling between periods of eating and fasting.

• The Promise: Weight loss, improved digestion, and better metabolic health.

• The Reality: Intermittent fasting can help some people lose weight and improve metabolic function⁵, but it is not suitable for everyone, especially people with diabetes. Long periods of fasting can lead to overeating during eating windows or make people feel deprived. This diet trend requires careful planning to avoid nutritional deficiencies.

Plant-Based Diets

Plant-based diets focus on eating primarily plant-derived foods like fruits, vegetables, grains, nuts, and seeds. Many people turn to this diet trend for ethical or health reasons.

• The Promise: Improved heart health, reduced risk of chronic diseases, and weight loss.

• The Reality: A well-planned plant-based diet can provide numerous health benefits, but it is important to ensure adequate protein, B12, and iron intake. Without careful planning, these diets can lead to deficiencies. This is a healthy eating trend, but it must be balanced to be effective.

HCG Diet

The HCG diet combines extreme calorie restriction (typically around 500 calories per day) with the use of human chorionic gonadotropin (HCG) supplements, either through injections, pills, or drops. HCG is a hormone produced during pregnancy, and proponents claim it helps burn fat and suppress appetite.

• The Promise: Rapid fat loss without feeling hungry.

• The Reality: The HCG diet is unsafe and unsupported by credible science⁶. Extreme calorie restriction can lead to severe malnutrition, and the use of HCG supplements for weight loss is not approved by health authorities. This is a dangerous diet fad with many risks.

How to Identify a Fad Diet?

It is important to recognize diet fads and avoid falling for nutrition myths. Here are some tips to help you identify fad diets:

• Promises of rapid weight loss: If a diet promises significant weight loss in a short time, it is likely a fad diet.

• Extreme food restrictions: Fad diets often cut out entire food groups, which can lead to nutrient deficiencies.

• Lack of scientific support: Be wary of diet trends that aren’t backed by credible research or endorsed by healthcare professionals.

Many of the popular diet fads we see today may offer quick fixes, but the truth is that they don’t promote long-term health or sustainable weight management. It is important to focus on balanced effective diet plans that provide all the necessary nutrients your body needs. Instead of chasing the latest popular diet trends, adopt a sustainable, whole-food approach that supports overall well-being for the long term.

A sustainable diet that includes a variety of nutrient-dense foods is the key to long-term health and well-being. Remember, it is not about following the latest trend, it is about nourishing your body in a way that promotes lasting wellness.

References

Alharbi, A., & Al-Sowayan, N. S. (2020). The effect of Ketogenic-Diet on health. Food and Nutrition Sciences, 11(04), 301–313. https://doi.org/10.4236/fns.2020.114022
Al-Hamwi, D. (2015). The GM Diet. . ..it’s Not a Healthy Lifestyle at All. . ... Advances in Obesity Weight Management & Control, 3(5). https://doi.org/10.15406/aowmc.2015.03.00069
Jones, A. L. (2017). The Gluten-Free diet: fad or necessity? Diabetes Spectrum, 30(2), 118–123. https://doi.org/10.2337/ds16-0022
Cusack, L., De Buck, E., Compernolle, V., & Vandekerckhove, P. (2013). Blood type diets lack supporting evidence: a systematic review. American Journal of Clinical Nutrition, 98(1), 99–104. https://doi.org/10.3945/ajcn.113.058693
Welton, S., Minty, R., O’Driscoll, T., Willms, H., Poirier, D., Madden, S., & Kelly, L. (2020, February 1). Intermittent fasting and weight loss: Systematic review. https://pmc.ncbi.nlm.nih.gov/articles/PMC7021351/
Lijesen, G., Theeuwen, I., Assendelft, W., & Van Der Wal, G. (1995). The effect of human chorionic gonadotropin (HCG) in the treatment of obesity by means of the Simeons therapy: a criteria‐based meta‐analysis. British Journal of Clinical Pharmacology, 40(3), 237–243. https://doi.org/10.1111/j.1365-2125.1995.tb05779.x

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