Think cleansing and no-carb diets work? Dietitians debunk the top weight loss fads and share real advice on how to lose weight safely and sustainably.
With endless weight loss fads flooding social media and diet culture promising instant results, it’s easy to fall into the trap of unrealistic and unsustainable diet trends. From juice cleanses and fasting to extreme low-carb or “miracle” food plans, many of these popular methods can do more harm than good. In this blog, I’ve teamed up with expert dietitians to bust the most common weight loss myths and break down why fad diets don’t work—and what to do instead. If you’re serious about your health and looking for safe, sustainable weight loss strategies, this guide will help you spot the red flags and choose smarter, science-backed habits that actually last.
Fad diets have one thing in common: they don’t work over the long haul. That’s because these diet trends are typically so restrictive that you simply can’t wait to go “off” of them, which can lead to weight regain, poor eating behaviors and a problematic relationship with food later on. In addition, many fad diets restrict important nutrients from your diet. That’s why I was so excited to ask some of my favorite registered dietitian nutritionists to weigh in (pun intended!) on their top fad diets they are just dying to bust. Listen up, and remember this—the best way to lose weight is with a sustainable healthy eating pattern that is also good for optimal health over the long term. It’s also a way of eating that honors and preserves cultural food patterns and supports a better emotional relationship with food.
Read more about my 7 Vegan and Vegetarian Weight Loss Tips and Recipes here.
Top 6 Weight Loss Fads Busted by Dietitians
1. Keto Diets
While keto has lost some of its luster, this fad diet is still out there! An estimated 18% of Americans have tried this diet in the past year. Hence, more and more keto products lining supermarket shelves. This diet is based on a high-fat, moderate protein, very low carbohydrate intake. While there have been some specific medical conditions that have found benefits with this diet, it’s not ideal for weight loss. Learn more about this diet here.
“For me, keto is the big fad diet to bust! Everyone thinks it’s new and different and I think to myself, It’s just Atkins all over again!” says Lisa Cicciarello Andrews, MEd, RD, LD, from SoundBites Nutrition. “The keto diet is frustrating for me, because many kids with severe seizures are helped with the ketogenic diet, and I feel that it is being used for weight loss now. But that’s not quite the same purpose, and it causes people to assume things about the diet. They could really rely on it for their quality of life, when that’s not the case,” says Amy Reed, RDN.
2. Intermittent Fasting
This eating pattern involves cycles of periods of eating and fasting on a regular schedule. While there have been some observed benefits for this diet pattern, it can have some complications and it may not be a good fit for everyone. Read more about intermittent fasting here.
“Have you noticed that most of the proponents for intermittent fasting are men? Research shows that fasting affects women differently than men. Additionally, many women have a history of diet and restriction, and restricting energy slows an already slow metabolism,” says Melissa Groves, RDN, owner of Avocado Grove Nutrition & Wellness.
“Unfortunately, many athletes, both strength and endurance, are trying intermittent fasting, which has the potentially to compromise their muscle mass, and more importantly, immune system and hydration status. While some research shows overnight fasts may be okay, it’s the version of going entire days without food that has me most worried,” says Kelly Jones, MS, RD, CSSD, LDN.
3. Low Carb
One of the most common diet fads centers upon reducing carbs—a common theme for many popular weight loss diets. This advice eliminates many healthful foods in our diets, including whole grains, pulses, fruits, and starchy vegetables. It’s difficult to stay on a low-carb diet for the long term, and it can battle your healthy relationship with food. Read more about healthful carbs here.
“I worry about low-carb diets for the sake of gut health, and other reasons. Beneficial bacteria in the colon feed on resistant starch found in foods such as cooked and cooled beans, potatoes, and pasta, yet these are often the first foods to go when people diet. What’s ironic is that the very foods that people omit may be the ones that help them lose weight and support overall health,” says Elizabeth Ward, MS, RD, owner of Better is the New Perfect.
“As a pediatric dietitian, I see numerous kids and their families, and more and more of the kids are apologizing, as I ask them questions about the foods they like, such as crackers and bread. I feel that the kids hear their parents talk about how carbs are bad, and it translates to ‘I am bad because I eat carbs.’ I am sometimes afraid that with all of the diets, we are influencing a generation to feel they are defined by how and what they eat,” says Amy Reed, RDN.
4. Cleansing
From sipping bone broth to juicing to diet supplements and special teas, there are many diet myths surrounding diet cleanses, which often tout that your body needs to be on a special diet protocol to “cleanse” itself.
“They are unnecessary. And a huge red flag is when you need to purchase a specific product to perform the cleanse. Many times chiropractors seem to be the ones most likely to dispense this type of advice and accompanying products, and I hate to see unsuspecting, hopeful people waste their money on this. Their time and money are better spent on building a respect for their bodies, since they are highly specialized amazing, natural machines capable of self-cleaning, through the GI tract and liver, when we eat mostly real foods and minimally processed foods,” says Diane Norwood, MS, RD, CDE of The Wandering RD.
5. Combining Popular Diets
It’s not good enough to just follow one type of restrictive fad diet when you can combine two or more at the same time! This eating behavior can be very restrictive, limiting essential nutrients in your diet and zapping all of the pleasure of eating real food in a social setting.
“What is scaring me most now is intermittent fasting with keto. So calorically and nutrient restrictive. Any plan that persuades you against eating breakfast, apples, and beans I will never understand!” says Lori Kupferman MS, LDN, RD, CEDRD, CPT.
6. Gluten-Free Diet
The gluten-free for weight loss diet will not go away! While it’s medically necessary to avoid gluten in the diet for conditions like celiac disease, there are no proven weight loss benefits for eating gluten-free just for the sake of it. In fact, gluten-free diets can be more dense in calories and lower in whole ingredients. Gluten—found in wheat related grains—does not inherently cause weight gain.
“We know that a gluten-free diet is only beneficial for those who have celiac disease or a gluten sensitivity. Foods with gluten have many essential vitamins and minerals that our body needs every day. Limiting gluten in your diet when not necessary will have a negative impact on your life, body, and mind,” says Jaymar Saniatan, RD of Nutrition Phitness.
Learn more about healthy living through diet here.
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