Fad Diets Exposed: Discover the Shocking Pros and Hidden Cons You Need to Know!

We are constantly bombarded with promises of rapid weight loss: "Lose 40 pounds in two weeks!" "Burn fat fast with our new protein shake!" "Lose weight fast!" But are these claims true and sustainable? With new diet trends and social media influencers telling us what to eat, it can be hard to distinguish fact from fiction. This article aims to explore the pros and cons of various fad diets, helping you make informed decisions about your health.

Understanding Fad Diets

Fad diets are typically restrictive eating plans that promise rapid weight loss and other health benefits. However, they are often unsustainable, nutritionally unbalanced, and ineffective in the long term. Many deliver short-term weight loss, often due to a loss of water weight, which is regained once you stop the diet. While some fad diets may be balanced and sustainable, others can potentially lead to nutrient deficiencies and other negative outcomes.

Popular Fad Diets: A Closer Look

The Ketogenic Diet

The Ketogenic diet has grown in popularity over the years. Despite its origin as a treatment for epilepsy, it has now become a more common diet for weight loss. The hallmark of this diet is the high amount of fat and low intake of carbohydrates. The breakdown of the standard ketogenic diet is 70% of daily calories come from fat, only 20% for protein, and 10% carbohydrates.

Pros: Some people may lose weight in the beginning. A ketogenic (“keto”) diet is high in fat and low in carbohydrates (sugars). This causes the body to break down fat into molecules called ketones. Ketones circulate in the blood and become the main source of energy for many cells in the body. Very effective for short-term weight loss and for reducing epileptic seizures.

Cons: The severe decrease in carbohydrates can cause the body to hold less water, leading to quick weight loss. Carbs are your body's primary energy source, limiting your intake of these may cause brain fog, irritability, fatigue, and constipation. Weight loss on the diet may not lead to long-term weight loss or maintenance. Eliminates healthy food from your diet, such as whole grains, fruits, and some vegetables. These foods are high in vitamins and minerals that your body needs. The diet does not differentiate between healthy and unhealthy types of fat. Higher protein needs after surgery may be hard to achieve with a standard keto diet which is predominately fat. High amounts of fat are not well tolerated by people after weight loss surgery, and fat sources tend to be rich in calories. Fat malabsorption may occur, leading to loose and frequent bowel movements, excessive gas production, and vitamin deficiencies. This pattern of eating can be very high in saturated fat - which is not good for cardiovascular health - and low in certain vitamins and minerals. Not enough research that proves it works and is safe over long periods. Extreme limits on carbohydrate consumption, which can cause digestive problems, headaches, and other side effects. May increase your LDL (low-density lipoprotein), if you have high cholesterol or heart disease, it's important to check with your doctor, as more frequent bloodwork may be needed.

Read also: Diets of the Stars

The Atkins Diet

The Atkins Diet, similar to the keto diet, is a low carbohydrate diet to aid in weight loss and disease prevention.

Pros: Limiting carbohydrates may help reduce the amount of non-nutritive foods you are consuming. Fewer simple carbohydrates may help control your blood sugar, this is especially important for people with diabetes. Atkins is all about low-carb eating, and the modern Atkins program allows you to choose your carbohydrate goals, from 20 grams (mimicking the ketogenic diet), 40 grams, or 100 grams per day. Stricter carb goals produce faster weight loss. Research on low carb diets in general suggests that they are effective for weight loss for the first 6 to 12 months. They may also benefit insulin and blood glucose levels and risk factors for cardiovascular disease.

Cons: This diet excludes many healthy foods, including fruits and vegetables, that provide essential vitamins/minerals and fiber in the diet. This diet also allows processed meats, which can raise your risk for heart problems and certain cancers. A low-carb diet may cause constipation, low blood sugar, kidney issues, and electrolyte imbalances. It is recommended that post-op bariatric patients avoid high sugar and high-fat foods as their bodies cannot break down or absorb these foods as well. *Certain vitamins/minerals may not be adequately absorbed by the body after bariatric surgery, it is important to take the vitamins and supplements recommended by a registered dietitian. Although a famous diet, many people find it’s just not sustainable, “Carbs are your main energy source. I don’t recommend low-carb because your body needs this macronutrient. If you’re trying a diet to be healthy, why take out the key nutrients that your body needs to be healthy?” May decrease nutrient intake. Risk of metabolic acidosis (when your body contains too much acid), risk of other metabolic side effects, potential for urinary stone formation due to decreased urine pH and calcium balance, risk of chronic kidney disease. Maintaining this diet after 6 to 12 months may have fewer benefits, and more research is needed to better understand its long-term safety.

The Paleo Diet

The Paleo diet is designed to resemble the diet of human ancestors who relied on hunting and gathering thousands of years ago. This diet includes meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, and healthy fats and oils. Foods excluded from this diet include processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and translate fats.

Pros: This diet eliminates many processed foods that negatively impact our health. One study indicated a reduction of salt intake in patients with insulin resistance and metabolic syndrome and a lower intake of high-glycemic-index products. High consumption of plant products provides many anti-inflammatory benefits. The paleo diet emphasizes vegetables and fruits, many of which are low in calories but may be large in volume. Choose lean protein options to avoid eating high-fat meats and dairy products, which may not be absorbed properly. May support weight loss. A recent review of research suggests it may have benefits for weight loss of 4% to 6% of total body weight within 10 to 12 weeks.

Cons: This diet reduces carbohydrate intake, which is essential for several body systems, including brain function. May be expensive and difficult to sustain long-term. If you are an athlete or exercise frequently, you may not be consuming a sufficient amount of carbohydrates to optimize your performance. Overconsumption of red meat may increase your risk of cancer and heart disease (WHO) due to its saturated fat content. It excludes whole grains, legumes, and dairy products. It may not provide enough calcium to meet the daily dietary requirement of 1,000 to 1,200 mg for adults. Paleo is a very restrictive diet. It is technically a healthy diet. It can also be high in fat, especially saturated fat. If you have cardiovascular disease, that would be an issue.

Vegetarian and Vegan Diets

A vegetarian diet eliminates meat from the diet. A vegan diet removes all animal products and by-products from the diet, including meat, dairy, eggs, and honey. These diets are adapted for a variety of reasons, including moral convictions, environmental consciousness, or improving overall health.

Pros: Heart-protective benefits of vegetarianism include intake of legumes, high fiber whole grains, nuts, fruits and vegetables, and other low-glycemic foods. Plant foods tend to be lower in fat, sodium, and cholesterol, resulting in a positive effect on blood pressure. Research suggests that whole plant-based vegan diets may support weight loss. They may also have additional benefits, including helping prevent and manage chronic diseases, such as type 2 diabetes and hypertension, supporting the gut microbiome (the healthy bacteria that live in the digestive tract), and improving blood glucose levels. The results of a two-year study of 151 adults from 2020 suggest that a whole-food plant-based lifestyle program can reduce body mass and body fat percentage. The researchers note that participants maintained the eating plan and experienced benefits for as many as 5 to 10 years following the study.

Cons: It can be difficult for some people to reach their protein goals, especially after surgery without consuming meat. Vitamin deficiencies can be common in both vegans/vegetarians and those with a history of weight loss surgery. Extra attention may be needed to ensure you are getting enough protein and B vitamins. Following a vegan diet may potentially lead to nutrient deficiencies in: vitamin B12, vitamin D, calcium, zinc, iron, vitamin E, and essential fatty acids.

Weight Watchers (WW)

Weight Watchers (WW) is a weight loss program featuring a point-based system that gives a numerical value for foods, drinks, and WW recipes. There is an allotment of points per day based on your weight loss goals. They offer in-person meetings or online programs.

Pros: It does not eliminate an entire food group. It can help people develop healthy habits and provide a community through their meetings. Lifestyle modifications greatly benefit the maintenance of weight loss and weight maintenance after bariatric surgery. Lifestyle changes are a foundational part of the Weight Watchers program, which can be a benefit post-surgery.

Cons: Some people find it difficult or frustrating to track your points, workouts, and weight as much as is required with this program. The program is facilitated by coaches, not physicians or other medical professionals. Some participants may not learn or truly understand the fundamentals of a healthy diet since they depend on the program to determine "points" for each food.

Intermittent Fasting

Intermittent fasting is an eating pattern that includes periods without food or very little food that our glycogen stores are depleted. There are variations of intermittent fasting; 16/8 is one of the most popular. 16/8 intermittent fasting limits intake of food and drinks containing calories to 8 hours of the day, while fasting for the other 16 hours. You are allowed to drink water, zero-calorie beverages (black coffee and plain tea) during the 16-hour fast. Regardless of its label, most people experience a form of intermittent fasting during their sleep cycle.

Pros: This diet may be helpful for weight loss or weight control by limiting the time frame in which you eat. Many dieters find it easier to not eat during parts of the day rather than following portion control and calorie restrictions all of the time.

Cons: This diet does not outline nutrient-dense foods, it only limits the time frame for meals and snacks. For some, this may encourage overeating/ overindulging before or after fasting. May limit intake of vitamins and minerals. Intermittent fasting isn’t for everyone. Some of the possible negative health effects can include: fluctuations in free fatty acid levels, which can affect insulin levels, reductions in insulin sensitivity, and increased risk of disordered eating.

Other Fad Diets

The Zone Diet: This diet involves eating 40 percent carbohydrates, 30 percent protein, and 30 percent fat. While balanced, it restricts certain nutritious foods and can be hard to stick to long term.
The Grapefruit Diet: This and other one-food-focused diets are generally not recommended due to severe food restrictions and lack of essential nutrients.
The Gluten-Free Diet: Necessary for those with celiac disease or gluten allergies, but not proven to promote weight loss for others. Gluten-free versions of foods can be higher in calories, sugar, and saturated fat.
The Master Cleanse: A liquid-only diet that lacks sufficient nutrients and can lead to temporary weight loss that is quickly regained.
Whole30: A 30-day elimination diet that restricts sugar, alcohol, grains, legumes, and dairy. Lacks research to support its benefits compared to other weight loss diets.
The Special K Diet: A low-calorie plan involving eating Special K cereal for breakfast and lunch. Lacks variety and adequate nutrition.
The South Beach Diet: A lower-carb, lower-fat, high-protein diet that encourages a high protein intake, because protein may burn more calories during digestion than carbs or fat. Protein stimulates the release of hormones that suppress hunger and help you feel full longer.

General Pros of Fad Diets

Potential for Weight Loss: Fad diets often lead to initial weight loss due to calorie restriction and elimination of certain foods.
Increased Consumption of Fruits and Vegetables: Many fad diets emphasize fruits and vegetables as substitutes for less healthy foods.
Identification of Poor Eating Habits: By restricting certain foods, fad diets can help individuals identify their unhealthy eating patterns.

General Cons of Fad Diets

Health Risks: Cutting off key nutrients can lead to health risks like dehydration, fatigue, nausea, weakness, and headaches.
Difficulty Following: Fad diets can be difficult to maintain, especially for those who eat out frequently or lack time for meal preparation.
Unsustainable Weight Loss: Weight loss from fad diets is often not sustainable, and the weight is often regained.
Nutrient Deficiencies: Many fad diets restrict foods that are essential for obtaining necessary nutrients.
Potential for Disordered Eating: Restrictive diets can increase guilt around food and promote disordered eating.

The Importance of Sustainability

"Sustainability is the most important factor in diets that are designed to help you lose weight and keep it off," says Crowell. "It’s normal for people to look for a quick and easy fix, because they naturally want results right away. Some trendy diets might help you get a few pounds off in the short run. But based on behavior that medical professionals have observed in weight-loss clinics over decades, we know that most people will not or cannot stay with those diets.

Sustainable Eating Plans

Dietitians typically recommend making changes to your eating plan that you can maintain long term. They typically recommend eating plans like:

The Mediterranean diet: This eating plan emphasizes eating whole foods, lean protein, and various vegetables, fruits, and legumes. It recommends avoiding ultra-processed foods and limiting red meat and dairy.
The DASH diet: The Dietary Approaches to Stop Hypertension (DASH) diet focuses on fruits, vegetables, and lean protein and limits salt, sugar, and fat intake.
The MIND diet: Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet was developed to reduce the risk of dementia and a decline in brain function as you age.
The Harvard diet: The Harvard diet was developed for a study on longevity and combines aspects of the Mediterranean diet and the MyPlate eating plan.

These eating plans support balanced food choices that supply your body with important nutrients. They may also support weight loss along with other lifestyle behaviors, such as regular physical activity and stress management.

Seeking Professional Guidance

It’s always best to get nutrition advice from a licensed dietitian rather than a social media influencer or any person who is making money off “selling” the diet. A registered dietitian is a person who has gone through undergraduate training, an accredited internship, passed the registered dietitians exam, and met all the credentialing requirements. After their name you would see “RD.” There are no credentialing or educational requirements for nutritionists. That being said, nutritionists can certainly offer some insight or be supportive through a diet or lifestyle change.

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