Fad or Fabulous? Unpacking the Latest Diet Trends
— By Brigette Williamson, Dietetic Intern, University of Maine Cooperative Extension, Alex Gayton & Kate Yerxa
Fad diets often promise rapid weight loss or health benefits, but they typically lack scientific backing and are not sustainable in the long term. Keep reading to learn how to spot a fad diet and embrace eating habits that will last.
To identify a fad diet, look for:
- Promises of rapid weight loss (more than 2 pounds per week).
- Elimination of entire food groups.
- Rigid rules and restrictions.
- Lack of scientific evidence.
- Prioritizes one nutrient over another, like protein over carbohydrates.
- It may require you to buy expensive supplements.
If a diet seems too good to be true, it is. Fad diets are often appealing because they promise quick results, but they typically do not promote lasting health or well-being. By focusing on extreme restrictions or trendy claims rather than a variety of healthful food choices, fad diets create unrealistic expectations and can lead to frustration or an unhealthy relationship with food. Instead of supporting gradual, sustainable changes, fad diets encourage short-term fixes that are difficult to maintain, leaving individuals without a reliable framework for long-term wellness. The allure of instant results comes at the expense of overall health, making fad diets a risky choice for anyone seeking lasting benefits. Instead of a quick fix, start building a healthy lifestyle by:
- Consuming a variety of nutrient-dense foods,
- Staying hydrated with water,
- Engaging in regular physical activity, and
- Prioritizing sleep and stress management.
When it comes to making changes in your diet, slow and steady wins the race. By focusing on nutrient-rich eating patterns and making informed choices, you can achieve lasting health benefits and foster a positive relationship with food. The USDA’s MyPlate is a great free resource where you can find information on your energy and food group needs. MyPlate also has cooking tips and an app to help create and maintain sustainable eating habits.