Introduction
We would be lying to ourselves if we denied the temptation of the miraculous claims promised by fad diets. We have all been there. Allured by the idea of “dropping 5kg in 2 weeks” or “burning fat from tummies” or “detoxifying in 24 hours”, but the truth is that these are empty promises. They sell a whimsical dream that attempts to cheat the art of delayed gratification and earning results through carefully crafted nutrition planning and adherence.
Arguably, the worst bit about these mostly falsifying claims is the endorsement they get through social media, as influencers with the platform to endorse such diets to the masses do so for a pretty penny. The pseudoscience of their promises sells and it sells well. The diet industry is believed to be worth £2 billion in the UK (1) and $72.6 billion in the US (2), based on projections from the not-too-distant past. The incentive is startling but it is the consumer who has to pay the price with nutritional imbalances, metabolic issues, yo-yo weight concerns and a chaotic, unstable relationship with food. In this article, your inner sceptic will be unlocked as you are to become armed with the dubiousness needed to navigate the fad diet landscape. Debunk the myths of these too-good-to-be-true diets and expose the red flags to unveil a more sustained approach to healthy living, typified by the idea of simply thinking before you diet.
What is a Fad Diet?
More often than not a fad diet is an en-vogue eating plan popularised through social media that promises drastic results like rapid weight loss or full body cleansing. The trend-derived claims bound to the dietary advice lack scientific evidence and are certainly not a sustainable approach to healthy eating. Their allure is made more attractive by the fact that they typically work. You might see a friend or a celebrity endorse and boast about their success with a fad diet, encouraging you to adopt the same approach. The issue is that these solutions are simply not adherable or beneficial for long-term health. Fad diets are quick fixes and short-term stopgaps that might plug a hole for just a few days or weeks. While the primary goal of weight loss, for example, is tackled and achieved to a degree, before long other health issues will start to arise. Nutritional imbalances causing brain fog, a lack of energy and fatigue are all too common in the fad diet lie.
Not only will the fad diet approach cause some downstream complications after an initial buzz of success but it’s also likely to result in a yo-yo effect. Any weight loss or body cleansing is likely to spring back to its original position after cessation of the diet, leaving a trail of other health issues in its wake. These health issues can cause both physical and psychological harm which can prove demoralising for some. The recently popularised “Juice Cleanse Diet” or “Cabbage Soup Diet” are prime examples that triggered a cascade of complications for so many individuals.
The need to approach with serious caution is strongly recommended. Fad diets are very rarely reliable and due diligence is required to be certain of a return on investment. Consulting professionals or conducting thorough research is a must before committing to any such plan and the following will aim to provide the tools needed to do just that. (3)
How to Spot a Fad Diet?
Fad diets, although differing drastically in their nutritional propositions, share some similar characteristics that can make it easy to identify them and ultimately steer clear! The following will unpick each of these characteristics to provide the toolset required to spot them from a mile away.
1. Extreme Restrictions – a diet that proposes the complete restriction of certain foods (unless for medical reasons) is simply not sustainable. Some fad diets may propose the removal of entire food groups (e.g., carbohydrates) which may reduce caloric intake in the short term but it makes adherence unnecessarily difficult. Plus, this can lead to nutritional deficiencies with a lack of some essential nutrients that the body needs regularly.
2. Quick Results – the promise of a quick return on dietary investment is another sure sign of a fad diet. A prime example would be “6-pack abs in 1 week”, which is a totally ambiguous and unrealistic claim. With the knowledge that sustainable results take time, you can more easily spot this common characteristic.
3. Lack of Scientific Support – as already mentioned, it is strongly recommended to conduct your own due diligence before enrolling on any diet. In most cases, a simple Google search will reveal sufficient evidence for or against the dietary practices or recommendations. For a more robust answer, try consulting a professional for advice. This can be handy when trying to differentiate between proper scientific research and mere anecdotal evidence or testimonials that are so often intertwined with a fad diet.
4. Buzzwords – if the diet that has caught your eye uses “miracle”, “fat-burning”, “quick”, “superfood”, “detox”, “cleanse” or any other word resembling this sort of dream-woven language then you can almost be certain it is a fad. This is a marketing strategy used to entice and sell miraculous potential that is unwarranted.
5. Overemphasis on a Single Food or Product – the prime example of this is the “Cabbage Soup Diet” which focuses solely on the consumption of, you guessed it, cabbage soup for a whole week. These approaches are so restrictive in nature that they can actually cause serious deficiencies which may contribute to fatigue, reduced cognitive function and muscle loss. They are often fuelled by the endorsement of specific food items and products.
6. Social Media Popularity – if it is big on Instagram or TikTok, it is most likely a fad. It will blow up in its regard and traction before fading into oblivion, where it is replaced by the next big trend.
Use the preceding 6 pointers as your guidebook when deciphering which diet to pick next. In fact, the word diet itself has become so stigmatised that I suggest you avoid its use altogether. Instead focus on a long-term solution and nutritional habits that you know you can maintain in the long run, absent from restriction or radical promises.
The Dangers of Fad Dieting
Besides the unrealistic expectation that a fad diet will deliver the chronic results we crave, they can pose serious health risks. The elimination of essential nutrients (e.g., vitamins, minerals, fibre, amino acids, fatty acids, etc.) can prove detrimental to our overall health and result in metabolic issues (e.g., decreased muscle mass) and other long-term health risks (e.g., heart disease, osteoporosis, gastrointestinal issues, kidney stones, etc.). The body will slow its metabolic processes under extreme caloric restriction in an attempt to preserve energy. This can make losing weight in the future more difficult and makes rapid weight gain all the more likely upon cessation of the diet. (4)
It is this very idea of slowed metabolism that traps people into a weight-cycling loop. Otherwise known as yo-yo dieting, a weight cycle occurs when people dip in and out of extreme dieting phases, leading to polarising weight loss and gain. The emotional and psychological impact this can have should not go without mention as it can contribute to feelings of failure. The demoralising nature of the repeated setback can trigger stress, anxiety and even depression which only accentuates the poor dietary choices.
Beyond the feeling of failure, an individual may rapidly develop an unhealthy relationship with food. Fad diets often promote an all-or-nothing mentality, triggering disordered eating patterns. Obsessive calorie counting, binge eating or orthorexia can stem from fad diets which exacerbates the risk of developing more extreme disorders such as bulimia nervosa or anorexia nervosa.
Whilst fad dieting can cause havoc on our mental and physical health it can also burn a hole in our pockets and dent our hopes of long-term wellness. They offer a false sense of security that can prevent us from seeking proper medical advice or adopting truly transformative habits conducive to healthier living. They may tempt us to buy expensive supplements or meal plans that are advertised as key components of the diet when in reality they are money-spinning marketing strategies. The cost for our long-term health and financial stability is simply not worth the potential short-term micro gains. Again, I emphasise the need to think before you diet and always prioritise the sustainable approach.
The Round-Up
I’d be naïve to suggest that the temptation of a fad diet isn’t going to generate mass appeal. The proof is in the proverbial pudding. However, with all that has been presented in this article, I’d like to think that the appeal may have been partially dented; at least for those that have read it. The information provided should empower you to channel your inner scepticism, question the integrity of unprovoked internet claims and make more informed decisions with respect to your eating habits and health. Set realistic goals and adopt sustainable practices that have a balanced approach at their core. The title of this article is ‘Think Before You Diet’ and that is the message I want to leave you with.
References
1. The Independent [Internet]. 2013 [cited 2024 Aug 12]. 5:2 is just the latest: Britain’s diet industry is worth £2. Available from: https://www.independent.co.uk/voices/comment/5-2-is-just-the-latest-britain-s-diet-industry-is-worth-ps2-billion-so-why-do-we-buy-into-it-8737918.html
2. St KRNC 151 WL, Collins S 1400 8022 CDF. Kendall Reagan Nutrition Center. [cited 2024 Aug 12]. I spy a fad diet! Your guide to critically evaluating diet and wellness trends. Available from: https://www.chhs.colostate.edu/krnc/monthly-blog/i-spy-a-fad-diet-your-guide-to-critically-evaluating-diet-and-wellness-trends/
3. Tahreem A, Rakha A, Rabail R, Nazir A, Socol CT, Maerescu CM, et al. Fad diets: facts and fiction. Front Nutr. 2022;9:960922.
4. Barghouthy Y, Corrales M, Somani B. The relationship between modern fad diets and kidney stone disease: a systematic review of literature. Nutrients. 2021 Nov 26;13(12):4270.
