Fad Diets - What’s the Go?
Every year, a new diet trend pops up promising rapid weight loss, more energy, glowing skin, or even “resetting” your body. From keto to juice cleanses, fasting apps to “detox” teas — fad diets are everywhere. They grab attention because they promise results that sound almost too good to be true. The question is: do they actually work, and are they good for you in the long run?
What Counts as a Fad Diet?
A fad diet is usually defined as any eating approach that:
Cuts out or severely restricts entire food groups.
Promises rapid or dramatic weight loss.
Lacks strong scientific evidence to back its claims.
Relies on rules that feel rigid, extreme, or hard to maintain.
Think of diets like juice cleanses, cabbage soup diets, or even newer versions of intermittent fasting promoted on social media — they all share that “quick fix” vibe.
The Problem With Fad Diets
While fad diets can lead to quick changes on the scales, the benefits are usually short-lived — and sometimes harmful.
1. Weight Loss That Doesn’t Last
Most fad diets result in rapid weight loss because you’re drastically cutting calories, carbs, or water weight. Unfortunately, this often means losing muscle and water — not sustainable fat loss.
2. Nutrient Deficiencies
Eliminating whole food groups can mean missing out on essential nutrients like fibre, vitamins, or healthy fats. This can affect digestion, energy, mood, and even long-term health.
3. The Restriction–Binge Cycle
Rigid rules often lead to cravings. Restricting certain foods can increase your desire for them, which sometimes leads to overeating or bingeing, followed by guilt — a cycle many people know too well.
4. Negative Impact on Mental Health
Constantly worrying about what you “can” or “can’t” eat can increase stress and lead to an unhealthy relationship with food.
Why Balanced Approaches Work Better
Research consistently shows that diets are rarely the answer. Instead, long-term health comes from sustainable, balanced habits:
Including a wide variety of foods (yes, carbs too!).
Eating plenty of fibre-rich fruit, veg, and wholegrains.
Having protein with meals to support satiety and muscle health.
Allowing room for fun foods without guilt.
These habits support energy levels, body composition, gut health, and mental wellbeing — without the stress of food rules.
The Role of Social Media and Marketing
It’s no wonder fad diets feel impossible to ignore — the diet industry is worth billions. Influencers and companies often profit from promoting quick fixes, but they rarely show the rebound weight gain or health issues that can follow.
If a diet promises you’ll “lose 10kg in 2 weeks” or “reset your metabolism,” that’s a red flag.
How to Spot a Fad Diet (Red Flags)
Claims to “detox” or “cleanse” your body.
Promises rapid weight loss.
Bans entire food groups or labels foods as “good” vs “bad.”
Requires expensive supplements, shakes, or powders.
Isn’t backed by credible scientific evidence.
Final Thoughts
Fad diets may offer a short-term solution, but they rarely lead to long-term health or happiness. Instead, building balanced habits and finding an approach that fits your life is far more effective.