Fad diets promise quick weight loss or other health benefits with minimal effort, but can pose several risks, particularly if followed over a long period. Most fad diets are short-lived, difficult to sustain, have very little basis in scientific research and usually lead to weight regain quite quickly. Fad diets can put your heart at risk when they include drastic restrictions on food groups. Examples include the keto diet, Paleo diet and extreme juice cleanses. At Evexia, we know that fad diets don’t work and here are our top 10 health risks related to Fad Diets:
1. Nutrient Deficiencies
Fad diets tend to restrict certain food groups or macronutrients (e.g., carbs, fats, or proteins), leading to deficiencies in essential vitamins, minerals, and nutrients that your body needs to function properly. Eliminating entire food groups, like grains or fruits, can deprive your body of fiber, vitamins (like Vitamin C or B vitamins), and minerals (like potassium or magnesium).
2. Slowed Metabolism
Fad diets restrict calories or promote extreme fasting, which can slow down your metabolism over time. When you consume too few calories, your body enters “starvation mode,” lowering its metabolic rate to conserve fuel. This makes it harder to lose weight in the long run and easier to gain it back once you return to an unrestricted eating pattern.
3. Muscle Loss
Extreme low-calorie diets may lead to muscle loss as the body breaks down muscle tissue for energy; this is especially true when there’s not enough intake of essential nutrients like carbohydrates, which your bodyneeds for muscle repair and recovery. Losing muscle mass can lower your basal metabolic rate (BMR), making it harder to maintain a healthy weight in the future.
4. Lack of Scientific Evidence
Many fad diets lack solid scientific backing. They may be based on anecdotal evidence or unsupported claims from influencers, rather than clinical studies. Following such diets without understanding their long-term implications can be harmful to your health.
5. Digestive Problems
Dramatic changes in diet, especially those that involve very high fiber (e.g., juice cleanses or extreme vegan diets) or low fiber intake (e.g., the keto diet), can disrupt your digestive system. You may experience bloating, constipation, diarrhea, or cramping as your body adjusts to the new eating pattern. This can lead to long-term gastrointestinal issues if the diet is not well-balanced.
6. Dehydration and Electrolyte Imbalance
Many fad diets, particularly those that are very low in carbohydrates, can cause rapid weight loss due to water loss, leading to dehydration. Carbohydrates help your body store water in the form of glycogen, so when carb intake is reduced, your body excretes more water. This can also disrupt electrolyte balance, leading to issues like muscle cramps, dizziness, and fatigue, which are especially dangerous for people with heart or kidney problems.
7. Increased Risk of Eating Disorders
Fad diets that focus on strict food rules can promote unhealthy attitudes toward food, leading to eating disorders like binge eating, anorexia, or bulimia. The obsession with weight loss, food tracking, and guilt around eating can negatively affect mental health and promote unhealthy behaviors around food.
8. Hormonal Imbalance
Fad diets that restrict certain macronutrients (e.g., fats) can interfere with hormonal balance, particularly in women. Extreme calorie restriction causes a drop in leptin (the hormone responsible for regulating hunger and energy balance) and thyroid hormones (which can slow metabolism and affect fertility). Low-fat diets can reduce estrogen levels, impacting menstrual cycles and overall reproductive health.
9. Weakened Immune System
Without a balanced array of nutrients, our immune system becomes compromised. Nutrient deficiencies – in particular vitamins A, C, D, and zinc can increase the risk of infections, illnesses, and a slower recovery from illness or injury.
10. Yo-Yo Dieting and Long-Term Weight Gain
Fad diets that result in rapid weight loss, typically lead to quick weight regain once normal eating habits return. This cycle of losing and regaining weight is called yo-yo dieting. The emotional frustration of frequent weight changes can damage the metabolism and increase the risk of developing health conditions like diabetes, high blood pressure and heart disease.
Our approach to long-term health relies on flexible and sustainable approaches: focusing on whole, clean, and lean foods, including fiber, protein, and healthy fats as well as minimizing ultra processed foods. Sustainable weight loss and maintenance relies on a multilevel approach integrating lifestyle and nutrition with medical intervention that focuses on improving your health. Click here to book your appointment online or call 561-621-1096. Let our expert team help.
