The Truth About Fad Diets: Why They Don’t Work and What to Do Instead

Let’s talk about the uncomfortable truth we all know too well: fad diets. They seem to pop up everywhere, promising everything from rapid weight loss to a complete lifestyle overhaul. But after a few weeks of restrictive eating, what’s the outcome? More often than not, you’re left feeling frustrated, deprived, and right back where you started—or worse.

Sound familiar? I’ve been there. As a registered nurse and someone who’s seen the effects of yo-yo dieting firsthand, I can tell you that these trendy diets don’t offer the lasting results we hope for. Instead of hopping on the next new diet bandwagon, it’s time we focus on lasting healthy habits that make us feel good, not just look good.

What Are Fad Diets, Anyway?

Fad diets are those trendy eating plans that promise quick fixes for weight loss. Think the cabbage soup diet, the juice cleanse, the keto craze, or even the intermittent fasting obsession. These diets often promise fast results, but they’re typically not sustainable. They’re restrictive, cutting out entire food groups or pushing us into extreme eating patterns that aren’t maintainable for the long haul.

For example, let’s talk about keto. Yes, it worked for some people to lose weight quickly, but many of us, including me, don’t want to live on bacon and cheese forever. I tried the keto thing once, and while I saw some quick weight loss, I also felt sluggish, moody, and, quite frankly, miserable. The reality is that these drastic changes don’t teach us anything about building sustainable habits or listening to our bodies. In the long run, most people regain the weight because the diet simply isn’t realistic or healthy for everyday life.

Why Fad Diets Don’t Work

1. They’re Not Sustainable

The first problem with fad diets is their unsustainability. They’re quick fixes, not long-term solutions. And let’s be honest: how long are you really going to stick with a diet that restricts all carbs or forces you to eat only protein? Eventually, it’s just too hard to maintain, and we find ourselves right back in our old eating habits. It’s not about willpower—it’s about creating healthy habits that fit our lives.

I once tried a super low-calorie diet, convinced that restricting my intake would be the answer. It worked—for a week. But then I was cranky, tired, and just didn’t feel like myself. I realized I wasn’t addressing the real issue—my relationship with food. Instead, I was putting myself through a temporary, unsustainable fix.

2. They Ignore Individual Needs

One of the biggest issues with fad diets is they treat everyone the same. But the truth is, we all have unique health needs. What works for one person might not work for another, and this is especially true when it comes to food and weight loss.

For example, some people swear by intermittent fasting. But for me, skipping breakfast just made me hangry, and my energy levels plummeted. I realized that there’s no one-size-fits-all approach to health, and trying to force myself into a diet that didn’t suit my needs was setting me up for failure.

3. They Don’t Address the Root Causes

Fad diets rarely address the root causes of weight gain, like emotional eating, stress, or unhealthy mindsets. I’ve seen this in my practice as a nurse, and I’ve experienced it myself. Many of us turn to food for comfort when we’re stressed, anxious, or bored. Restricting certain foods or counting calories doesn’t address the emotional or psychological reasons behind overeating.

When I started to look at my relationship with food—why I ate, how I felt before and after meals, and what my emotional triggers were—it changed everything. It was only when I shifted my mindset that I started seeing real, lasting changes. I stopped viewing food as the enemy and began to see it as fuel for my body.

4. They Can Be Harmful

Some fad diets can even be harmful to your health. Take extreme low-carb or low-calorie diets, for example. These can leave you feeling depleted, nutrient-deficient, and more susceptible to illness. While you may lose weight initially, you might also be losing muscle mass, which slows down your metabolism in the long run. Plus, depriving yourself of essential nutrients can have long-term negative effects on your health.

As a nurse, I’ve seen how rapid weight loss can lead to gallstones, electrolyte imbalances, and other health issues. Diets that promote rapid weight loss can create a dangerous cycle of restriction, bingeing, and even disordered eating habits.

What to Do Instead: Build Healthy, Sustainable Habits

So, if fad diets aren’t the answer, what should we be doing instead? The key is to focus on building sustainable healthy habits—habits that support your body’s natural needs and your long-term health goals. Here’s what worked for me:

1. Focus on Whole, Nourishing Foods

Rather than obsessing over what you can’t eat, focus on what you can eat. The goal should be to nourish your body, not deprive it. Incorporate whole foods like vegetables, fruits, lean proteins, and healthy fats into your meals. These foods provide the nutrients your body needs to thrive, without leaving you feeling deprived.

For instance, I began eating a more balanced diet, one that included whole grains, vegetables, and healthy fats. I realized that I wasn’t just eating to lose weight, I was eating to feel good and energized. The best part? I didn’t feel like I was missing out on anything.

2. Make Peace with All Foods

One of the biggest lessons I learned through my own journey is to stop labeling foods as “good” or “bad.” That mindset can create a cycle of guilt and shame that fuels emotional eating. Instead, I embraced a more balanced approach, where everything has its place—whether it’s a healthy salad or a slice of chocolate cake.

I also started to practice mindful eating. This helped me tune into my hunger cues and recognize when I was truly hungry, not just eating out of boredom or emotion. It’s all about balance and listening to your body’s signals.

3. Create a Sustainable Exercise Routine

Exercise should never feel like a punishment. It’s about finding movement that you enjoy and can sustain in the long term. Whether it’s walking, yoga, or dancing in your living room, find something that makes you feel good.

I started with simple daily walks and gradually incorporated strength training into my routine. It wasn’t about burning calories, but about building strength, flexibility, and confidence. I found that when I moved for fun and self-care, I didn’t dread it. It became something I looked forward to.

4. Address the Root Causes of Emotional Eating

To truly overcome the cycle of dieting and bingeing, it’s essential to address the emotional aspects of eating. This means getting curious about why you eat—are you eating because you’re actually hungry, or are you eating to cope with stress, boredom, or emotions?

I’ve found journaling, therapy, and even simple breathing exercises to be helpful in reducing emotional eating. By addressing the emotional triggers, I stopped using food as a crutch and started making healthier choices.

The Bottom Line

The truth about fad diets is simple: they don’t work. They might promise quick results, but they don’t offer lasting solutions. The key to sustainable health is creating habits that nourish both your body and mind. And trust me, it’s not about perfection—it’s about progress.

So, if you’re ready to ditch the quick-fix mentality and start focusing on building a healthier relationship with food and your body, I’m here to help. As a registered nurse with experience in coaching women through chronic health challenges, I offer personalized guidance that focuses on mindset, habits, and wellness.

If you’re ready to take the first step toward a sustainable, healthy lifestyle, book a free consultation with me today!

And if you’re feeling stuck in your journey, grab my free resources to help you on your way:

• The Inner Critic Playbook: Discover the food mindsets that sabotage your health and how to break free from them.

• What Spikes Me Workbook: Track your glucose and learn how certain foods impact your body.

Let’s work together to break free from fad diets and create a lifestyle that truly supports your health and happiness. You deserve it!