15 Diet Fads Nutritionists Say Could Do More Harm Than Good

Trying out the latest diet trend might seem tempting, especially with all the promises of quick results. But sometimes, these diets can do more harm than good. Nutritionists have seen plenty of popular diet fads that look promising on the surface, but in reality, they can lead to serious health issues down the road. Here’s a closer look at some diet fads that might not be as beneficial as they claim.

The Juice Cleanse

Juice cleanses claim to detoxify the body and jumpstart weight loss by consuming only fruit and vegetable juices for several days. However, this approach lacks protein, fat, and essential vitamins, making it nutritionally deficient. The high sugar content in fruit juices can also lead to blood sugar spikes and crashes, leaving you feeling fatigued and hungry. Moreover, juice cleanses can slow down metabolism, making it easier to regain weight after the cleanse. Nutritionists emphasize that the body detoxifies itself naturally without needing such extreme measures​.

The Werewolf Diet

This diet is based on fasting according to the phases of the moon, consuming only liquids during specific lunar cycles. While it promises weight loss by syncing with the body’s natural rhythms, the science behind it is weak. Nutritionists argue that fasting for 24 hours can lead to nutrient deficiencies, dehydration, and fatigue. Additionally, the idea of the moon influencing weight loss is not supported by scientific evidence, making this diet more of a gimmick than a health solution​.

The Tapeworm Diet

The tapeworm diet is one of the most dangerous and alarming weight-loss fads. It involves ingesting tapeworm eggs or larvae, which develop into parasites in the intestines. Proponents of the diet claim it leads to rapid weight loss, but this method can result in serious health complications. Tapeworms feed on your nutrients, which can lead to severe malnutrition, gastrointestinal issues, and even death if untreated. In addition to these risks, tapeworm infections can spread to other organs, causing potentially life-threatening complications. This diet is illegal in many countries and strongly discouraged by medical professionals​.

The Cabbage Soup Diet

The cabbage soup diet is a highly restrictive, low-calorie fad that promotes eating only cabbage soup for several days. While it may result in quick water weight loss, it lacks balance and essential nutrients. The diet can lead to fatigue, dizziness, and digestive problems due to its low protein and fat content. Furthermore, it’s difficult to sustain, and the lost weight is often regained once normal eating resumes. Nutritionists warn that such extreme approaches often result in nutrient deficiencies, making this diet both impractical and unhealthy in the long run​.

The Apple Cider Vinegar Diet

Apple cider vinegar has been touted as a miracle weight loss solution, with claims that it burns fat and reduces appetite. However, nutritionists argue that its supposed benefits are overstated, and overconsumption can lead to serious side effects such as digestive issues, tooth enamel erosion, and low potassium levels. The acidity in vinegar can also cause throat irritation and interact negatively with certain medications. While small amounts may have minor benefits, relying on apple cider vinegar as a weight loss tool is unsafe and ineffective​.

The Keto Diet

The ketogenic (keto) diet promotes consuming high-fat, low-carb foods to force the body into a state of ketosis, where it burns fat for fuel. While this diet may result in short-term weight loss, it can increase the risk of heart disease due to high fat consumption. The lack of fiber in many keto meals can also lead to digestive issues such as constipation. Additionally, long-term adherence can strain the liver and kidneys, making this diet controversial among many health experts​.

The Master Cleanse

Also known as the Lemonade Diet, the Master Cleanse involves drinking a mixture of water, lemon juice, cayenne pepper, and maple syrup for several days. Advocates claim it detoxifies the body and leads to rapid weight loss, but in reality, it depletes the body of essential nutrients. This extreme calorie restriction can cause dizziness, fatigue, and a slowed metabolism. Experts stress that this diet does not offer long-term benefits and can even lead to weight regain once regular eating resumes​.

The Carnivore Diet

The Carnivore Diet, which involves eating only animal products like meat, fish, and eggs, eliminates entire food groups such as fruits, vegetables, and grains. This diet is high in saturated fats and lacks essential vitamins, leading to increased risks of heart disease, digestive issues, and nutrient deficiencies. Nutritionists warn that this restrictive approach can lead to long-term health problems and advise against such extreme elimination diets​.

The 5:2 Diet

The 5:2 Diet involves eating normally for five days and drastically reducing calorie intake on the other two. While some find success in managing their weight with this diet, the intermittent fasting can cause extreme hunger, irritability, and fatigue. Furthermore, the diet can disrupt metabolic processes and lead to overeating on non-fasting days. Experts advise caution, as this diet may not provide the necessary nutrients consistently​

Intermittent Fasting

Intermittent fasting involves cycling between periods of eating and fasting. While some see short-term weight loss, nutritionists warn it may increase the risk of disordered eating. Extended fasting can lead to overeating during eating windows, and not everyone’s body responds well to going long periods without food. It can also lead to fatigue, irritability, and nutrient deficiencies. For individuals with certain medical conditions, such as diabetes, this eating pattern can cause dangerous fluctuations in blood sugar​.

The HCG Diet

The HCG diet combines severe calorie restriction (500-800 calories per day) with injections of human chorionic gonadotropin (HCG). Despite claims of rapid weight loss, experts warn that it is unsafe and unsustainable. Severe calorie restriction can lead to muscle loss, nutrient deficiencies, and dangerous electrolyte imbalances. The FDA has also issued warnings against HCG products marketed for weight loss, citing the lack of scientific evidence to support their safety or effectiveness. Furthermore, once normal eating resumes, weight regain is almost inevitable​.

The Alkaline Diet

The alkaline diet claims to improve health by reducing acidic foods and promoting alkaline foods like fruits and vegetables. However, experts point out that the body’s pH is tightly regulated and is not significantly affected by diet. The theory behind this diet lacks scientific backing, and while it promotes healthy foods, it unnecessarily demonizes others like dairy and meat. This can lead to imbalances in essential nutrients, particularly calcium and protein. Following this diet strictly may increase the risk of bone density loss and muscle weakness​.

The Whole30 Diet

The Whole30 diet encourages the elimination of sugar, alcohol, grains, legumes, and dairy for 30 days. While it may promote short-term weight loss, experts caution that it can be too restrictive and not nutritionally balanced. Removing entire food groups, especially grains and legumes, can lead to deficiencies in fiber and essential nutrients. Long-term adherence to this diet is difficult, and many people regain the weight after returning to their normal eating habits. It can also promote an unhealthy relationship with food by encouraging extreme restriction​.

Detox Teas

Detox teas claim to cleanse the body of toxins while promoting weight loss. However, many contain laxatives, which can lead to dehydration, electrolyte imbalances, and digestive problems if used long-term. These teas often cause temporary weight loss through water and waste elimination, not fat loss. Additionally, prolonged use can lead to dependency on laxatives for bowel movements. Experts agree that the body is capable of detoxifying itself naturally, and there is no need for such extreme measures​.

The Military Diet

The military diet promises rapid weight loss by alternating between three days of extreme calorie restriction and four days of normal eating. Although it may result in short-term weight loss, it’s mostly due to water loss, not fat. The diet is nutritionally imbalanced and lacks sustainability, which often leads to weight regain. Its restrictive nature can also lead to fatigue, headaches, and irritability. Nutritionists emphasize that any weight loss achieved is not worth the negative health impacts​.

This article originally appeared on RetailShout.

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