Why Diets Don’t Work

I tell my athletes and clients the same thing: diets don’t work and food is fuel. What I mean by this is that social media fad diets are band-aids and oftentimes unsustainable. Trendy diets often promote “rapid results” and “quick weight loss.” Some of these diets may show weight loss, but these “results” are primarily due to the loss of water weight- stored with carbohydrates- and even muscular tissue atrophy. We’ve covered how to sniff out fad diets before, so make sure to check out that article if you have a questionable diet in mind.

Diets = Unsustainably

In the professional nutrition world, we have the saying “Simple is Sustainable.” The more complicated a program/ diet is, the more likely you are to fall off the rails shortly after starting the diet. Those that stick with trendy diets, they tend to gain weight rapidly after getting off of them. This is because our bodies are not designed for the modern-day TikTok diets. The human body is a very controlled and regulated environment, filled with enzymes and metabolic pathways that help us process our nutritional intake. In short: our bodies like gradual and sustainable change. When someone falls off on a fad diet, they usually jump onto the next trendy diet- to no fault of their own. Social media is flourishing with new “hacks” and “tricks” to lose weight without proper nutrition and exercise. Keep in mind that many of these “tips and tricks” are not rooted in science, and many of them are sourced from influences that are not qualified professionals. When a trendy diet is swapped for “the next best thing,” our body, and its weight, slingshot- creating a devastating teeter-totter effect. Thus, we are thrown into a downward spiral- packing on more weight and feeling defeated. Some popular diets today include the Atkins diet, ketogenic diet, Paleolithic diet, Mediterranean diet, vegetarian diet, intermittent fasting, and detox diet.

Not All Diets Are Created Equally

I want to make an important distinction here: not all diets are bad. Diets that are prescribed/recommended by a trained professional are different than trendy diets that are found on social media forums. For instance, the Mediterranean diet is sustainable while also including key nutrient values. This diet generally provides an appropriate nutritional density of essential macronutrients and micronutrients making it appropriate for long-term use, and it provides several benefits for health. When compared to a ketogenic diet, the Mediterranean diet is the clear winner. Some fad diets may even be linked to a higher risk of kidney stone disease.

Diet Culture

In a 2022 review, researchers examined common fad diets that are circulating the internet. Of the 7 diets that were examined, only a few were found to be effective, while the others indicated negative effects- and even some concern about longer-term health risks. While nutrition is a complicated and science-heavy topic, it can be broken down into basic components:

• Our bodies need to be fueled each day, especially if we are busy and working out. Even if we are not active, our bodies are still working hard to sustain basic functions. for instance- the human brain needs the equivalent of 3 cups of pasta per day just to function. Fuel your body!

• Food should be fun and rewarding, not something that we walk about on eggshells. Food becomes complicated when we add and subtract required nutrients, set dangerous caloric deficits, or consume too much processed food.

• Healthy nutrition is a lifestyle change, not a short-term swap. This works both ways: eating healthy will result in long-term benefits just like eating a cupcake once isn’t going to skyrocket your weight. Everything is in moderation!

• Despite what you have heard, our bodies need sugar (carbohydrates) to function. This is because almost every single cell in the human body relies on glucose as fuel. So why does society hate sugar so much? Because it is misunderstood.

• Each person is unique in their daily dietary needs. Some users may require higher protein and lower carbohydrate needs. These macronutrients and micronutrients need to be evaluated by a professional to optimize each individual’s dietary needs.

You may lose a few pounds by starving yourself- this is unsustainable. Reward your body, do your best to exercise, and talk with a nutrition coach- we are your #1 fans after all!!

If you’re ready to take the first step to science-based nutritional coaching, speak with a coach today!

---