Why fad diets fail—and the healthier way to lose weight

Fad diets remain popular despite a lack of evidence supporting their long-term benefits. The U.S. weight-loss industry was worth $71 billion in 2020, yet many of these diets rely on restriction rather than science. Experts warn of potential risks, including nutrient deficiencies and disordered eating patterns. Fad diets are short-term trends often promoted without solid research. They frequently involve cutting out entire food groups or drastically reducing calories. This can make it difficult for the body to receive essential nutrients.

Some diets, like the ketogenic diet, have medical uses, such as managing epilepsy. However, they can also cause side effects. Restrictive eating plans may also encourage unhealthy relationships with food, increasing the risk of eating disorders in people of any size.

A 2019 study found no evidence that gluten causes digestive issues in healthy individuals. Experts agree that while some foods are more nutritious, no single food should be demonised. Regular, balanced meals help stabilise blood sugar, aid digestion, and reduce bloating.

Physical activity also plays a key role in health. At least 150 minutes of moderate exercise each week can lower the risk of heart disease and stroke. Most fad diets lack strong clinical evidence for their safety or effectiveness. Cutting out foods or food groups can lead to nutritional gaps and unhealthy habits. A balanced diet and consistent activity remain the most reliable ways to support long-term health.