What is a fad diet?
Fad diets are trendy eating patterns that often promise rapid, unrealistic health benefits, but typically lack the solid science to back these promises up. These diets may come and go, with some garnering widespread popularity before fading away. While it may be tempting to jump into these diets, hoping for fast results, it's important to take a closer look at their impact and actual efficacy.
How to spot a fad diet:
There are several “red flags” to look for when it comes to fad diets. They tend to:
Make dramatic health promises like quick and easy weight loss or overnight blood sugar control (Hint: if it sounds too good to be true, it probably is)
Eliminate entire food groups (like carbohydrates)
Impose overly restrictive rules on what to eat, when to eat it, how to eat it, etc.
Lead people to believe that this diet is the only way to reach their health goals
Be endorsed by nonqualified individuals (such as social media influencers or celebrities), but not experts
Encourage a one-size-fits-all approach that does not consider individual health needs, conditions, or characteristics
Promote short-term changes
Lack of scientific evidence of long-term benefits
Be unsustainable long-term due to the restrictive nature
Let’s take a look at a few common fad diets:
Ketogenic Diet - An eating pattern that restricts carbohydrate intake to very low quantities (as low as 5-10% of calories) and promotes high dietary fat intake and moderate protein. Permitted foods include meat, eggs, cheese, fish, dairy, nuts and seeds, and low-carb veggies. Foods that are limited or eliminated on the ketogenic diet include fruit, grains, beans, legumes, and starchy veggies.
Pros:
May aid in weight management in the short term by increasing satiety.
Could help to lower blood sugar and HbA1c in the short term (typically about 6 months).
Cons:
Highly restrictive and difficult to maintain long-term.
Lack of research on long-term benefits.
Risk of nutrient deficiencies.
Low in fiber, which can cause GI issues and gut imbalance.
Restricting our main energy source (carbs) can lead to fatigue, brain fog, mood swings, etc.
Can lead to less healthy cholesterol levels (increased LDL, decreased HDL).
The body adapts and uses glucose less efficiently.
Risk of hypoglycemia.
Carnivore Diet - Commonly called the “zero carb” diet, the Carnivore diet is an extreme version of the ketogenic diet. This strict regimen only allows meat, poultry, fish/seafood, eggs, and dairy products (which are also limited to low-lactose products like butter, cheese). The Carnivore diet completely eliminates fruits, veggies, grains, nuts, seeds, and legumes.
Pros:
Eliminates super-processed carbs.
Like the keto diet, there may be benefits in terms of weight loss and lower HbA1c, but long-term research is still needed.
Cons:
Inadequate provision of key nutrients (like magnesium, vitamin C, and fiber).
Highly restrictive and unsustainable long-term.
Removes health-promoting foods (fruits, veggies, legumes).
Excessive provision of foods high in saturated fat, sodium, and cholesterol.
Lack of fiber can lead to GI issues, gut imbalance, and less effective blood sugar control.
High intake of animal protein can stress the liver and kidneys.
Paleo Diet - The Paleo diet emphasizes eating only whole, unprocessed foods that would have been available to our caveman ancestors. Lean proteins, fruits, and non-starchy veggies are eaten in relatively unlimited quantities while dairy products, legumes, and cereals/grains are very restricted.
Pros:
Some evidence shows reduced levels of cholesterol and blood triglycerides over the short term (~2 weeks).
Following a Paleo diet has also been associated with reductions in weight, waist circumference, and fat mass.
Cons:
Tends to be very expensive and difficult to adhere to.
Restricting entire food groups can lead to a high risk of micronutrient deficiencies.
Research has shown that longer-term Paleo diets are associated with imbalances in cholesterol (tipping toward less healthy cholesterol).
Plant-Based Diet - Plant-based diets prioritize plant foods over animal-based foods. There are levels within the plant-based umbrella that determine acceptable food choices. Vegetarian eating patterns remove meat, seafood, and poultry while still including dairy products and eggs. Vegan diets completely exclude all animal products (including dairy and eggs) and are fully composed of plant foods like fruits, veggies, grain, legumes, nuts, seeds, etc.
Pros:
High in fiber, fruits, veggies, and grains, which provide essential vitamins, minerals, phytonutrients.
Associated with lower weight and BMI overall.
Healthier cholesterol profiles.
Improvements in weight and HbA1c when compared to ADA diet.
High fiber, low-fat content lowers calorie intake.
A vegan diet may enhance pancreatic beta cell function and fasting insulin sensitivity.
Cons:
Risk of nutrient deficiencies, specifically calcium, vitamin B12, zinc, iron, EFAs.
Require careful planning to ensure all nutrient needs are being met, especially for vegans.
Potentially restrictive eating pattern.
May provide inadequate protein to meet needs and promote satiety and blood sugar balance.
Intermittent Fasting - Limiting food intake to only certain days or times of day. For instance some people have an eating window each day, followed by a fasting window, while others may fast for an entire day several times per week.
Pros:
Has been associated with a slight weight reduction.
May improve blood sugar regulation, but not to a significantly different degree than regular diets.
Cons:
Restrictive eating patterns that can be difficult to adhere to.
Risk of hypoglycemia (especially for those on anti-diabetic medications).
Additional symptoms associated with fasting like weakness, dizziness, and extreme hunger.
Increases circulating levels of fats in the bloodstream.
Ignores natural hunger and fullness cues.
Mediterranean Diet - A diet based on the traditional eating habits of countries bordering the Mediterranean Sea. It emphasizes plant-based foods like fruits, veggies, whole grains, and legumes, healthy fats like olive oil and fatty fish, and leaner proteins like poultry.
Pros:
Dietary variety and types of foods emphasized support adequate micronutrient intake.
Associate with improved cholesterol markers, lower inflammation, and modest weight reduction.
Includes all food groups.
Can be considered part of an overall healthy lifestyle (Blue Zones practices).
Linked to improvements in HbA1c, glycemic control, and weight.
Cons:
Greater adaptation to the dietary recommendations based on local food availability, cultural considerations, and tastes/preferences would be beneficial.
Strict adherence to the dietary approach is necessary to fully realize benefits.
Summarizing fad diets:
As you can see in the chart above, each dietary pattern has both benefits and drawbacks. We do not promote any single diet for all of our clients because there is simply no one-size-fits-all approach or defined “diabetes diet” that is best for everyone. The best eating pattern is one that nourishes your body, helps you feel your best, and supports balanced blood sugar. Ultimately, the best eating pattern is the one that works for you.
*An important disclaimer: This summary table is not meant to say that the Mediterranean diet is the only healthy way to eat, and the rest are wrong, but just that overall, the research shows that some eating patterns may be more health-promoting than others. (This is also not an exhaustive list of eating patterns, just a small sample). Each person’s nutritional needs are unique, and our goal is to guide our clients to balanced, sustainable eating habits that support their overall health and well-being.
Key Takeaways:
Fad diets often make grandiose claims, offering quick fixes and dramatic health benefits. For those navigating diabetes management, these promises may be tempting, especially when faced with the challenges of lifestyle and dietary changes. While some of these extreme approaches may sometimes offer short-term benefits like blood glucose regulation or weight loss, these diets (and the changes that accompany them) are often unsustainable and even unsafe in the long-term. Instead, focusing on balanced, personalized eating patterns that nourish your body and support optimal function is key for effectively managing diabetes.
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