In today’s health-obsessed world, dieting has become almost a lifestyle rather than a temporary choice. From social media challenges to celebrity-endorsed programs, every diet promises transformation. Weight management is intrinsically centred on choosing different types of diets. However, the issue doesn’t lie in the dietary plans themselves but in people’s lack of understanding of how these plans work.
According to Zarin Rashid, a certified health coach, the allure of these diets is simple. “We always tend to lean towards what are known as easy fixes. People aren’t very eager to understand their own bodies and what they truly need. Instead, they hyper-focus on achieving results as quickly as possible, even when the outcomes aren’t ideal,” she said.
The modern diet landscape is filled with plans, from keto to veganism, all promising improvements in health and body composition. Yet, recent data show that sustainability remains a major challenge. According to studies published in the Obesity journal, many individuals regain the weight they lost through restrictive diets within five years.
Starting with low-carb diets, popular ones being Keto and Atkins, these reduce carbohydrate consumption and prioritise proteins and fats. This aims to drive the body into ketosis, where fats are burned instead of glucose to produce energy. While rapid weight loss and improved blood sugar are the usual benefits, they often come with significant drawbacks.
By eliminating carbohydrates, one risks missing out on essential nutrients, particularly fibre, which is vital for both digestion and gut health. Many of them even experience the “keto flu,” characterised by fatigue and irritability. It’s hard to stick with this long-term diet, and the heavy reliance on saturated fats can increase levels of ‘bad cholesterol.’ This raises the risk of fatty liver and cardiovascular diseases.
Zarin points out that these quick-fix approaches rarely work long-term. “To maintain a healthy lifestyle, it’s extremely important to educate ourselves, eat clean and stay consistent, especially on the days that feel challenging, rather than chasing shortcuts.”
Low-fat diets take second place. While reducing unhealthy fats can be beneficial, severely restrictive low-fat diets may lead to unexpected health issues. Fat is essential for several bodily functions, including hormone regulation, brain function, and the absorption of vitamins A, D, E, and K. Over-restricting fat can cause nutrient deficiencies and a lack of satiety, compromising the diet’s long-term sustainability.
Intermittent fasting, which cycles between fixed periods of eating and fasting, examples include 16:8 and 5:2 plans, is another popular approach. But it does not suit everyone.
During fasting hours, some people report side effects such as dizziness, low energy, irritability, and poor concentration. Furthermore, the approach carries the risk of triggering eating disorders in vulnerable individuals. For diabetic patients, this type of diet can be particularly dangerous.
Moving on to the plant-based lifestyle, which works by excluding all animal products. Despite several studies proving this diet’s strong credibility, strict plant-based eating can result in nutrient deficiencies if not planned carefully.
Deficiencies often show up in vitamin B12, iron, calcium, zinc, and omega-3 fatty acids, which are primarily sourced from animal-based foods. Also, inadequate protein is a significant worry, especially for athletes and developing individuals. The limited availability and relatively high cost of plant-based foods could pose another challenge to adopting a vegan diet.
Detoxes or cleansing diets, which claim to remove toxins from the body, involve severe calorie restriction or liquid-only approaches. The drawbacks of these diets are numerous, including nutrient deficiencies, dehydration, fatigue, electrolyte imbalances, and potential digestive issues.
Additionally, they are forbidden for pregnant women and teenagers and may be harmful to individuals with pre-existing medical conditions. Besides, aggressive detoxification may compromise immune function.
Crash diets, promoted for rapid weight loss, involve drastically restricting calories over a short period. The results of these diets are typically not sustained, as most people eventually regain weight, according to studies.
This occurs because the pounds lost during a crash diet are essentially water and muscle, rather than body fat. Health risks associated with crash diets include malnutrition, weakened immunity, low energy levels, reduced focus, dehydration, and impaired overall growth.
The health coach advises cutting all these trends. “To maintain a healthy lifestyle, it’s essential to focus on sustainable habits rather than quick solutions. Eating clean, being consistent, and learning about your body is far more effective than jumping on the latest diet trend,” she said.
True wellness comes not from chasing the latest fad, but from nourishing the body with knowledge, patience and mindful choices.
