If there is one thing that I may consider myself an expert in, it is fad dieting. Well, a handful of them, anyway. From keto to carb cycling, to intermittent fasting, and multiple blends of them put together, there is a good chance I have tried it out. Fad diets are those buzzy eating trends that promise fast results with shiny rules and a hashtag to match. They usually show up with a lot of hype, a celebrity endorsement or two, and just enough pseudo-science to sound convincing. And while they can offer some short-term wins, I have learned they usually come with a feeling of failure.
Keto Fad Diet – Where Carbs Go to Die
The first time I tried the Ketogenic Diet (Keto), I thought, “Cheese, bacon, and eggs all day? Sign me up!” What they do not advertise is the keto flu, which feels like a hangover and a breakup all at the same time. Your body is like, “Where are the carbs?”, and you think, “I know I miss them too!” Once you get past the slump, it can work. You can drop a good chunk of weight in the beginning and have more mental clarity than you might expect. And just an FYI, cauliflower is not rice, even when they tell you it is.
But the lifestyle is tough. No pasta, no bread, no fruit other than a few select berries like half a raspberry or so, and no sugars. Going out to eat becomes a game of 20 questions with your waiter. And one slip-up can kick you out of your ketosis faster than you can say “banana smoothie”. It is effective if you are hyper-disciplined, but for most of us mere mortals, it is a very tough one to maintain. I learned that keto does burn fat, but it can also make you throw your hands in the air and give up.
Carb Cycling Fad Diet – Mood Swinger
Carb cycling is meal planning on steroids. Some days, you will eat sweet potatoes like it is your job, and other days, you will avoid them like you owe them money. On high-carb days, I had energy, better workouts, and was not stressing about food because I could eat all the food. On low-carb days? I became a carb-craving monster who would trade their dignity for a cracker. It can work well if you are training hard, but it requires serious planning and execution to pull it off.
The hardest part? Predictability. Your schedule has to be tight. And your social life? Forget about it. “Oh, sorry, I can’t do brunch because it’s a low-carb day.” Nothing kills the vibe like turning down a pancake. Plus, you never feel settled. It is always the question, “Are we feasting or fasting today?” Is it doable? Yes absolutely. Just make sure your calendar, gym, and grocery list are perfectly synced at all times.
IF Fad Diet – The Art of Not Eating
Ah, intermittent fasting. Also known as the “stare at the clock until you can legally eat something” diet. I have done the 16:8, the 5:2, OMAD, and every ratio. Surprisingly, once you get used to it and find what works best for you, it can become one of the more sustainable methods. I do not get hangry when the hunger pains kick in. I am lighter on my feet, more in control of my portions, and appreciate meals more. You will also feel more productive in the mornings without the sugar crash after breakfast.
But fasting has its flaws. Your social life becomes more challenging as something so simple as going for lunch can not happen due to timing. The midnight snacks go bye-bye, and sometimes you might feel the need to overindulge during your feeding window. Plus, fasting does not automatically fix a bad diet. If you eat all garbage foods during your feeding time, it is just timed garbage. So do some homework. This fad diet takes practice and patience. Start slow and change the ratio as you go. It does get easier; trust me.
Why We Call Them Fad Diets
The words “fad diet” say it all. They are flashy, trendy, and usually come with a bold claim like, “lose 10 pounds in one week”. They come out guns blazing with celebrities, doctors, and influencers claiming they have this one-size-fits-all solution for what, for most of us, is a personal issue. People (myself included) easily get sucked in to all the promises and claims that it will deliver. However, most of them are not designed to be sustainable for the long haul. They do not teach you how to change your habits, they are a brief shock to the system that can create some change to your body. Then, inevitably, we fail.
We also bounce from one fad diet to the next, searching for the latest and greatest solution to our poor lifestyle choices. But the constant switching messes with our bodies and our mindset. You can lose the same 10 pounds over and over again, thanks to this game of nutritional musical chairs. Your body never gets the chance to adapt to what is being done to it. It is constantly stressed out and adjusting, wondering what will be coming next.
The biggest trap is that these fad diets do not deal with the “why” behind our eating habits. They just give you rules to follow with no reflection on why you might have gotten there. We do not ask ourselves what we need, we just follow the rules to the best of our ability until we eventually burn out and give up. And when the diet fails (or we fail the diet), we blame ourselves, not the system that made the promises. It is a vicious cycle that can eventually leave you in worse shape than when you started, mentally or physically.
The Final Word (and a bite of reality)
Look, I have been there. Desperate to get in shape for a vacation or a special event. Trying to fit into your favorite jeans so you can feel good about yourself again. Just struggling to win the diet war. But after hopping from fad diet to fad diet, you will realize that what you need is balance and consistency. These fad diets can have their moments, but they are built for the short term, not real life. Sustainable habits, some movement that you genuinely enjoy, and a balanced diet that does not make you cry are the keys to success.
