The Truth About Diets
We've seen trendy diets that look promising and easy to copy. From keto to intermittent fasting to low carbs, the diet industry is booming—yet it is predicted that obesity rates continue to rise from 42% in 2020 to 46% in 2035 according to Statista.com. So, what’s the truth about diets? Is it because they only work for people with good genetics, or are we just not putting in enough work?
Let’s cut through the noise and uncover what's really happening behind the scenes when it comes to nutrition and sustainable weight loss.
1. Why Fad Diets Don't Work
The truth is no matter what popular diets you try, every diet leads to one thing: calorie deficit. Whether it’s cutting carbs, restricting calories, or high-fat consumption only, these changes often create a calorie deficit, which results in weight loss.
So what's the problem behind this when some people claim they lose weight from following the diet plan?
Well for one you can't be sure a diet will work for you just because you see the claims and results. What happens is that it ends up working for some people while others it doesn't due to sustainability.
The number one reason behind this is because diets are simply not enjoyable for every individual to keep consuming on a daily basis. The key isn’t just finding a diet that works—it’s finding a way of eating that you can maintain for life.
If you can't continue a particular restrictive meal plan because you don't enjoy consuming specific foods, then you're in for a recipe for disaster.
2. The Effects Of Dieting
There's a risk when going full commitment to a diet. There are people that still think that they have to deprive themselves of certain foods they like, which ends up working for some while others not so much.
What's even worse is limiting the amount of calories you consume where the more you restrict, the more difficult it becomes to maintain.
From my personal experience, I have tried intermittent fasting, eating less, and even cut out carbohydrates. I experienced lack of energy, feeling tired, and mood swings. I didn't enjoy what I was going through just to lose weight and would regress back to my previous eating habits because that's what felt satisfying to my hunger.
Now just because I say that doesn't mean the other person won't be successful at performing the diets I tried doing. In fact, I would consult with a doctor first before trying out any diet for your own health.
But the point that I'm making is that diets for sustainable weight management is about balance, not extremes. It's not just about labeling foods as "good" or "bad," but rather to pay attention to the calories and how you can pick out food ingredients to make the ideal meals that are satisfying while hitting the low calorie mark.
3. Weight Loss is More Than Just Dieting
While it is possible to lose weight by just purely dieting, people focus solely on what they eat. Weight loss and overall health depend on multiple factors, including:
Exercise: Regular movement helps burn calories and improve metabolism. Also because you're exercising, it keeps the heart healthy.
Sleep: Lack of sleep can disrupt hormones that regulate hunger and cravings.
Consistency: The best results come from long-term, sustainable habits rather than short-term diet plans. Stop looking for a diet that will make you lose weight fast and find the diet that you learn to enjoy overtime. Otherwise, you'll just loop back to your bad habits of eating foods that are high in calories
4. Health Risks of Fad Diets
The ultimate goal shouldn’t just be to lose weight—it should be to improve overall health.
A diet that helps you maintain a healthy weight while nourishing your body with essential nutrients is far more beneficial than a quick-fix diet that leaves you feeling exhausted and deprived.
Instead of obsessing over calories or the number on the scale, focus on eating nutrient-dense foods, staying active, and building habits that support long-term well-being.
The Bottom Line
Diets aren’t magic. The key to lasting weight management isn’t found in a trendy eating plan but in adopting a sustainable, balanced lifestyle. By making small, realistic changes and prioritizing overall health, you can achieve lasting results—without the frustration of yo-yo dieting.
So, rather than jumping on the next big diet craze, take a step back and ask: "Can I see myself eating this way for the rest of my life?" If the answer is no, it’s probably not the right approach.
True health isn’t about restriction; it’s about nourishment, balance, and long-term sustainability.