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The Truth About Fad Diets: How to Spot Them and Why They Don’t Work

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Fad diets have long been luring in unsuspecting individuals interested in losing weight and living healthier. Promising quick fixes and dramatic results, these diets attract people seeking life-changing weight loss and related health benefits. It’s no wonder that fad diets are so widespread. 


As you explore different ways of eating healthier and cutting calories on your weight loss journey, it’s essential to understand what fad diets are, how to spot them, and why they’re far from what they promise to be—because health is anything but a fad.


What Is a Fad Diet?
A fad diet is an eating plan that often becomes popular quickly, thanks to bold claims of fast and significant results. Today, they spread like wildfire through social media, celebrity endorsements, or viral success stories. However, they’re rarely backed by real science or long-term sustainability.


If the diet has one or more of the following characteristics, it might just be a fad diet:

  • Promises of Quick Fixes: Many fad diets claim you’ll lose a significant amount of weight within just a few days or weeks (for example, losing 30 pounds in 3 weeks).
  • Extreme Calorie Restriction: Diets that drastically reduce your calorie intake, often below 1,200 calories per day, are typically unsustainable. Your body needs a certain number of calories to function correctly, and extreme restriction can lead to nutrient deficiencies and metabolic slowdown. (Use our BMR Calculator to learn how many calories you must eat every day for basic energy needs.)
  • One-Size-Fits-All Approach: Fad diets are meant to be sold to as many people as possible, though they rarely take into consideration individual needs, such as age, gender, physical activity level, or health conditions. If a diet feels like it has too many rigid rules to incorporate into your daily life, it’s likely not sustainable.
  • Lack of Scientific Evidence: Always check if the diet is supported by reputable scientific research. If it’s based solely on anecdotal evidence or celebrity testimonials, it’s best to steer clear.
  • Too Good to Be True: If there’s any universal truth about weight loss, it’s that weight loss is not easy. Sustainable weight loss takes time, and there are no shortcuts. If a diet sounds like it’s offering a miracle solution, it probably is—and you should probably pass

Spotting a fad diet isn’t always easy. However, being able to identify the red flags of fad diets can not only save you from disappointment but also potential health risks. 

5 Reasons Why Fad Diets Don’t Work (for Good)
While fad diets might lead to short-term weight loss, they are rarely effective in the long run. Here’s why:

1. Fad diets can be unsustainable.

Fad diets often require extreme changes to your eating habits that are hard to keep doing over time. Once the diet ends, most people return to their old eating habits, often regaining the weight they lost—and sometimes even more.

2. Fad diets burn out fast.

Fad diets are usually designed for quick results, not long-term health. They don’t teach sustainable habits, such as portion control, balanced nutrition, or mindful eating, which are crucial for maintaining a healthy weight over time.

3. Fad diets can be nutrient-deficient.

Many fad diets eliminate nutrients you need, leading to deficiencies that can affect your energy levels, mood, and overall health. For example, some low-carb diets might deprive your body of necessary fiber, while some low-fat diets can reduce your intake of essential fatty acids.

4. Fad diets may slow you down.

Extreme calorie restriction can slow down your metabolism as your body tries to conserve energy. When you eventually return to normal eating, your slower metabolism can lead to gaining the weight back.

5. Fad diets may impact your relationship with food.

The restrictive nature of fad diets may lead to feelings of deprivation, increased cravings, and a preoccupation with food. This can create an unhealthy relationship with eating and lead to bingeing or emotional eating.

Health Is Not a Trend: What to Do Instead
Instead of falling for the latest fad diet, focus on making sustainable changes to your eating habits. Start by swapping ultra-processed food products for whole foods. Explore established healthy eating plans like the Mediterranean diet, the Keto diet, or a plant-based diet. Eat a balanced diet of foods you love, but practice portion control to help cut calories without sacrificing taste.

If you’re unsure about what healthy eating plan would be right for you, talk to a healthcare provider who can provide personalized advice. While the allure of quick weight loss with a fad diet can be tempting, it’s essential to approach your health with a long-term mindset—making consistent, sustainable, and healthy choices that lead to lasting results.

 

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Important Safety Information
What is CONTRAVE?
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CONTRAVE can cause serious side effects including:

Suicidal thoughts or actions: One of the ingredients in CONTRAVE is bupropion. Bupropion has caused some people to have suicidal thoughts or actions or unusual changes in behavior, whether or not they are taking medicines used to treat depression. Bupropion may increase the risk of suicidal thoughts or actions in some children, teenagers, and young adults within the first few months of treatment. If you already have depression or other mental illnesses, taking bupropion may cause it to get worse, especially within the first few months of treatment.

CONTRAVE is a prescription weight-loss medicine that may help some adults with a body mass index (BMI) of 30 kg/m2 or greater (obese), or adults with a BMI of 27 kg/m2 or greater (overweight) with at least one weight-related medical problem such as high blood pressure, high cholesterol, or type 2 diabetes, lose weight and keep the weight off.

Important Safety Information
See More
CONTRAVE can cause serious side effects including:
Suicidal thoughts or actions: One of the ingredients in CONTRAVE is bupropion. Bupropion has caused some people to have suicidal thoughts or actions or unusual changes in behavior, whether or not they are taking medicines used to treat depression. Bupropion may increase the risk of suicidal thoughts or actions in some children, teenagers, and young adults within the first few months of treatment. If you already have depression or other mental illnesses, taking bupropion may cause it to get worse, especially within the first few months of treatment.
What is CONTRAVE?
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Important Safety Information
What is CONTRAVE?
See Less 

CONTRAVE can cause serious side effects including:

Suicidal thoughts or actions: One of the ingredients in CONTRAVE is bupropion. Bupropion has caused some people to have suicidal thoughts or actions or unusual changes in behavior, whether or not they are taking medicines used to treat depression. Bupropion may increase the risk of suicidal thoughts or actions in some children, teenagers, and young adults within the first few months of treatment. If you already have depression or other mental illnesses, taking bupropion may cause it to get worse, especially within the first few months of treatment.

While taking CONTRAVE, you or your family members should pay close attention to any changes, especially sudden changes, in mood, behaviors, thoughts, or feelings. This is very important when you start taking CONTRAVE or when your dose changes.

Stop taking CONTRAVE and call a healthcare provider right away if you or your family members notice any of the following symptoms, especially if they are new, worse, or worry you: thoughts about suicide or dying; attempts to commit suicide; depression; anxiety; feeling agitated or restless; panic attacks; irritability; aggression, anger, or violence; acting on dangerous impulses; an extreme increase in activity and talking; other unusual changes in behavior or mood; trouble sleeping.

CONTRAVE is not approved for use in children under the age of 18.

Do not take CONTRAVE if you have uncontrolled high blood pressure; have or have had seizures; use other medicines that contain bupropion such as WELLBUTRIN, WELLBUTRIN SR, WELLBUTRIN XL, APLENZIN and ZYBAN; have or have had an eating disorder called anorexia or bulimia; are dependent on opioid pain medicines or use medicines to help stop taking opioids, or are in opiate withdrawal; drink a lot of alcohol and abruptly stop drinking, or use medicines called sedatives (these make you sleepy), benzodiazepines, or anti‐seizure medicines and stop using them all of a sudden; are taking or have taken medicines called monoamine oxidase inhibitors (MAOIs) in the past 14 days; or are allergic to any of the ingredients in CONTRAVE.

Tell your healthcare provider about all of your medical conditions, including if you have: depression or other mental illnesses; attempted suicide; seizures; head injury; tumor or infection of brain or spine; low blood sugar or low sodium; liver or kidney problems; high blood pressure; heart attack, heart problems, or stroke; eating disorder; drinking a lot of alcohol; prescription medicine or street drug abuse; are 65 or older; diabetes; pregnant or planning to become pregnant; or breastfeeding.

Tell your healthcare provider about all the medicines you take, including prescription and over-the-counter medicines, vitamins, and herbal supplements.

CONTRAVE may cause serious side effects, including:

  • Seizures. There is a risk of having a seizure when you take CONTRAVE. The risk of seizure is higher in people who take higher doses of CONTRAVE, have certain medical conditions, or take CONTRAVE with certain other medicines. Do not take any other medicines while you are taking CONTRAVE unless your healthcare provider has said it is okay to take them. If you have a seizure while taking CONTRAVE, stop taking CONTRAVE and call your healthcare provider right away.

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    Get emergency medical help right away if you take opioids and you:

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You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch or call 1-800-FDA-1088.

What is CONTRAVE?

CONTRAVE is a prescription weight-loss medicine that may help some adults with a body mass index (BMI) of 30 kg/m2 or greater (obese), or adults with a BMI of 27 kg/m2 or greater (overweight) with at least one weight-related medical problem such as high blood pressure, high cholesterol, or type 2 diabetes, lose weight and keep the weight off.

CONTRAVE should be used with a reduced-calorie diet and increased physical activity.

It is not known if CONTRAVE changes your risk of heart problems or stroke or of death due to heart problems or stroke.

It is not known if CONTRAVE is safe and effective when taken with other prescription, over-the-counter, or herbal weight-loss products.

CONTRAVE is not approved to treat depression or other mental illnesses, or to help people quit smoking (smoking cessation).

Please see Full Prescribing Information, including Medication Guide, for CONTRAVE.