In the quest for weight loss and improved health, it can be tempting to latch onto the latest diet trend. But not all diets are created equal. Some are restrictive, difficult to follow, and may even pose health risks. Here, we delve into 10 diets that experts advise against due to their potential for harm and lack of long-term effectiveness.
1. The HCG Diet
Overview
The HCG diet features a drastic calorie restriction to just 500 calories per day while using supplements of the hormone human chorionic gonadotropin (HCG). The HCG hormone, associated with pregnancy, has been erroneously linked to weight loss.
The Downside
The HCG diet can lead to rapid weight loss, but this comes at a cost. The extremely low-calorie intake can result in the loss of both muscle mass and body fat, which could slow metabolism and make future weight management challenging. Furthermore, the diet can trigger disordered eating habits, and over-the-counter (OTC) HCG products are considered illegal and potentially dangerous by the FDA. Maintaining such a low-calorie diet is not feasible in the long term, and the likelihood of maintaining weight loss from this diet is slim.
2. The Werewolf Diet
Overview
The Werewolf Diet, despite its outlandish name, is a real diet plan. It involves aligning your eating habits with the phases of the moon, such as fasting with juice for 24 hours during a full moon and refraining from eating past 6 p.m. during other moon phases.
The Downside
The Werewolf Diet does not have research backing its effectiveness. Its unnecessary restrictions make it hard to maintain long term. Instead of aligning your eating habits with lunar cycles, a balanced diet with plenty of fiber, lean protein, and healthy fats can promote a healthy weight and be more sustainable.
3. The Five-Bite Diet
Overview
The Five-Bite Diet, created by Californian internist Dr. Alwin Lewis, involves skipping breakfast and then only consuming five bites of your lunch and dinner meals.
The Downside
While the tiny portions in this diet can promote weight loss, the extreme restriction of eating only 10 bites of food per day is an unhealthy way to lose weight. You may not be able to get the nutrients your body needs each day with such limited food intake. The restrictive nature of this diet can lead to lack of energy, muscle loss, and it’s unlikely to be sustainable due to ongoing hunger and dissatisfaction.
4. The Keto Diet
Overview
The Keto Diet, made popular by celebrities, is a low-carb diet that has gained significant attention. This diet involves drastically reducing carbohydrate intake and replacing it with fat to put your body into a metabolic state known as ketosis.
The Downside
Initially, you may observe weight loss, but the diet is extremely restrictive, making it difficult to maintain in the long term. Lack of whole grains, fruits, and vegetables can also lead to constipation. While the diet may help with weight loss in the short term, it’s not a sustainable solution for long-term health and weight management.
5. Zero-Sugar Diets
Overview
Zero-sugar diets involve eliminating all forms of sugar from your diet. This includes natural sugars found in fruits and vegetables, such as berries and sweet potatoes.
The Downside
Cutting out all sugars, including those naturally occurring in fruits and veggies, means missing out on essential vitamins, minerals, and disease-fighting phytonutrients. Although reducing added sugars is beneficial, completely eliminating all forms of sugar can lead to nutrient deficiencies and isn’t necessary for weight loss or overall health.
6. The Blood Type Diet
Overview
The Blood Type Diet is based on the premise of following a specific diet and lifestyle that suits your blood type to improve your health and lose weight.
The Downside
This diet places unnecessary focus on blood type, a factor that doesn’t have robust scientific evidence supporting its role in dictating dietary needs. While the diet encourages consumption of whole foods, it’s restrictive and lacks scientific backing.
7. Juice Cleanses
Overview
Juice cleanses involve consuming only fruit and vegetable juices for a certain period to detoxify the body and promote weight loss.
The Downside
Juice cleanses can lead to weight loss, but it’s due to dehydration and clearing of the colon, which is neither sustainable nor safe. Dehydration can lead to fainting, weakness, and headaches. It can also increase hunger and disrupt the gut microbiome, leading to digestive abnormalities.
8. The Apple Cider Vinegar Diet
Overview
The Apple Cider Vinegar Diet involves taking shots of apple cider vinegar to promote weight loss.
The Downside
The weight loss effects of this diet are likely due to nausea and stomachaches from the acidity of the vinegar, rather than any fat-burning properties of apple cider vinegar. If you want to include apple cider vinegar in your diet, consider incorporating it into dressings, marinades, and sauces instead.
9. Teatoxes
Overview
A teatox is a diet plan that incorporates “skinny teas” with special additives like senna, an herb found in over-the-counter laxatives.
The Downside
Using a laxative-type supplement to lose weight can be dangerous as it can cause diarrhea and dehydration. The use of laxatives for weight loss is generally not recommended by health professionals.
10. The Alkaline Diet
Overview
The Alkaline Diet involves eating foods that will keep pH levels in the blood balanced. It’s based on the false premise that eating certain foods can affect your body’s pH levels.
The Downside
The body has its own internal mechanisms to keep your blood pH levels within a very narrow window, and your diet does not significantly impact this. This fad diet lacks scientific basis and is unnecessarily restrictive.
When it comes to achieving sustainable weight loss and improved health, it’s more beneficial to adopt a balanced, nutrient-rich eating pattern that includes a variety of foods. It’s crucial to remember that any drastic diet change should be discussed with a healthcare professional or registered dietitian to ensure it is safe and suitable for your unique health needs.