Fad Diets

Maddy Raymond • November 3, 2026

If you’ve ever been tempted by a diet promising quick results, you’re definitely not alone.

Fad diets are designed to sound appealing, with simple rules, fast weight loss, and the idea that you’ve finally found “the answer.” But the reality? They rarely deliver long-term results and often leave you feeling more confused about food than when you started.

A fad diet is essentially an eating plan that promotes rapid changes, whether that’s cutting out entire food groups, drastically reducing calories, or focusing on very specific foods. Think trends like the carnivore diet, paleo, or Atkins. While they’re all slightly different, they tend to share a few common themes. They are restrictive, difficult to maintain, and not backed by strong long-term evidence.

Many fad diets rely on rules like “avoid carbs,” “cut out sugar completely,” or “this food burns fat.” Others promote detoxing or rely heavily on testimonials and endorsements rather than science. Social media has amplified this even further, with influencers often promoting “quick fixes” that don’t consider individual needs, lifestyle, or health history.

The tricky part is that some of these diets do seem to work, at least initially. When you significantly change how you eat, it’s common to see short-term weight loss. But because these approaches are so restrictive, they’re rarely sustainable. Over time, this can lead to a cycle of restriction, followed by overeating or “falling off track,” and then starting again.

This cycle doesn’t just impact your weight. It can also affect your relationship with food. Labelling foods as “good” or “bad” can create guilt, stress, and confusion around eating. Physically, cutting out entire food groups can mean missing out on important nutrients like fibre, vitamins, and minerals, which may lead to fatigue, digestive issues, and low energy levels.

It’s also important to acknowledge that not all structured diets are inherently “bad.” Some approaches can be helpful in specific situations when guided by a health professional. The key difference is that these are tailored, evidence-based, and used with appropriate support.

So, what’s the alternative? Instead of chasing the next trend, the focus should shift to consistency over perfection. Building regular meal patterns, including a balance of carbohydrates, protein, and healthy fats, and incorporating a variety of foods, especially wholegrains, fruits, vegetables, and lean proteins, will support both your health and your energy levels.

There’s no one-size-fits-all approach to nutrition. What works best is something that fits into your life, feels enjoyable, and can be maintained long-term.

If a diet sounds too good to be true, it probably is. Sustainable change doesn’t come from cutting everything out. It comes from building habits that actually work for you.

About the Author

Maddie Raymond | Accredited Practising Dietitian

Maddie Raymond is an Accredited Practising Dietitian at Redfern Physiotherapy & Sports Medicine, holding a Bachelor of Nutrition and Dietetics (Honours) from Queensland University of Technology. With experience across hospital and private practice settings, Maddie has a strong interest in women’s health, paediatric nutrition, gut health, and sports nutrition.

Maddie takes a personalised, evidence-based approach to nutrition, helping individuals build sustainable eating habits, improve their relationship with food, and achieve long-term health and performance goals.

< Older Post

BOOK NOW