Expert Debunks Fad Diets: Why Healthy, Sustainable Weight Loss Works Better

In the current trend of fast-paced fitness, it appears that there’s always a new diet sensation that promises to be the weight loss magic bullet. From going low-carb to drinking detox teas, these so-called “miracle” diets tend to make grand promises—and occasionally deliver fast results. However, as Dr Poonam Vichare, BHMS, MD, and Advance Plus Coach at FITTR explains, these results tend to be long-lasting and end up damaging your health instead.

“While these diets can result in short-term weight loss,” according to Dr Poonam, “they do not provide long-term benefits and can result in nutritional deficiencies, emotional distress, and even disordered eating behaviors.” So, how do we get past the hype and create habits that stick? Here’s what you need to know.

What Exactly Are Fad Diets? 

Fad diets are trendy eating plans that promise dramatic weight loss, often by promoting extreme restrictions or focusing on a single food group. You’ve likely heard of keto, juice cleanses, detox teas, or “no-carb after 6 PM” rules. These diets typically lack scientific backing and are difficult to maintain long-term. 

“People may lose a few kilos quickly, but that weight is often water or muscle—not fat,” Dr Poonam explains. “Once the diet ends, the weight comes right back, sometimes even more than before.” 

The Hidden Dangers of Fad Dieting 

1. Nutritional Gaps: 

Many fad diets eliminate entire food groups—like carbs or fats—that are essential for a healthy body. The result? A lack of fiber, vitamins, and minerals, which can affect everything from your immune system to your mood. 

2. Yo-Yo Weight Gain: 

Rapid weight loss often leads to rapid weight gain once old eating habits resume. This constant fluctuation puts stress on your metabolism and can make future weight loss harder. 

3. Mental Strain & Disordered Eating: 

“Fad diets often demonize food or encourage extreme restriction,” says Dr Poonam. “That can create feelings of guilt, binge-eating behaviors, or a harmful relationship with food.” 

Why Sustainable Weight Loss Actually Works 

1. A Balanced, Realistic Approach: 

Sustainable weight loss doesn’t ask you to cut out entire food groups or starve yourself. It focuses on moderation, consistency, and nourishing your body. “Instead of fearing carbs or fats, we encourage a balanced plate with protein, fiber, and healthy fats,” Dr Poonam says. 

2. Long-Term Success, Not Short-Term Fixes: 

Healthy habits built over time lead to steady weight loss and better metabolic health. “The key is consistency—not perfection,” she adds. “Small, realistic changes stick better and support your goals long-term.” 

3. Mental & Emotional Freedom: 

With sustainable habits, you’re no longer trapped in a cycle of guilt, crash diets, and disappointment. You develop a healthier relationship with food and learn to listen to your body’s signals. 

The Bigger Picture: Health Over Hype 

1. More Energy, Less Stress: Nutrient-rich meals and regular physical activity not only help with weight loss—they also improve your energy, sleep, mood, and heart health. 

2. Preventing Chronic Illness: Focusing on sustainable habits reduces the risk of diabetes, heart disease, high blood pressure, and other lifestyle-related diseases. 

Ditch the Diet Drama 

Sure, fad diets can be tempting—who doesn’t want quick results? But the truth is, lasting change comes from a commitment to balanced eating, regular movement, and self-care. As Dr Poonam wisely puts it: “There are no shortcuts in health. Sustainable weight loss is not just about looking better—it’s about feeling better for life.” 

So next time you see a flashy diet headline or a celebrity-endorsed cleanse, take a step back. Focus instead on building daily habits that nourish you—physically and emotionally. Because when it comes to lasting health, slow and steady truly wins the race.