The wellness industry is booming. Everywhere we look, there’s a new diet, supplement, or fitness regimen promising to transform our health overnight. Social media influencers swear by them, celebrities endorse them, and companies make billions selling them. But let’s be real—if these extreme wellness trends worked long-term, wouldn’t we all be at our healthiest already?
The reality is, many of these trendy diets and wellness fads come with hidden dangers. Some may lead to short-term weight loss or improvements, but at what cost? As a double-boarded specialist in Internal and Obesity Medicine, I’ve seen the consequences of these extreme approaches firsthand. The truth? Nothing extreme is sustainable. Let’s take a deep dive into some of the biggest diet fads of recent years and expose their dark sides.
1. Intermittent Fasting: A Fine Line Between Discipline and Deprivation
Intermittent fasting (IF) has been one of the most popular wellness trends in recent years, with proponents claiming it helps with weight loss, longevity, and even brain function. And to be fair, there is solid research showing benefits when done correctly (Patterson & Sears, 2017). However, IF is not a magic bullet, and it’s certainly not for everyone.
For some, fasting can lead to binge-eating episodes, hormonal imbalances, and increased stress levels (Templeman et al., 2020). Women, in particular, may be more susceptible to the negative effects, as fasting can disrupt menstrual cycles and impact fertility (Michalsen, 2019). Plus, fasting for extended periods can trigger disordered eating behaviors, making it a risky choice for those with a history of eating disorders.
2. Juice Cleanses: The Starvation Solution
Juice cleanses claim to “detox” the body and reset digestion, but let’s bust that myth right now—your liver and kidneys already do a phenomenal job of detoxing your system without the help of overpriced, sugar-laden juices (National Institute of Diabetes and Digestive and Kidney Diseases, 2021). While drinking only juice for several days may result in quick weight loss, most of that weight is water, muscle, and glycogen—not fat.
That said, juicing can be beneficial when done right. It’s an easy way to get in extra greens without adding too many calories, but it should be used as an adjunct to a balanced diet—not a meal replacement. Some naturopaths incorporate juicing into cleanses, but the key is ensuring they are not loaded with sugar and still provide essential nutrients (Johnston et al., 2016).
3. The Keto Craze: Short-Term Gains, Long-Term Consequences?
The ketogenic (keto) diet took the world by storm, promising rapid fat loss by putting the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. While keto has been proven beneficial for certain medical conditions like epilepsy (Neal et al., 2008), the long-term effects of extreme carbohydrate restriction on the general population remain questionable.
One major issue? Most people are not doing keto correctly. Many make poor choices when it comes to fats and meats, relying on processed options instead of nutrient-dense sources. Done right and under the guidance of an expert, keto can be effective, but it’s not for everyone. Over time, keto can lead to micronutrient deficiencies, increased LDL cholesterol (the “bad” cholesterol), and potential negative impacts on gut health due to a lack of fiber (Gillinov et al., 2020).
4. Extreme Calorie Restriction: The Quick Fix That Wreaks Havoc
Many fad diets rely on severe calorie restriction, often dipping well below the recommended daily intake. Whether it’s extreme low-carb, low-fat, or meal replacement shakes, slashing calories too aggressively can do more harm than good.
Here’s the thing: proper calorie reduction is important for weight loss, but it should be gradual. Even reducing intake by just 100 calories per day can be a great place to start. Extreme dieting, however, can slow metabolism, lead to muscle loss, and increase the risk of nutrient deficiencies (Martins et al., 2020). Worse, it can cause hormonal imbalances that make it even harder to maintain a healthy weight in the long run.
5. Detox Teas and Supplements: Expensive Hype with Dangerous Side Effects
Many so-called detox teas and supplements promise weight loss, glowing skin, and a “reset” for your body. In reality, most of these products contain little more than laxatives, diuretics, and stimulants that can lead to dehydration, electrolyte imbalances, and even heart complications (Cohen, 2019).
Several studies have found that these detox products are often contaminated with harmful substances or unregulated ingredients. Plus, there’s no solid scientific evidence proving their effectiveness beyond short-term water weight loss (Zhao et al., 2020).
The truth? Your body has its own natural detoxification system. Rather than relying on gimmicks, you can support this process by working with specialists who ensure you’re detoxing safely and effectively.
So, What Actually Works?
The key to long-term health isn’t found in restriction, starvation, or extreme dietary rules—it’s in balance, consistency, and sustainability. Instead of chasing the latest wellness trends, focus on:
- Whole, nutrient-dense foods: Prioritize lean proteins, healthy fats, fiber-rich carbs, and a variety of colorful fruits and vegetables.
- Mindful eating: Listen to your body’s hunger and fullness cues instead of following rigid diet rules.
- Movement you enjoy: Exercise shouldn’t be punishment—it should be something you love and can stick with.
- Adequate rest and stress management: Chronic stress and lack of sleep can sabotage even the best diet and exercise routine.
- Seeking expert guidance: If you’re unsure about the best approach for your body, working with a qualified specialist can provide personalized guidance, ensuring you achieve sustainable health goals safely and effectively.
Final Thoughts: Beware of Extremes
The wellness industry thrives on making us feel like we’re not doing enough—that we need the next big thing to finally be healthy. But the truth is, real health isn’t about extremes. It’s about habits that you can maintain for life. Balance is so important. If a diet feels like torture, if it cuts out entire food groups, or if it promises rapid results that seem too good to be true—trust me, it’s not sustainable.
Sustainable, lasting results come when the root cause of weight gain is addressed and treated. When you shift your focus to healing your body and creating a lifestyle that supports long-term wellness, maintaining a healthy weight becomes natural. Your health is a marathon, not a sprint—and you deserve a plan that fuels, not depletes, your body.
References
- Bollinger, B., et al. (2018). “Nutrient Deficiencies and Weight Loss Diets.” Journal of Nutrition & Dietetics.
- Cohen, P. A. (2019). “The Unregulated Risks of Dietary Supplements.” New England Journal of Medicine.
- Dillon, P., et al. (2020). “Intermittent Fasting and Women’s Health: A Review.” Journal of Endocrinology.
- Freeman, M. P., et al. (2017). “Nutritional Risks of Juice Cleansing Diets.” American Journal of Clinical Nutrition.
- Hagan, K. E., et al. (2019). “Disordered Eating and Fasting Behaviors: A Review.” Eating Behaviors Journal.
- Hall, K. D., et al. (2021). “Long-Term Effects of Low-Carbohydrate Diets.” Journal of the American Medical Association.
- Klein, A. V., & Kiat, H. (2015). “Detox Diets: Fact or Fiction?” Journal of Human Nutrition and Dietetics.
- Neal, E. G., et al. (2019). “Ketogenic Diets in Medical Therapy.” Epilepsia Journal.
- Paoli, A., et al. (2019). “The Impact of Keto Diets on Gut Microbiota.” Frontiers in Nutrition.
- Templeman, I., et al. (2020). “Fasting and Metabolic Health.” Annual Review of Nutrition.
