5 Reasons to Leave Fad Diets in 2025 (and what to do instead)

January often brings fresh motivation and a new set of resolutions. For many, those resolutions center on weight loss and/or eating healthy. Unfortunately, these resolutions too often lead to restrictive fad diets. While these diets may promise quick results, they rarely support long-term health and can actually do more harm than good.

In 2026, let’s shift the focus away from short-term fixes and towards sustainable habits that truly nourish our bodies. Here’s why it’s time to break up with fad diets for good.

1. All macronutrients are essential for health

Many popular fad diets rely on eliminating or drastically reducing one of the three macronutrient groups: carbohydrates, proteins, or fats. Although cutting out a food group may lead to short-term weight loss, it often comes at the expense of overall health. Each macronutrient plays a unique and vital role in keeping our bodies functioning properly, which is why all three are important for long-term well-being.

• Carbohydrates are the body’s primary source of energy, fueling the brain and muscles throughout the day.

• Proteins support muscle repair, immune function, and countless processes essential to growth and maintenance.

• Fats help store energy, protect organs, insulate the body, and assist with nutrient absorption.

Try a balanced approach that includes all macronutrients to provide more effective and sustainable lifelong health.

The AMDR (Acceptable Macronutrient Distribution Ranges) are as follows:

Carbohydrates: 45-65% of daily caloric intake (900-1300 calories for a 2,000 calorie diet)

Protein: 10-35% of daily caloric intake (200-700 calories for a 2,000 calorie diet)

Fats: 20-35% of daily caloric intake (400-700 calories for a 2,000 calorie diet)

2. Fad diets are rarely sustainable in the long-term 

By design, fad diets are meant to be short-lived. They rely on extreme rules that are difficult to maintain over time, such as eliminating entire food groups, requiring prolonged fasting, or placing strict limits on what, when and/or how much someone can eat. While these approaches may feel manageable at first, they often lead to persistent hunger and low energy.

Over time, this restriction can also trigger a harmful cycle of overeating, guilt, and renewed restriction making it harder to develop consistent, healthy habits. Focusing on a balanced diet and eating regularly throughout the day is not only more sustainable, but also supports a more positive relationship with food.

Try the 80/20 approach: Aim to eat balanced, nourishing meals about 80% of the time, while allowing room for sweets, higher-fat foods, and less nutrient-dense items the remaining 20%. This approach supports overall health while still leaving space for foods you enjoy, helping to maintain a positive, sustainable relationship with food.

3. Fad diets ignore individual needs

Many fad diets rely on a one-size-fits-all approach, expecting everyone to follow the same rigid rules. In reality, nutrition needs vary widely from person to person. Factors such as age, sex, height, weight, activity level, medical history, and lifestyle all influence what a balanced and healthy diet looks like. Because fad diets fail to account for these differences, their recommendations can be inappropriate, ineffective, and in some cases, potentially harmful.

Try utilizing appropriate, evidenced-based resources: To better understand your individual nutrition needs, consider meeting with a health professional such as a Registered Dietitian. They can help determine energy/nutrient needs based on your unique background and lifestyle. Credible online tools, such as MyPlate Plan, also provide individualized calorie and food group recommendations by taking into account age, sex, height, weight, and activity level.

4. Weight does not equate to health

One of the biggest appeals of fad diets is the promise of rapid weight loss. While carrying excess weight can be associated with certain health risks, weight alone does not define health. Health is influenced by many factors, including nutrition quality, physical activity, cardiovascular fitness and mental well-being.

For example, many professional athletes fall into the “overweight” category based on Body Mass Index (BMI). BMI does not distinguish between muscle and fat, and athletes often weigh more because muscle is denser than fat. Despite a higher BMI, their cardiovascular health, strength, and eating patterns likely indicate excellent overall health.

In contrast, someone who loses weight quickly on a fad diet may see a lower number on the scale without seeing improvements to their actual health. Rapid weight loss can lead to muscle loss, low energy, nutrient deficiencies, and unfavorable changes in cholesterol levels, especially with high-fat fad diets.

Try focusing on lifestyle, not the scale: There is no single number that defines health. Instead, focus on building sustainable habits such as eating balanced meals that include protein, whole grains, fruits, and vegetables; engaging in regular physical activity; and tracking meaningful health indicators like energy levels, resting heart rate, blood pressure, and cholesterol. Looking at health as a whole (rather than as a number on the scale) supports long-term well-being.

5. Fads are driven by trends, not science

Many fad diets gain popularity through social media, influencer marketing, or celebrity endorsements rather than credible scientific evidence. They’re often appealing because they promise a shortcut to weight loss or quick results with minimal effort.

A helpful rule of thumb: If a nutrition claim sounds too good to be true, it probably is. Lasting health improvements come from consistent, evidence-based habits not extreme or trendy solutions.

Try small, sustainable behavior changes: Small changes backed by science can have a meaningful impact on health over time. For example, choosing not to salt your food at the table can support heart health. While these changes may not produce fast or dramatic results, they play a powerful role in long-term well-being and quality of life. Consider speaking with a Registered Dietitian or exploring resources from the Academy of Nutrition & Dietetics to help identify small, achievable changes you can make to support your health journey in 2026 and beyond!

Written by Julia Langer for Nutrition Education For All