A diet is simply the food and drinks that a person usually consumes. It can also refer to a specific eating plan that someone follows for a particular reason—like losing weight, building muscle, managing a health condition, or improving overall well-being.
THERE ARE A FEW WAYS PEOPLE USUALLY USE THE WORD “DIET”:
Everyday Diet (general eating habits)
This is what you eat day-to-day, like:
“My diet includes a lot of fruits, vegetables, and whole grains.”
Planned or Special Diet
A structured eating plan, often with specific goals in mind:
Weight loss diets (like keto, paleo, low-carb, intermittent fasting)
Health-related diets (like low-sodium for blood pressure or gluten-free for celiac disease)
Cultural or ethical diets (like vegetarian or vegan)
Temporary Diets
These are often short-term changes to eating, sometimes used to jumpstart weight loss or detox:
“I’m on a 30-day no sugar diet.”
A fad diet is a popular eating plan that becomes trendy for a time, often because it promises fast weight loss or health benefits. These diets usually spread quickly through word of mouth, social media, or celebrity endorsements but often lack long-term scientific support or balance.
KEY CHARACTERISTICS OF A FAD DIET:
Promises quick and easy results, especially weight loss
Restricts entire food groups or severely limits calories
Gains popularity rapidly but tends to fade over time
Lacks long-term scientific research or support from major health organizations
May be tied to commercial products, supplements, or costly meal plans
COMMON EXAMPLES OF FAD DIETS:
Cabbage Soup Diet – eating mainly cabbage soup for several days
Master Cleanse – consuming only a mixture of lemon juice, maple syrup, and cayenne pepper
HCG Diet – involves hormone drops and extremely low-calorie intake
Cotton Ball Diet – dangerously involves eating cotton balls soaked in juice to feel full
Grapefruit Diet – eating grapefruit with every meal to supposedly boost fat burning
WHY PEOPLE TRY FAD DIETS:
The simplicity and clear rules feel easy to follow
The promise of fast results is very appealing
Before-and-after stories make them look effective
People may feel stuck and want to try anything that seems like it could work
THE RISKS OF FAD DIETS:
Can lead to nutritional deficiencies
Often cause loss of muscle instead of fat
May result in rapid weight regain after stopping
Can harm metabolism or overall health
May lead to frustration, poor relationship with food, or disordered eating patterns
The history of fad diets goes back much further than most people realize. While they feel like a modern social media phenomenon, people have been chasing “miracle” ways to lose weight or improve health for centuries.
HERE’S A LOOK AT HOW FAD DIETS HAVE EVOLVED OVER TIME:
ANCIENT TO 1800S – EARLY EXPERIMENTS
Ancient Greece & Rome: Philosophers like Hippocrates believed in moderation, but some elite citizens experimented with extreme regimens like heavy exercise and fasting.
By the 1700s-1800s: Wealthy Europeans began worrying about being overweight as a sign of indulgence. “Vinegar diets,” like Lord Byron’s vinegar and water diet in the early 1800s, were among the earliest popularized fad diets. Byron also exercised excessively and wore heavy clothing to sweat off weight.
1860S – THE FIRST POPULAR DIET PLAN
William Banting (England) published Letter on Corpulence, one of the first widely read diet books. He promoted a low-carb, high-protein plan—remarkably similar to today’s keto or Atkins-style diets. His name even became a verb for dieting: “Banting.”
EARLY 1900S – DIETS GET STRANGE
“Chewing Diet” or Fletcher’s: Horace Fletcher claimed that chewing food until it was liquefied (sometimes 100+ times per bite) led to better digestion and weight loss.
Cigarette Diet: In the 1920s and ’30s, cigarette companies marketed smoking as an appetite suppressant. Slogans like “Reach for a Lucky instead of a sweet” were common.
MID-1900S – THE RISE OF DIET CULTURE
1950s-60s: Slimness became the cultural beauty standard, especially for women. The Cabbage Soup Diet, Grapefruit Diet, and Hollywood Diet emerged.
1970s: Liquid diets like SlimFast became popular. Some even turned dangerous—like the Last Chance Diet, based on low-quality liquid protein, which led to several deaths.
1972: Dr. Robert Atkins published Dr. Atkins’ Diet Revolution, reviving low-carb dieting in a big way.
1980S-1990S – FAT-FREE CRAZE AND DIET BRANDING
Fat became the enemy, and supermarkets filled with “low-fat” and “fat-free” foods, often high in sugar instead.
Commercial diet plans boomed—Jenny Craig, Nutrisystem, Weight Watchers (already around since 1963) gained traction.
Zone Diet, South Beach Diet, and others started blending science terms with trendy rules.
2000S-PRESENT – SOCIAL MEDIA AND INFLUENCER DIETS
Detoxes, cleanses, juicing, and “clean eating” began dominating Instagram and wellness blogs.
The Keto Diet resurfaced with a modern twist, and intermittent fasting became a global trend.
Celebrity-endorsed plans (like Beyoncé’s Master Cleanse or various influencer “detox teas”) gained attention but often lacked medical backing.
TikTok and Instagram helped spread even more extreme or untested diets like “dry fasting,” “carnivore diet,” or “what I eat in a day” trends.
Fad diets have reflected society’s changing values and fears—vanity, health, longevity, and control. While each era has brought new promises, the pattern remains the same: a quick-fix approach that often ignores balanced, long-term health. Some ideas (like reducing sugar or processed foods) may be helpful, but many go too far or are based on shaky science.
Let’s dive into how fad diets differ from sustainable diets, and then explore why people keep trying them even when the risks are well known.
FAD DIETS VS. SUSTAINABLE DIETS
Feature Fad Diets Sustainable Diets Goal Rapid weight loss or fast health claims Long-term health, steady weight management Timeframe Short-term, often extreme Ongoing, lifelong habits Rules Strict, often eliminate entire food groups Flexible, balanced approach Scientific Backing Usually little to none Based on research and expert consensus Nutritional Balance Often lacking in essential nutrients Aims to meet daily nutritional needs Psychological Impact Can cause guilt, stress, or obsession Encourages a healthy relationship with food Examples Cabbage Soup, Master Cleanse, HCG Mediterranean, DASH, Plant-based Whole Foods
WHY PEOPLE KEEP TRYING FAD DIETS
1. The Promise of Quick Results
People are often looking for immediate fixes. When someone feels stuck in their body or lifestyle, the idea of fast results is hard to resist—even if they know it might not last.
2. Cultural Pressure and Media Influence
Social media, celebrity endorsements, and glossy “before-and-after” images create unrealistic body expectations and make fad diets seem like magic solutions.
3. Hope and Desperation
When someone has struggled with weight or health for a long time, a new trendy diet might feel like a fresh start. It taps into emotional hope.
4. Peer Pressure or Group Influence
If friends, family, or coworkers are trying something, people may feel pressure to join in. Group dieting often makes extreme plans seem more acceptable.
5. Lack of Nutrition Education
Many people were never taught how food works in the body, what balanced nutrition looks like, or how to build lasting habits. Fad diets offer clear (though often faulty) instructions, which feels simpler than navigating confusing food labels or research.
6. Marketing and the Wellness Industry
The wellness industry is massive, and many fad diets are pushed by companies looking to sell products: shakes, supplements, books, meal plans, or coaching. Clever marketing preys on insecurities and over-promises outcomes.
Fad diets often fail because they’re not designed for real life. Sustainable diets work not just because of what’s on the plate—but because they teach people to eat in a way that supports both body and mind, over the long term.
There have been some truly wild and downright dangerous fad diets over the years. Some gained attention because celebrities tried them, while others spread like wildfire online or in diet books.
HERE ARE SOME OF THE CRAZIEST FAD DIETS PEOPLE HAVE ACTUALLY TRIED IN RECENT HISTORY:
THE COTTON BALL DIET
What it claimed: Swallowing cotton balls (soaked in juice or smoothies) would make you feel full with no calories.
Why it’s crazy: Eating cotton is not only non-nutritive—it can block your digestive tract and lead to choking, malnutrition, or death. Purely dangerous.
THE TAPEWORM DIET
What it claimed: Swallow a pill containing a tapeworm egg. The worm grows in your intestines and absorbs some of the calories you eat, so you lose weight.
Why it’s crazy: You’re literally infecting yourself with a parasite. Side effects include vomiting, diarrhea, malnutrition, and in some cases, brain, and organ damage. Illegal in most places.
THE SLEEPING BEAUTY DIET
What it claimed: You can’t eat while you’re asleep, so why not sedate yourself for days at a time to avoid food?
Why it’s crazy: This extreme approach relies on prescription sedatives, sometimes tied to Elvis Presley rumors. Risk of dependency, coma, or worse.
THE AIR DIET (A.K.A. BREATHARIANISM)
What it claimed: You don’t need food—just air, sunlight, and spiritual energy. Some followers pretend to eat but never actually consume anything.
Why it’s crazy: While used as a form of spiritual fasting in rare traditions, people have died from starvation and dehydration trying to live this way long-term.
THE BABY FOOD DIET
What it claimed: Replace regular meals with jars of baby food—low in calories and portion-controlled.
Why it’s crazy: Grown adults eating dozens of jars of mashed peas and carrots per day isn’t nutritionally sound. It lacks variety, balance, and long-term sustainability.
THE CIGARETTE DIET
What it claimed: Smoking suppresses appetite—so just light up instead of eating.
Why it’s crazy: Promoted by cigarette companies in the 1920s–40s. Addictive and deadly. Trading food for tobacco was marketed as “glamorous,” especially to women.
THE VISION DIET (BLUE SUNGLASSES)
What it claimed: Wearing blue-tinted glasses while eating makes food look less appealing, reducing appetite.
Why it’s crazy: A psychological trick that never proved effective long-term. It didn’t change hunger or habits—just the color of your plate.
THE BREATHARIAN WATER-ONLY FAST
What it claimed: You can live indefinitely on water and spiritual energy alone.
Why it’s crazy: Extreme fasting beyond a few days without medical supervision can lead to organ failure and death. Some so-called practitioners were exposed for secretly eating.
THE MASTER CLEANSE (A.K.A. LEMONADE DIET)
What it claimed: Survive for 10+ days drinking only lemon juice, cayenne pepper, and maple syrup.
Why it’s crazy: Lacks protein, fat, and essential nutrients. Causes rapid water and muscle loss. Often followed for weight loss or “detox”—but the body already has organs for detoxing.
THE RAW MEAT DIET
What it claimed: Eating only raw animal foods (meat, organs, eggs, etc.) supposedly brings primal health.
Why it’s crazy: Poses serious risk of foodborne illness (E. coli, salmonella, parasites). Some YouTubers promote this as “natural living,” but it’s highly unsafe for most people.
SPOTTING A FAD DIET BEFORE YOU WASTE TIME, MONEY, OR RISK YOUR HEALTH IS INCREDIBLY USEFUL. FAD DIETS CAN BE SNEAKY—THEY OFTEN SHOW UP LOOKING NEW OR BACKED BY “SCIENCE,” BUT THERE ARE CLEAR RED FLAGS.
TOP SIGNS YOU’RE LOOKING AT A FAD DIET
Promises Rapid Weight Loss
“Lose 10 pounds in a week!”
If it sounds too good to be true, it probably is. Sustainable fat loss is gradual—1 to 2 pounds per week.
Eliminates Entire Food Groups
No carbs, no fat, no fruit, no grains, etc.
Healthy eating includes a variety of nutrients. Cutting whole categories often leads to imbalances and cravings.
Uses Pseudoscience or Buzzwords
“Detox,” “fat-burning,” “hormone reset,” “miracle superfood”
Real nutrition advice doesn’t rely on hype or vague terms that sound scientific but aren’t grounded in real evidence.
Relies on a Specific Product or Supplement
“Just take this shake/pill/tea three times a day…”
If a diet requires you to buy something expensive to “work,” it’s likely more about profit than your health.
No Flexibility or Room for Real Life
Rigid rules, exact meal timing, or “good” vs “bad” foods
Healthy eating allows for flexibility and moderation, not guilt or shame.
Celebrity Endorsement is the Main Selling Point
“Keto made me red carpet ready!”
Celebrities aren’t health professionals, and their results are often exaggerated—or they had help from trainers, chefs, and photo filters.
Lacks Support from Health Professionals
If most dietitians, doctors, and long-term studies don’t back it up, it’s a red flag. Fad diets often avoid expert critique altogether.
How Fad Diets Get Started
Cultural Trends and Social Media
Trendy food philosophies (low-carb, gluten-free, plant-based, raw) get exaggerated into extreme versions, then go viral—especially when influencers or celebs endorse them.
Books and Gurus Looking to Stand Out
Authors or self-styled experts create “new” diets to sell books, courses, or supplements. They often use cherry-picked science or make bold claims to create buzz.
Panic After Health Studies or Media Hype
News stories like “sugar is the new tobacco” or “carbs make you fat” get misunderstood and drive people to extreme reactions, sparking new diets.
Desperation and Hope in the Public
Many people feel frustrated with slow progress or long-term health struggles. A shiny new promise of fast results is tempting—and businesses know that.
Testimonies and Before/After Photos
Emotional stories and dramatic pictures can be persuasive. They don’t always tell the full truth (genetics, filters, unsustainable methods), but they fuel demand and attention.
With so many diets out there, it’s smart to focus on the signs of a good, healthy diet—one that will not only work in the short run, but will also last and support your overall health.
HERE ARE THE TOP SIGNS OF A HEALTHY, EFFECTIVE, AND SUSTAINABLE DIET:
IT’S BALANCED AND INCLUDES ALL FOOD GROUPS
A healthy diet provides:
Lean proteins
Healthy fats
Whole grains
Fruits and vegetables
Dairy or calcium-rich alternatives
It doesn’t exclude major food groups unless there’s a medical reason (like an allergy).
IT’S BACKED BY SCIENCE AND EXPERTS
Look for:
Support from registered dietitians, doctors, or research
Guidelines that align with reputable health organizations (like the CDC, WHO, or USDA)
No miracle claims or pseudoscience
IT ENCOURAGES LONG-TERM HABITS, NOT QUICK FIXES
A good diet:
Focuses on lifestyle change, not just weight loss
Encourages behavior shifts like mindful eating, meal prep, and portion control
Can be maintained for months, years—even a lifetime
IT ALLOWS FLEXIBILITY AND VARIETY
No food is “off-limits.”
You can enjoy occasional treats or meals out
There’s room for cultural preferences, social events, and real life
It avoids black-and-white thinking like “clean vs. dirty” foods
YOU FEEL GOOD PHYSICALLY AND MENTALLY
A solid diet should make you feel:
Energized, not depleted
Satisfied, not constantly hungry
Emotionally stable—not obsessed with food or guilt-ridden after eating
IT HELPS YOU UNDERSTAND AND RESPECT HUNGER AND FULLNESS CUES
You learn:
When you’re truly hungry vs. bored or emotional
How to stop when satisfied, not stuffed
To enjoy meals without shame or guilt
IT’S REALISTIC AND FITS INTO YOUR LIFE
You don’t need to:
Follow a rigid meal schedule
Spend hours meal prepping or tracking every bite
Buy expensive supplements or special products
A good diet fits you, not the other way around.
IT SUPPORTS OVERALL HEALTH, NOT JUST WEIGHT
Bonus points if the diet:
Lowers inflammation
Helps with blood pressure, cholesterol, or blood sugar
Supports mental clarity, gut health, or hormonal balance
IT ENCOURAGES MOVEMENT AND OTHER HEALTHY HABITS
Many sustainable diet plans also promote:
Physical activity
Better sleep
Stress management
Hydration
Because health is about the whole picture—not just what you eat.
If you’re ever unsure about a diet, ask yourself this:
“Can I see myself still eating this way a year from now?”
If the answer is yes—and it makes you feel better physically, emotionally, and socially—you’re likely on the right track.
In a world filled with flashy headlines, celebrity endorsements, and quick-fix promises, it can be easy to fall for the latest diet trend. But while fad diets may offer temporary results, they rarely lead to lasting health or long-term success. Worse, they can often leave you feeling frustrated, deprived, or even unwell.
A truly effective diet isn’t about extremes or eliminating entire food groups—it’s about balance, consistency, and sustainability. The best eating plans are those you can stick with for the long haul, that nourish your body, support your energy levels, and improve your overall well-being.
The key is to shift from a “diet mentality” to a lifestyle approach—one that respects your body, allows flexibility, and helps you build habits with which you can live. When you focus on real food, mindful eating, and smart choices, you’re not just chasing short-term results—you’re investing in long-term health.
In the end, the most powerful diet is one that works with your life, not against it.
YOU CAN FIND TRUSTWORTHY INFORMATION ABOUT HEALTHY DIETS, FAD DIETS, AND NUTRITION FROM THE FOLLOWING CREDIBLE SOURCES—THESE ARE SCIENCE-BACKED AND OFTEN REVIEWED BY REGISTERED DIETITIANS AND MEDICAL EXPERTS:
1. Academy of Nutrition and Dietetics
Website: https://www.eatright.org
- One of the best places for understanding balanced nutrition, meal planning, and how to spot fad diets.
2. Harvard T.H. Chan School of Public Health – Nutrition Source
Website: https://www.hsph.harvard.edu/nutritionsource
- Breaks down the science behind healthy eating, debunks diet myths, and explains diet quality in clear language.
3. National Institutes of Health (NIH) – Nutrition
Website: https://www.nutrition.gov
- Offers reliable government-vetted resources on healthy eating, food safety, dietary guidelines, and weight management.
4. Mayo Clinic – Nutrition and Healthy Eating
Website: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating
- Provides practical tips on eating well, understanding diets, and preventing chronic disease through nutrition.
5. Centers for Disease Control and Prevention (CDC) – Healthy Weight and Nutrition
Website: https://www.cdc.gov/healthyweight
- Good for understanding weight management, healthy habits, and warning signs of unhealthy dieting behaviors.
6. Registered Dietitians (RDs) and Nutrition Professionals on Blogs or Social Media
Look for credentials like “RD,” “RDN,” or “MS in Nutrition” in bios. Some well-known dietitians share evidence-based content:
- Abbey Sharp, RD
- The Real Food RDs
- Precision Nutrition