This article coincides with one episode of our "Hot Takes" series on the Vulcan YouTube channel, where we dive into some common misconceptions surrounding nutrition. In today's post, we'll tackle some of the most popular fad diets, explore where they fall short, and offer realistic, sustainable approaches to healthy eating.
You can check out the original video discussion here:
One of the most frequent questions we get at Vulcan Nutrition Coaching is, "Are quick-fix diets actually effective?" The answer isn’t always simple, but here's what you should know: most fad diets, while they may show short-term results, tend to fail in the long run due to their extreme restrictions and lack of balance.
Let’s break down a couple of the most talked-about fad diets and why they don’t live up to the hype.
The ketogenic (or "keto") diet is a low-carb, high-fat diet designed to put your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. By drastically reducing carb intake (usually to less than 50 grams per day, a banana has 27 grams), the body is forced to rely on fat stores for energy, which is why some people see rapid weight loss in the beginning. The keto diet has also been promoted for managing conditions like epilepsy, which has further added to its popularity.
While keto may lead to quick initial weight loss, especially from water weight, it has some serious drawbacks when it comes to long-term health and sustainability. Carbohydrates are the body’s primary fuel source, especially for the brain, which relies on glucose for optimal function. Eliminating carbs can leave you feeling sluggish, mentally foggy, and deprived of essential nutrients found in carb-rich foods, like fruits, vegetables, and whole grains.
One of the biggest issues with keto is its restriction of an entire macronutrient group. This can lead to nutrient deficiencies and make the diet hard to stick to over time. Additionally, while it may help some people lose weight initially, most find it difficult to maintain ketosis and often regain the weight they lost once they reintroduce carbs. For those looking for long-term, sustainable health improvements, a balanced diet that includes all food groups is usually a better option.
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The carnivore diet is an all-meat, zero-carb diet where you eat only animal products like meat, fish, eggs, and dairy. Proponents of the carnivore diet believe that eliminating plant-based foods can lead to weight loss, reduced inflammation, and even improvements in autoimmune conditions. By focusing entirely on protein and fat, the carnivore diet can help people meet their daily protein requirements easily, which may lead to some initial benefits, particularly in muscle gain and fat loss.
While the carnivore diet certainly guarantees plenty of protein, it misses out on essential nutrients that come from fruits, vegetables, and whole grains—namely, fiber. Fiber plays a crucial role in gut health, which impacts everything from digestion to immune function. Without it, you're more likely to experience digestive issues and long-term health problems, such as high cholesterol and heart disease.
Additionally, the carnivore diet’s high intake of saturated fat and lack of variety can lead to elevated cholesterol levels and increase the risk of cardiovascular issues. Studies have shown that people following this diet have reported skyrocketing cholesterol levels, and in some cases, even early deaths due to cardiovascular complications. Simply put, a diet devoid of plant-based foods can lead to serious health risks, especially when followed long-term.
In both cases, while keto and carnivore may offer some short-term wins, they are extreme and unbalanced approaches to nutrition. A balanced, flexible diet that incorporates all macronutrients—carbs, fats, and proteins—is key to long-term health and sustainability.
Here's the truth: what works for your friend or favorite influencer might not work for you. Nutrition is highly individualized. Genetics, activity levels, and personal preferences all play a role in how your body responds to different types of foods.
Take it from us—whether you're someone who thrives on carbs or prefers a higher-fat diet, the key is to find balance and sustainability. As long as your total calories and protein intake are in check, how you balance carbs and fats day-to-day won’t make or break your progress. Flexibility is important, and it's okay to adjust your macronutrient ratios based on your activity level or personal preferences.
One of our recent viral posts made a simple, but powerful statement: "Bread doesn’t make you fat." It resonated with people because diet culture is filled with restrictive messaging about "good" and "bad" foods. The reality is, no single food is responsible for weight gain or loss. It all comes down to overall calorie intake and the quality of your diet.
Instead of cutting out bread or other favorite foods, think about how to incorporate them into a balanced diet. Homemade bread, for instance, is a much better choice than highly processed store-bought versions, but even the latter can be part of a healthy lifestyle in moderation. It’s about finding a way to enjoy the foods you love without going overboard.
This might be one of the most common misconceptions out there: "I’ll just outwork my bad diet." Unfortunately, unless you’re a professional athlete with endless hours to dedicate to training, this approach isn’t going to cut it. Sure, you can work out and burn calories, but it’s much easier to consume excess calories than it is to burn them off.
Let’s break it down: running a mile burns around 100 calories, which could take 8-10 minutes. Meanwhile, you can eat 100 calories in a few bites of a candy bar. Trying to out-train a poor diet is a losing game for most people. Not only is it inefficient, but it also leads to burnout. Eventually, the physical and mental toll will catch up to you, and no amount of gym time can make up for poor nutrition.
Genetics certainly play a role in how we gain or lose weight and where our body stores fat. Some people may gain weight more easily in their midsection, while others see it in their hips or face. However, genetics are not a death sentence. While they may make it a little harder to achieve your goals, they’re not insurmountable.
Instead of focusing on what you can’t control, like your genetic predisposition, focus on what you can. A consistent, balanced approach to nutrition and exercise will help you achieve the best version of yourself—whatever that may look like.
Fad diets are tempting because they promise quick results, but they rarely offer lasting success. The real secret to achieving and maintaining a healthy body is balance—both in what you eat and how you live your life. Focus on long-term sustainability by incorporating all the macronutrients your body needs, allowing flexibility, and avoiding extremes. Remember, it’s all about finding what works for you and your lifestyle.
If you’ve got questions or want us to debunk another nutrition myth, you can email us here! And don’t forget to subscribe to our Youtube channel to learn more nutrition tips hat are applicable and sustainable.