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Fad diets often arrive with bold promises—quick weight loss,dramatic results, and renewed energy. But as Dr. Jana Schmidt, Director ofWellness at GoldCare, explains, the reality behind these diets is often farless glamorous. While short-term benefits might appear, long-term consequencesto health can be significant.

What Makes a Diet a "Fad"?

According to Dr. Schmidt, fad diets usually:

• Promise rapid weight loss (such as 10 pounds in a week).
• Cut out entire food groups that are essential to health.
• Encourage eating only one type of food, leading to nutrient deficiencies.

The body needs balance, and extreme restrictions can harmdigestion, hormones, bones, and even mental clarity.

Examining Popular Fad Diets

Atkins & Carnivore

• Low-carb, high-protein approaches like Atkins and Carnivore often lead to quick weight loss.
• However, they lack fiber, which can cause constipation, digestive problems, and nutrient deficiencies.
• Studies link these diets to higher risks of heart disease, kidney stones, and certain cancers.
• Excess meat consumption overwhelms the body’s limited ability to digest animal protein, leaving protective enzymes unavailable for other crucial functions like cancer defense.

Keto

• Originally developed to treat epilepsy, the ketogenic diet forces the body to     burn fat instead of carbs.
• Some people experience short-term results, but the downsides are concerning:     bone loss, hormone disruption, kidney strain, digestive issues, and low     energy.
• It may work briefly under supervision, but it is not sustainable as a     long-term lifestyle.

Paleo

• The paleo  diet avoids grains, legumes, and dairy, focusing on meat, fish, fruits, and vegetables.
• While limiting processed foods is beneficial, excluding whole food groups can result in deficiencies—particularly calcium.
• Properly prepared grains and legumes can provide valuable nutrition when sourced     cleanly.

Low-Fat Diets

• Cutting out fat entirely is dangerous. Healthy fats are vital for hormone balance, brain function, vitamin absorption (A, D, E, K), and cell health.
• Trans fats (found in processed foods) should be avoided completely. But monounsaturated and polyunsaturated fats from sources like olive oil, avocado, fish, flax, and chia are essential.

Better Alternatives: Long-Term Lifestyle Choices

Instead of restrictive fads, Dr. Schmidt recommendsbalanced, research-backed approaches that the body can sustain over a lifetime:

• Mediterranean Diet: Backed by decades of studies, this diet includes vegetables, fruits, whole grains, legumes, fish, olive oil, and moderate dairy. It’s linked to heart health, longevity, and sustainable weight balance.
• Intermittent Fasting: Alternating periods of fasting and eating helps the body burn fat, detox, and reset cellular function. Simple strategies like delaying     breakfast or avoiding late-night snacks can produce powerful benefits.
• Hormetic Stress: Short exposures to stress—such as sauna sessions, cold plunges, or alternating between hot and cold—stimulate detox, reduce inflammation, improve mood, and even accelerate fat burning.

The Key Takeaway

Fad diets often deliver quick but temporary results whilesetting the stage for long-term harm. The most reliable path to wellness comesfrom:

• Eating real, nutrient-dense foods.
• Allowing the body proper time to rest and reset.
• Incorporating proven lifestyle strategies like fasting, detox, and balanced nutrition.

Dr. Schmidt’s message is clear: true health is not aboutextremes, it’s about balance. With the right guidance, sustainable weightand energy are within reach, without the risks of fad diets.