In a fast-paced world, we've adapted to want everything right now. Whether that's packages, information, or weight loss. While many people opt for healthy eating and exercise for weight loss, others fall into the trap of fad diets.

You might learn about them online or from your favorite celebrity who claims they lost 15 pounds in 2 weeks, but either way, fad diets are everywhere. They may seem like a good option to lose weight quickly, but there are unfortunate truths that come with different types of fad diets.

What Are Fad Diets?

Things that go in and out of style are called fads, and fad diets are exactly. Studies state the fad diets definition as "a popular dietary pattern known to be a quick fix for obesity." While this is generally true, plenty of people that aren't obese turn to fad diets to lose even just a little bit of weight.

The key factor of this official fad diets definition is the quick fix promise. People who adopt fad diets typically are looking for the magic bullet for longer-term problems, but unfortunately, these diets aren't it. Fad diets are restrictive, which can lead to temporary weight loss, but it's not sustainable and often not healthy.

As much as we all wish it to be true, there is no quick fix to weight loss, unless you want to spend thousands of dollars on surgery. And even then, reports show that 43% people who have liposuction had weight gain, and around 37% of weight loss surgery patients regain their weight back.

And fad diets aren't even better, if not way worse. According to the Cleveland Clinic, it's estimated that 80-95% of dieters gain their weight back. That's because fad diets don't deliver long-term results.

One major reason people tend to gain the weight back is your body's "weight set point". This refers to the number on the scale your body is hardwired to maintain. It's influenced by a mix of factors including genetics, hormones, behavior, and environment.

Your metabolism plays a role here too to help keep you at your set point, even if it's higher than what's considered healthy. This means that when you go on a restrictive diet, your body doesn't see it as a positive change. Instead, it kicks it into survival mode, which can slow your metabolism, increase hunger hormones, and doing whatever it can to bring you back to what it considers your safe weight zone.

So, even if you do lose weight on a fad diet, chances are your body will do its best to regain it because that's what it thinks it's supposed to do.

Fad Diets Examples

Let's get into some of the most popular fad diets, and why you should avoid them.

1. Atkins Diet or Keto

One of the most well-known fad diets out there is the Atkins Diet. If you haven't heard of it, chances are you've seen it's influence, especially with the rise of low-carb everything.

At it's core, the Atkins Diet is all about cutting carbs. It's a high-protein, high-fat diet that promises fast weight loss by pushing your body into a state called ketosis, where it burns fat instead of carbs for energy. Sounds great, right?

The problem is when you cut out carbs, you're also cutting out your body's main source of fuel. And while this can lead to weight loss early on, most of it is water weight. Plus the restrictions make it hard to stick with long-term.

A diet very similar to the Atkins Diet is keto, which is high-fat, low-carb. Like the Atkins Diet, keto can be difficult to maintain long-term, means the odds of you gaining the weight back is high.

The main difference between the Atkins Diet and Keto is Atkins has you gradually increase your carbs over time, while keto requires you to stay in constant ketosis, keeping your carbs under about 50g per day.

Consuming a high amount of fat can take a toll on your heart, kidneys, and liver. Your body works hard to process that much fat, and for some, it can raise cholesterol levels and increase the risk of heart disease. There's also the strain it can put on your digestive system, which could lead to constipation or gallbladder issues.

2. Zone Diet

Let's talk about diets with celebrity endorsements like the Zone Diet. Actress, Jennifer Anniston made this one popular, and who doesn't want to look like her?

The Zone Diet focuses on eating specific portions of protein, carbs, and fat in a 40-30-30 ratio. It's marketed as a way to reduce inflammation, balance hormones, and keep you in the "zone" where your body burns fat efficiently.

Unfortunately, this diet is more complicated than it seems. It requires precise measurements and careful planning at every meal, which is great for a celebrity with private chefs and personal dieticians, but not sustainable for the average person.

3. Grapefruit Diet

Throwing it back to the old school with the Grapefruit Diet. This one has been around for decades and has gone in and out of style plenty of times, thanks to the promise that eating a grapefruit with every meal can somehow melt the fat away.

The basic concept is to eat a grapefruit or drink grapefruit juice with every meal and drastically cut your calories. We're talking down to 800-1,000 calories per day, which is far below what your body needs to simply function on a daily basis.

The "magic" isn't in the grapefruit in this diet, but the severe caloric restriction. You'll likely lose weight initially, but it won't be sustainable or even healthy. Eating under the recommended 1,200 calories per day can lead to nutrient deficiencies, low energy levels, slowed metabolism, muscle loss, and even psychological issues.

4. Master Cleanse

There's been a huge movement around juice cleanses, and the Master Cleanse is one of the most popular ones. You may have heard about this one through a friend or celebrity who swears by detoxing.

The Master Cleanse isn't really a diet, but more like a liquid-only fast. The diet calls for 10 days of no solid foods, and only a mixture of lemon juice, maple syrup, cayenne pepper, and water. People often start the cleanse to try to reset their bodies or to drop weight fast, but what they're actually losing is water and muscle mass.

This kind of extreme restriction can cause problems for your metabolism and digestion. And like with the other diets, the odds of regaining the weight you lose back is extremely high. It's important to remember that your body has the ability to cleanse itself naturally through your liver and kidneys.

5. Low-Fat

If you lived through the '80s or '90s, you probably remember the low-fat craze. Back in the day, and even still today, fat is seen as the enemy, and food companies starting releasing "fat-free" everything - from cookies to salad dressing to frozen dinners.

Low-fat diets are based on the belief that eating less fat will automatically help you lose weight. While fat does have more calories per gram than carbs or protein, not all fats are bad. In fact, healthy fats help to support your brain, hormones, heart, and help absorb important nutrients.

These products that claim to be "healthier" are actually highly processed and can leave you feeling unsatisfied, which could lead to overeating.

Why Fad Diets Fail

In a world that sells quick fixes and fast results, it's no surprise that fad diets are tempting. They promise fast weight loss and beach body results, but those promises come with strings attached - restrictions, metabolic damage, and weight gain again.

So, what should you do instead?

• Focus on balance, not extremes. Your body needs carbs, fats, and protein - all in moderation. Extreme restriction usually leads to extreme rebound.

• Build habits instead of hacks. Small changes like adding more veggies, drinking more water, or exercising daily are what lead to lasting results.

• Ditch the diet mentality. Instead of labeling foods good or bad, pay attention to how foods make you feel and fuels your body.

Remember that real results don't come from fads. They come from consistency, balance, and giving your body the nutrition it needs.