There are countless diet plans out there, and while some seem promising, many can harm your health more than they help. Let’s break them down so you can make an informed decision.

1. Low-Carb/Low-Calorie Diets

These plans often promote 800–1,000 calorie daily limits with meal replacements like shakes. While they may show rapid weight loss at first, it’s mostly water weight. 

Since muscle is more dense on the scale, the scale shows a reduction in weight. But in the meantime, your fat pounds are higher, resulting in a decrease in overall fitness and perhaps good health. This is a major misconception in this industry. 

• The downside:

  • Depriving your body of carbs can lead to energy crashes.
  • Your body clings to fat stores while losing muscle mass, resulting in “pseudo weight loss.”

• Why this matters:
  Muscle is metabolically active tissue, meaning it burns more calories than fat. Losing muscle slows your metabolism, making long-term weight maintenance harder.

2. Low-Fat Diets

Low-fat foods sound appealing, but they often replace fat with added sugars or artificial ingredients. Manufacturers have to put something in to replace the good tasting fats that we have come to love. Another issue: people tend to overeat these foods because they think they are calorie-free. The catch here is those low fat foods are pretty close in calories to the foods that you were trying to avoid. So what do you think happens here? Yup, you still gain weight.

• The downside:
  • They don’t necessarily save calories.
  • Lack of fats can leave you feeling hungry, triggering overeating.
  • Healthy fats are essential for fullness, brain function, and hormonal health.

3. High-Protein Diets

Protein is crucial, but too much of it can be problematic. Now you will always hear me say, ‘eat enough protein”, but like everything else, overdoing it is not good either. High protein diets can be tricky because we know we need enough to build muscle. But how much is enough? How much is too much?

• The downside:
  • Excess protein is stored as fat if your body doesn’t use it.
  • Diets heavy in fatty meats and dairy can raise cholesterol and harm heart health.
  • High protein intake may lead to calcium loss, increasing the risk of osteoporosis.

4. Balanced Diet: The Best Option

This isn’t a restrictive “diet”—it’s a sustainable, healthy eating plan you can maintain.

• Here’s the formula:
  • Proteins: Choose lean options like chicken, fish, or plant-based alternatives.
  • Carbs: Opt for whole grains like quinoa, brown rice, or sweet potatoes.
  • Veggies: Make green, non-starchy vegetables a staple at every meal.
  • Fruit: Limit to once daily, or skip altogether if it’s not your preference.
  • Calorie Range: Aim for 1,500–1,800 calories daily.
  • Exercise: Combine strength training 3–4 days a week with cardio 3–4 days a week.

The Truth About “Weight Loss”

Most diet plans are not about fat loss—they’re about muscle loss. Over the years, I’ve helped countless women learn to eat more, lift heavier, and balance cardio to transform their bodies.

Final Advice

The media has created unrealistic body standards, leaving many women feeling inadequate. But true health comes from nourishing your body and respecting its needs. Forget extreme diets. Choose a balanced plan that fuels you, builds strength, and restores energy.

Share Your Thoughts:

Have you struggled with fad diets or found success with a balanced approach? Comment below! Let’s start a conversation.