🚫 Fad Diets: What the Science Really Shows
- David Hume
- Aug 22
- 3 min read
The internet is flooded with information about the next new "miracle diet," and I'm tired of reading all of this garbage. Keto, intermittent fasting, juice cleanses, low-fat. Each of these diets convinces you that losing weight and looking good is "easy." It's not. Far from it.
As of now, I am doing deep research on all of the fad diets out there (trust me, there are a f*ck ton), and so far, I am not happy. I'm not happy because most of these diets are nothing more than an internet scheme to get your money. Just another book to buy off the shelf. I don't want to become this.
📊 What the Science Says
I didn’t want opinions or influencer hype; I wanted real data. Here are three major studies that looked at fad diets head-to-head, shown in simple charts.
1. DIETFITS Study (2018) – Low-Carb vs Low-Fat
What the study was:Over 600 adults were randomly assigned to follow either a low-fat or a low-carb diet for a full year. Both groups were told to eat mostly whole, unprocessed foods.
What the chart shows:
Low-fat group lost about 11.7 lbs.
Low-carb group lost about 13.2 lbs.
Why it matters: Even though the diets were very different, the results were nearly the same.
👉 Takeaway: Cutting carbs or cutting fat both worked a little — but neither was better in the long run.
2. JAMA Meta-Analysis (2014) – Many Diets Compared
What the study was: Researchers pulled data from dozens of diet trials to see if low-carb or low-fat diets work better on average. This is like zooming out to see the big picture across many studies.
What the chart shows:
Both groups lost around 16 lbs at the 1-year mark.
The results are almost identical, no matter the diet type.
Why it matters: It shows a pattern: diet “tribes” argue, but the science shows both sides land in the same place.
👉 Takeaway: It’s not carbs vs. fats; it’s about finding an approach you can live with.
3. NEJM Study (2022) – Intermittent Fasting vs Daily Calorie Restriction
What the study was: People with obesity were randomly assigned to either limit their eating to an 8-hour window (time-restricted eating) or just follow a regular calorie-counting plan for 12 months.
What the chart shows:
The fasting group lost about 17.6 lbs.
The calorie-counting group lost about 13.9 lbs.
The small difference wasn’t significant; both worked about the same.
Why it matters: Fasting sounds like a shortcut, but the main driver of weight loss was still reducing calories.
👉 Takeaway: When you eat matters less than how much you eat overall.
🧠 The Big Picture
These studies cut through the hype and show a clear pattern:
Fad diets can help at first, but none are a magic solution.
Most end up with similar results after a year — no matter the trend.
What really matters is consistency, balance, and choosing something you can actually stick with.
This is just the start. I am now going to do more research on each individual fad diet. I might even try some of the diets on the internet; I don’t know yet. Either way, I’ll be breaking them down one by one, looking at what the science says, what people actually experience, and what feels realistic in everyday life. The goal isn’t to chase quick fixes, but to figure out what really works, and share that journey along the way.
📖 Further Reading:
DIETFITS Study (2018, JAMA): Compared low-fat and low-carb diets in 600 adults over 12 months.👉 Read the study here
Low-Carb vs Low-Fat Meta-Analysis (2014, JAMA): Looked at dozens of trials to see which worked better long-term. 👉 Read the study here
Time-Restricted Eating vs Calorie Restriction (2022, NEJM): Tested fasting windows against standard calorie counting.👉 Read the study here
Detox Diets Review (2015, J Hum Nutr Diet): Reviewed the evidence behind popular cleanses and detox claims.👉 Read the study here
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