Why extreme diets don’t work

June 3, 2025

1. In today’s fast-paced world it is tempting to look for quick fixes, extreme diets and a transformed body. The truth is that these diets rarely lead to better health or sustainable results and can even harm your health in the long run. Here are why extreme diets aren’t what I recommend:
2. They are impossible to sustain. They drastically cut calories, eliminate certain foods too long and impose strict rules that can hurt our overall relationship with food and our body. Usually when diets end, weight returns, and often
   extra weight follows.
3. Extreme diets slow our metabolism down. They hurt our thyroid, adrenals and digestion, and cause muscle loss by not providing enough calories or protein. When you drastically cut calories your body goes into survival mode, slowing down your metabolism and trying to conserve energy. Once you start eating enough calories, your body holds onto the calories more efficiently, and that often leads to weight gain.
4. Eliminating healthy fats will hurt your hormone health, your skin and your cardiovascular health. Many extreme diets cut out food groups.
5. They can harm your relationship with food. They promote an all-or-nothing mindset when it comes to food, leading to guilt and binge- eating cycles. Many people who follow extreme diets end up in a cycle of restriction, overeating and frustration. This can damage your mental health and emotional well-being, making healthy eating stressful and unenjoyable.
6. They ignore the bigger picture of health. Weight loss and health improvements aren’t just about what you eat. They are also about how you eat, how you move, sleep and take care of yourself overall. Extreme diets ignore the long-term habits that truly support a healthy lifestyle.

What to do instead

• Focus on small, sustainable changes that support your well-being.
• Eat a variety of whole foods. Include lean protein, healthy fats, whole grains and plenty of fruit and vegetables.
• Practice portion control. You don’t need to eliminate foods. Just eat them in appropriate amounts.
• Listen to your body. Eat when you are hungry and stop when you are satisfied and avoid emotional eating.
• Stay active. Find a form of movement you like and do it often. Be active in some form five to seven days per week.
• Get enough sleep. Poor sleep can affect your hunger hormones and lead to weight gain.
• Manage stress. Chronic stress can lead to overeating and cravings for unhealthy foods.

Extreme diets might promise quick results, but they rarely lead to long-term success. Instead, focus on making small, manageable changes that support your overall well-being. Sustainable habits, not deprivation, are the key to lasting health.