100 Years of Fad Diets: Experts Weigh In Leave a comment

Food plan developments have come and gone through the years. Some have been quirky, others had harmful restrictions. 

Who hasn’t heard of a celebrity-backed liquid cleanse or the promise of speedy weight reduction after adhering to unusual meals mixtures?

However which of those fads truly labored, and which do diet specialists in 2025 firmly discredit? 

To assist kickstart your New 12 months’s well being objectives, MyFitnessPal dietitians took a deep dive into the evolving historical past of fad diets to see if any had advantage.

Additionally they offered evidence-based suggestions for constructing a sustainable, wholesome way of life, centered on diet for actual life. 

Right here’s a decade-by-decade breakdown of probably the most iconic weight-reduction plan fads over the previous 100 years and their affect on well being, in line with specialists.

Twenties–Nineteen Thirties: The Grapefruit Food plan 

The Development 

Also referred to as the “Hollywood Food plan,” this well-liked method concerned consuming half a grapefruit earlier than each meal. The declare? Grapefruit contained enzymes that might “burn fats,” turning the fruit right into a shortcut for weight reduction. 

Dietitian Verdict 

“Including fruit to your weight-reduction plan can truly be a good way to assist with weight reduction! It provides fiber that will help you really feel full. It’s usually low in energy however excessive in quantity,” says Stephanie Nelson, MyFitnessPal’s Senior Lead Diet Scientist (1). 

However she emphasizes that grapefruit doesn’t burn fats. 

Including grapefruit to meals “with out making another modifications to your weight-reduction plan received’t truly lead to weight reduction,” says Nelson. 

Melissa Jaeger, RD, LD, Head of Diet at MyFitnessPal, agrees. She notes that grapefruit has quite a lot of nutritional vitamins and minerals, like vitamin C, which helps our immune techniques (2). 

“However there merely isn’t any scientific proof to assist fat-burning claims about grapefruit,” she concludes.

Jaeger additionally notes that some variations of this weight-reduction plan restricted every day energy to 800. That isn’t sufficient to satisfy every day power wants (3).

She additionally warned that grapefruit and its juice work together with some drugs (4). So, this weight-reduction plan could also be dangerous for some folks. At all times discuss to your physician about meals chances are you’ll must keep away from in the event you take drugs. 

Skilled Takeaway 

Get pleasure from grapefruit as a part of a balanced weight-reduction plan, however overlook the fat-burning claims. Wholesome, sustainable weight reduction requires an inexpensive calorie deficit and a give attention to nutrient-rich meals (5).

Nineteen Forties–Nineteen Fifties: The Grasp Cleanse 

The Development 

Trending within the Nineteen Forties and well-liked once more within the early 2000s, The Grasp Cleanse, also referred to as the Lemonade Food plan, concerned a principally liquid weight-reduction plan routine. 

Throughout the primary cleanse part, dieters drank a mixture of lemon juice, maple syrup, cayenne pepper, and water for a number of days. They aimed to “detox” and shed extra pounds. 

Additionally they drank a cup of laxative tea within the night to encourage bowel actions. 

Dietitian Verdict 

“Juice cleanses trigger weight reduction as a result of individuals who do that basically starve themselves,” says Nelson (6).   

Notably, a lot of the burden misplaced throughout cleanses is probably going because of the lack of water and muscle mass reasonably than precise physique fats (7). 

She provides that “individuals who do that method are likely to  achieve the burden again after the “cleanse” is over except they alter their weight-reduction plan habits long-term (6).”

Nelson explains that folks should change their weight-reduction plan to shed extra pounds long-term, so this cleanse is ineffective.

Skilled Takeaway 

A liquid cleanse isn’t mandatory, and doing one might decrease your metabolism (8). Your physique already has efficient built-in detox techniques—the liver and kidneys (9, 10)!

Taking laxatives whenever you don’t want them may result in problems like dehydration, as you lose fluid in your stools (11).  

Total, Nelson advises, “it’s finest to skip this one!” 

Nineteen Sixties: The Sleeping Magnificence Food plan 

The Development 

Essentially the most excessive model of this weight-reduction plan suggested dieters to sedate themselves for as much as 20 hours a day. This was to keep away from consuming totally throughout these hours. 

Dietitian Verdict 

It is a very harmful weight-reduction plan development, cautions Emily Sullivan, RD, Meals Information curator at MyFitnessPal. 

Amongst critical well being problems, she warns that this weight-reduction plan might result in malnutrition from not consuming sufficient, together with threat of habit to sleeping drugs (12, 13).

As an alternative, Sullivan advises getting the correct amount of sleep, which is essential for weight administration and general well being.

She means that 7-9 hours of sleep per day is good, and actually, some analysis exhibits that sleeping lower than 6 hours per evening can result in weight achieve (14). 

Alternatively, she notes that oversleeping, similar to 9-10 hours nightly, has additionally been linked to weight achieve when in comparison with sleeping 7-8 hours (15).

Skilled Takeaway 

Prioritize high quality sleep, however follow the really helpful every day vary. Over-sleeping or utilizing sedatives to keep away from consuming has no place in a wholesome way of life. If in case you have disordered consuming or bother sleeping, attain out to a physician or psychological well being skilled for assist.

Nineteen Seventies: The Egg & Wine Food plan 

The Development 

This three-day weight-reduction plan concerned consuming eggs, black espresso, and wine for breakfast and lunch. Then, steak and wine for dinner. 

The concept was to scale back calorie consumption drastically however make weight-reduction plan extra “tolerable” by together with alcohol. 

Dietitian Verdict 

Jaeger says, “this weight-reduction plan is low in nutrient-dense energy with a excessive focus of energy from alcohol — not the makings of a secure, balanced, nutrient-rich weight-reduction plan.”

She notes that it lacks fruits, greens, entire grains, and wholesome fat. So following this weight-reduction plan for a very long time might threat dietary deficiencies as a result of its excessive restrictions (16).

Additionally, the weight-reduction plan’s reliance on alcohol raises well being issues, from dehydration to impaired judgment (17, 18).

Alcohol has empty energy and promotes irritation (19, 20). This negatively impacts well being and weight objectives.

Total, Jaeger says that “fast fixes” and really restrictive diets don’t result in secure, efficient weight reduction or wholesome habits.

Skilled Takeaway 

This weight-reduction plan displays the worst of quick-fix fads. It’s restrictive, promotes dangerous ingesting behaviors, and does nothing for long-term well being or sustainability. 

Nineteen Eighties: The Cabbage Soup Food plan 

The Development 

This week-long weight-reduction plan allowed limitless cabbage soup. It paired the soup with modest parts of particular meals, like skim milk or fruit, on sure days. Like many fad diets, it promised speedy weight reduction.

Dietitian Verdict 

“Whereas recipes discovered on-line for making selfmade cabbage soup for this weight-reduction plan comprise quite a lot of greens, this singular recipe doesn’t make for a balanced weight-reduction plan,” says Jaeger. 

This weight-reduction plan is extraordinarily low in energy and lacks protein, fats, and different very important vitamins. Any speedy weight reduction is probably going principally water and lean muscle, not fats, and isn’t a long-term answer (7). 

Jaeger additionally emphasizes that this weight-reduction plan doesn’t have scientific proof to assist its weight reduction claims or to assessment its security.

She advises us to construct sustainable diets, avoiding fads that declare to assist us quickly meet our objectives. 

Skilled Takeaway 

Goal for selection in your weight-reduction plan reasonably than specializing in one meals or sort of meal. Addressing complete consuming patterns makes sustainable weight reduction extra profitable. 

Nineteen Nineties: The Blood Kind Food plan 

The Development 

This weight-reduction plan claimed an individual’s blood sort (A, B, AB, or O) dictated which meals have been healthiest for them. 

For instance, sort O people have been suggested to eat a high-protein, meat-heavy weight-reduction plan, limiting vegetarian proteins (21). In distinction, sort A people have been inspired to keep away from meat and as an alternative select extra seafood and vegetarian protein sources (21).  

Dietitian Verdict 

“The idea behind these diets is that a person’s blood sort is theorized to be their ancestral blood group,” says Brookell White, MS, RD, a Meals Information Curator at MyFitnessPal.

Although the concept of this weight-reduction plan appealed to many, there’s a lack of analysis to assist its claims. 

One examine of this consuming fashion discovered potential advantages for physique weight and a few well being markers, like blood strain and ldl cholesterol (22).

However White factors out that the well being advantages in followers have been doubtless as a result of higher consuming habits (extra vegetarian meals) reasonably than blood sort (22). 

“This appears to be the consensus for many research which were performed,” she says (23, 22). 

Skilled Takeaway 

There’s no want to find out your blood sort to eat healthfully. Concentrate on evidence-based dietary patterns with loads of selection, such because the Mediterranean weight-reduction plan. 

2000s: The Uncooked Meals Food plan

The Development 

One of many extra lasting developments, the Uncooked Meals Food plan, promotes consuming raw, unprocessed meals to retain pure vitamins and enzymes. Often, folks following a uncooked meals weight-reduction plan solely eat vegan, plant-based meals. 

Dietitian Verdict 

Daisy Mercer, RD, a Meals Information Curator at MyFitnessPal says consuming uncooked meals like vegatables and fruits can have advantages. These meals present vital vitamins like fiber, antioxidants, nutritional vitamins, and minerals (24). 

Mercer additionally says that consuming uncooked usually means consuming much less processed meals. It would typically present us with extra fiber, and our our bodies will work more durable to digest them. That may result in higher satiety and fewer need to overeat.

Consuming a uncooked meals weight-reduction plan can also assist cut back consumption of sodium and saturated fat, she notes.

Moreover, uncooked plant-based meals might comprise extra nutritional vitamins and minerals (25). Some vitamins may be misplaced in cooking, Mercer factors out (25).

For instance, sure cooking strategies, like boiling, can significantly cut back the water-soluble vitamin content material, like vitamin C, in vegatables and fruits (26). It might be finest to cook dinner high-vitamin C meals extra rapidly, with much less warmth and water, similar to by steaming (26).

However analysis means that a mixture of uncooked and cooked meals within the weight-reduction plan could also be finest for our well being (25). 

A uncooked vegan weight-reduction plan, with over 90% uncooked meals, won’t be secure long-term (25). It might trigger micronutrient deficiencies and different well being points (25).

Mercer cautioned {that a} uncooked meals weight-reduction plan may turn into harmful when uncooked or undercooked meats are concerned, posing a threat of foodborne sickness (27). 

Skilled Takeaway 

Consuming extra vegatables and fruits is a good way to assist your well being. As an alternative of worrying about whether or not they’re cooked or uncooked, give attention to consuming quite a lot of plant-based meals as a part of a balanced weight-reduction plan.

2010s: Juice Cleanses

The Development 

Juice cleanses are whenever you eat nothing however juice from vegatables and fruits for a time period, usually from sooner or later to at least one week. It turned fashionable as a “detox” methodology, with supporters claiming it “resets” the physique.

Dietitian Verdict 

Like every liquid fad weight-reduction plan, juice cleanses may cause speedy weight reduction (28). 

“That is principally as a result of not consuming sufficient energy,” Mercer factors out, reasonably than any particular impact of the juice cleanse on weight reduction (28). 

And, as soon as once more, in the event you don’t make wholesome, sustainable modifications to your weight-reduction plan, you’ll doubtless achieve the burden proper again (28). 

Mercer notes that ingesting unsweetened, 100% fruit and vegetable juices carefully can increase your vitamin and mineral consumption (29). 

Simply remember that juice lacks fiber. This results in fast absorption of pure sugars, which might act like refined sugar and trigger short-term blood sugar spikes (30).  

Moreover, we frequently eat extra juice than we might entire meals, leading to further energy (31). 

Juices with decrease pure sugars and energy, like celery or cucumber juice, could also be higher for managing physique weight. 

Skilled Takeaway 

Unsweetened fruit and vegetable juices may be a part of a balanced weight-reduction plan in small quantities. Simply don’t depend on them for diet or pointless “cleaning” of the physique. For wholesome weight reduction, select entire fruits and veggies most frequently, and use juice splashes to taste your water!

2020s: The Carnivore Food plan

The Development

This weight-reduction plan promotes consuming like some early ancestors who solely consumed animal merchandise, together with meat, eggs, and a few dairy. It goals for weight reduction and claims to have anti-inflammatory results.

Dietitian Verdict 

Proponents of this weight-reduction plan declare it improves illnesses and aids in weight reduction, says White.

However, she provides, “there isn’t any proof that means that is true. The truth is, proof appears to counsel {that a} assorted weight-reduction plan is finest typically (32).” 

She warns that the Carnivore Food plan lacks fiber and key nutritional vitamins, particularly C and E.

These vitamins are discovered nearly solely in crops (33, 34). They’re essential for every part from intestine well being to immunity and most cancers prevention, she says (35, 36, 37).  

Plus, White says that “animal merchandise are excessive in saturated fats, which can improve your threat of coronary heart illness (38).”  

“Crimson and processed meats are one other concern,” she says, noting that the Worldwide Company for Analysis on Most cancers considers processed meats carcinogenic (cancer-causing) and purple meats ‘in all probability carcinogenic’ (39).” 

Skilled Takeaway

Whereas the carnivore weight-reduction plan might result in weight reduction, it’s restrictive and lacks important vitamins and scientific assist. For one of the best long-term well being and weight outcomes, stick to a balanced weight-reduction plan wealthy in plant-based meals.

The best way to Strategy “Fad Diets” of the Future (Spoiler: Don’t) 

Trying again at 100 years of weight-reduction plan fads, one factor is obvious—probably the most sustainable weight reduction methods don’t reduce corners or depend on “miracle” options. 

Slightly, they promote nutrient-rich, balanced consuming mixed with train and different wholesome habits. 

“We encourage striving for progress, not the idea of perfection,” says Jaeger. 

So, she advises, as an alternative of making an attempt the most recent fad or revisiting an previous development, attempt:

• Monitoring your meals
• Constructing consciousness of your diet habits
• Know the place you stand along with your well being

And Jaeger concludes, “most significantly, don’t let any weight-reduction plan get in the way in which of actual life.” 

“You’ll be able to select to take pleasure in a facet of fries when eating out with mates or have a slice of cake at a birthday celebration, and skip the meals guilt,” she says.

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