{"id":122,"date":"2026-09-27T12:08:40","date_gmt":"2026-09-27T12:08:40","guid":{"rendered":"https:\/\/modernfitnessguide.com\/index.php\/2026\/09\/27\/nutrition-experts-explain-fad-diet-pros-and-cons\/"},"modified":"2026-09-27T12:08:40","modified_gmt":"2026-09-27T12:08:40","slug":"nutrition-experts-explain-fad-diet-pros-and-cons","status":"publish","type":"post","link":"https:\/\/modernfitnessguide.com\/index.php\/2026\/09\/27\/nutrition-experts-explain-fad-diet-pros-and-cons\/","title":{"rendered":"Nutrition Experts Explain Fad Diet Pros and Cons"},"content":{"rendered":"

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For people looking to lose weight<\/a> or reach another specific health goal, there are an overwhelming number of diets to consider. We asked experts to explain fad diets<\/strong>, including the pros and cons of each. Some fad diets are unsustainable or simply ineffective for most people, but other diets\u2014like the Mediterranean diet<\/a>\u2014become popular because there\u2019s evidence that they really do help people reach their health goals.<\/p>\n

How can you tell the difference between a fad diet and one that\u2019s buzzy because it works? \u201cA fad diet promises speed, while sustainable nutrition promises consistency. That’s the difference,\u201d explains Kylie King, M.S., R.D., a registered dietitian and founder of Kylie King Nutrition<\/u><\/a>.<\/p>\n

Meet the experts<\/strong>: Kylie King, M.S., R.D., a registered dietitian and founder of Kylie King Nutrition<\/a>; Jessica Cording, M.S., R.D., is the author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety<\/em><\/a>; Keri Gans, R.D., is the author of The Small Change Diet<\/em><\/a>; <\/em>nutritionist Sonya Angelone<\/a>, R.D.<\/p>\n

If you\u2019re wondering about a trendy diet that\u2019s come across your Instagram or TikTok feed, here\u2019s what to pay attention to: \u201cIf a diet tells you exactly how much you’ll lose by exactly when, walk away. Nobody can predict how fast any one person will lose weight,\u201d says King. \u201cWatch for the villain. Fad diets always seem to need one. Carbs, gluten, fruit, dairy, raw vegetables, cooked vegetables. If a plan blames one food for everything, it’s marketing, not science.\u201d<\/p>\n

Below, experts explain the pros and cons of several popular diets.<\/p>\n

Macrobiotic diet<\/strong><\/h2>\n

The macrobiotic diet encourages followers to focus on eating whole foods over processed foods, explains Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety<\/em><\/a>. It also encourages followers to lead a slower lifestyle and to be mindful about eating. The diet is rigid, with meals that focus on having whole grains, fruits, and vegetables. It also focuses on avoiding foods that contain \u201ctoxins,\u201d Cording says.<\/p>\n

Pros<\/strong>: <\/h2>\n

The macrobiotic diet \u201cincludes a variety of whole, minimally processed foods,\u201d says nutritionist Sonya Angelone<\/a>, R.D. She also likes that the eating plan \u201cencourages positive eating behaviors like mindfulness when eating.\u201d<\/p>\n

Cons<\/strong>: <\/h2>\n

\u201cThere is potential with this diet, but it can be very restrictive,\u201d Cording says. She points out that followers are encouraged to avoid nightshade vegetables, like potatoes, peppers, and tomatoes. \u201cWhile some people might feel better without those, not everyone needs to avoid nightshades,\u201d Cording says. \u201cThis can cause people to narrow their food options down too much.\u201d The macrobiotic diet can also be low in certain key nutrients like vitamin B12, calcium, and iron, Angelone says.<\/p>\n

Noom\u200b<\/strong><\/h2>\n

Noom is an app-based plan that\u2019s designed to teach followers how to make smart, sustainable choices around food, Cording explains. Noom has \u201chealth coaches\u201d if you use a paid subscription to the app who can provide feedback. Foods are color-coded to be green, yellow, and red to signal how many calories they have. Noom also asks you to count calories and weigh yourself daily.<\/p>\n

Pros<\/strong>: <\/h2>\n

\u201cNoom has an emphasis on changing behaviors to promote long-term weight loss success,\u201d Angelone says. \u201cThere are personalized diets and support available.\u201d<\/p>\n

Cons:<\/strong> <\/h2>\n

To access all the features of Noom, you have to pay up to $59 a month. \u201cThe cost may be prohibitive for some,\u201d Angelone says. Noom\u2019s health coaches also aren\u2019t registered dietitians and the plan can sometimes recommend very restrictive calorie counts, Cording says.<\/p>\n

South Beach<\/strong><\/h2>\n

The South Beach diet was created by cardiologist Arthur Agatston, M.D., originally as a way to help patients with conditions like heart disease and type 2 diabetes, Cording says. South Beach encourages followers to focus on lean proteins, low-fat dairy, whole grains, vegetables, and fruit. It follows different phases, including an original restrictive phase that\u2019s designed to get rid of cravings for sugars and starches, a second phase where you add back in some whole grain breads, fruits, and vegetables, and a third maintenance phase, Cording says.<\/p>\n

Pros<\/strong>: <\/h2>\n

\u201cAfter the beginning phases, it encourages well-balanced eating that includes plenty of fruits, veggies, and 100% whole grains, plus daily exercise,\u201d says Keri Gans, R.D., author of The<\/em> Small Change Diet<\/em><\/a>. \u201cThis diet provides good variety in a structured approach,\u201d Angelone says. \u201cThis allows users to gradually learn to adopt better eating habits.\u201d She also likes the balance of proteins, complex carbs, and healthy fats.<\/p>\n

Cons<\/strong>: <\/h2>\n

The initial phases are \u201cpretty restrictive,\u201d and that can be difficult for some people, Angelone says. \u201cIt is lower in carbs initially so it may be accompanied by fatigue or headaches,\u201d she says. \u201cPlanning is required so it may not be very convenient for some.\u201d<\/p>\n

Weight Watchers<\/strong><\/h2>\n

Weight Watchers uses a points system<\/a> to help followers learn to eat healthy and in moderation, while focusing on foods they enjoy. The company also provides virtual support meetings for followers.<\/p>\n

Pros<\/strong>: <\/h2>\n

\u201cIt\u2019s very much about prioritizing what indulgences are worth it to you,\u201d Cording says. \u201cIt gets people to think about portion sizes and how to \u201cbudget\u201d \u2014when to indulge\u2014which is an element of mindfulness that I appreciate.\u201d The points system also allows for flexibility with foods, Angelone says. \u201cThe track record of success is better than for most other programs,\u201d she says. \u201cThe support system of in-person or online meetings helps build a community for support.\u201d<\/p>\n

Cons:<\/strong> <\/h2>\n

Some of the foods in the points system are controversial with dietitians. \u201cSome nutrient-dense foods are given a higher points value and people miss out on them because of the higher points,\u201d Cording says. \u201cSome people also tell me that they get tired of counting points.\u201d When people stop the program, they often gain the weight back, Gans says.
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This eating plan is a consistent favorite of dietitians. It focuses on heart-healthy foods enjoyed by people in the Mediterranean region, like fish, nuts and legumes, vegetables, and fruits. It even makes room for red wine in moderation, Cording says.<\/p>\n

Pros<\/strong>: <\/h2>\n

Angelone calls the Mediterranean diet a \u201chealthy diet for life\u201d that people can maintain after they lose weight. \u201cIt includes a wide variety of food choices, including healthy fats and seafood but limited sodium, saturated fats, and refined carbs,\u201d Angelone says. \u201cIt is also a good choice if you have other health conditions like diabetes, heart issues, joint or bone health concerns.\u201d Angelone points out that it\u2019s easy to follow and family-friendly, too.<\/p>\n

Cons<\/strong>: <\/h2>\n

The Mediterranean diet doesn\u2019t include overly processed and fast foods, which can make it hard for people who don\u2019t have time to cook or plan meals, Angelone says. Still, \u201cthe only difficulty could be for those individuals who really need a solid plan with stricter guidelines to follow,\u201d Gans says.<\/p>\n

Zone<\/strong><\/h2>\n

The Zone diet is big on balancing carbs, protein, and fat. Users follow a 30-30-40 breakdown of macronutrients, aiming to get 30% of their calories from protein, 30% from fat, and 40% from carbohydrates, Cording says. Followers are also encouraged to eat within an hour of waking up and to have a snack before bed, Cording says.<\/p>\n

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