5 Worst Diets of 2021

When it comes to weight loss, too many of us may turn to fad diets. Too often, we keep our eyes on the "prize" of quick weight loss and give little thought to the longevity factor or the long-term health risks of the plan. While some diets may be unsustainable, others may actually put our health at risk. 

Before starting that trendy diet program that we’ve heard has "worked" for a friend, it’s important to do a little research first. The last thing we want to do is waste our time, effort, and money on a diet that could be ineffective or, even worse, dangerous for our health. Remember that the weight loss and gain cycle where you lose then regain over and over is very unhealthy. Let’s take a look at a list of five of the worst diets that are trending in 2021, presented in no particular order or ranking.

The HCG Diet

Perhaps one of the most restrictive diets out there, the HCG diet only allows its followers to consume 500 calories per day. At the same time, people on this diet must take human chorionic gonadotropin (HCG), a pregnancy hormone that some believe results in weight loss.

There are several problems with this diet. For starters, eating 500 calories a day isn’t sustainable. Experts warn that while extreme calorie restriction may lead to weight loss, it may also result in muscle loss, which may in turn slow metabolism and make future weight loss increasingly difficult.

Research also shows that HCG doesn’t aid in weight loss. These weight loss products aren’t FDA-approved. The FDA even warns that the HCG diet’s extreme calorie restrictions can be dangerous and may result in gallstones, electrolyte imbalance, an irregular heartbeat, and even death. 

The Keto Diet

With celebrities like Kourtney Kardashian, Halle Berry, and Lebron James promoting it, it's no wonder that the ketogenic (keto) diet has gained so much popularity in recent years. The keto diet requires those who follow it to consume a low-carb, high-fat diet. The goal is to promote ketosis, a metabolic state in which our bodies rely mainly on fat rather than carbs for energy. 

The keto diet will typically result in weight loss early on since going low-carb helps eliminate water weight. But most people who follow this diet don’t find it to be sustainable. The diet can also cause a number of dangerous side effects, including kidney stones, worsening of preexisting kidney problems, an increased risk of heart problems, and a loss in bone density. The Keto Diet may also trigger ketoacidosis; although this is most likely to affect type 1 diabetics, this complication can occur in anyone following the diet.

The bottom line? The keto diet should be avoided by those with underlying kidney disease, heart problems, diabetes or who want to avoid bone problems. No matter what, his diet should only be undertaken under a healthcare provider’s supervision because nutritional deficiencies may occur and other health concerns should be monitored closely. 

The Cabbage Soup Diet

This fad diet has been around since the 1980s, and it reemerges every so often. As its name suggests, the cabbage soup diet requires those who follow it to eat homemade cabbage soup. Dieters follow this regimen for seven days. During this time, they can eat one or two other fruits or vegetables or some skim milk each day. The diet promises a weight loss of up to 10 pounds in 1 week. 

The drawbacks to this diet? Because it’s low in carbs, protein, and vitamins or nutrients, it’s not advisable to stay on the cabbage soup diet for more than a week at a time,  according to the Mayo Clinic. The lack of nutrients may lead to feelings of weakness. Most dieters will lose weight initially, but they’ll usually regain the weight they’ve lost once they discontinue the diet. It may also be dangerous for diabetics. Like other fad diets, the cabbage soup diet isn’t sustainable over time. It’s not an ideal replacement for lifestyle changes or a well-balanced meal plan. And it may result in yo-yo weight loss as well as weight gain as lost weight plus some is regained. Those who wish to try this diet should only do so under the supervision of a healthcare provider. 

The Master Cleanse (Lemonade Diet)

Also known as the lemonade diet, the master cleanse has been around since the 1940s. It was repopularized again by Beyoncé in the early 2000s. The master cleanse requires dieters to follow a strict liquid-only cleanse, consisting of a lemonade-like beverage, a saltwater-like beverage, and an herbal laxative tea. This liquid-only phase lasts for 10 days before solid foods can gradually be reintroduced to the diet. The diet promotes quick weight loss and is said to help detoxify the digestive system. 

Does it sound too good to be true? That’s because it is. For starters, there’s no real evidence that detoxifying actually leads to weight loss. Like other calorie-restrictive diets, it may lead to weight loss, but most people will regain once the diet ends. Some people might try repeating this diet to lose the weight they put back on, but losing and regaining weight can cause unnecessary stress to our hearts, making this (and other quick weight loss solutions) a dangerous habit for many. 

According to an NBC news report, experts also warn that the master cleanse and similar detox diets may lead to muscle breakdown, blood sugar problems, nutritional deficiencies, and even inflammation and the inability to fight infections. All detox diets should be avoided by diabetics, people with kidney or heart disease, pregnant or nursing women, and teenagers, children, and older adults. 

The Alkaline Diet

The alkaline diet has gained a lot of popularity in the autoimmune disease community. It’s based on the idea that replacing acid-producing foods and beverages like meat, dairy, eggs, gluten, processed foods, refined sugar, coffee, and alcohol with foods that make our bodies more alkaline can help us lose weight, prevent cancer, and control arthritis or chronic pain. 

The problem is that there’s no scientific evidence to show our diets can change our body’s pH level. Some research suggests that eating more fruits and vegetables while restricting meat and dairy intake could help improve our risk of disease, but it’s not linked to our body’s alkalinity. 

The even bigger issue with the alkaline diet is that it’s highly restrictive, only allowing dieters to eat fruits, vegetables, tofu, soybeans, and certain nuts, seeds, and legumes. Although it will lead to early weight loss results due to eliminating so many foods, most find it difficult to follow long-term. 

With so many diet plans out there to choose from, it’s important to weigh the pros and cons. A general rule of thumb is that if a diet promises fast weight loss results, it’s probably not the miracle solution it claims to be. It’s best to make healthy lifestyle changes, slowly over time, that you’ll be able to stick to long-term. When it comes to weight loss, slow and steady wins the race.

Any time you plan to start a new diet regimen, be sure to talk to a healthcare provider, especially if you have a preexisting health condition like diabetes, heart disease, kidney disease or if you’re pregnant or nursing. It’s important to find a diet that’s safe, sustainable and healthy for the long term, not just for the next few months. And avoiding yo-yo dieting is incredibly important. So look beyond the immediate when considering what will work for you.

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