Fad Diets: Between Health Hope and Clever Marketing

From keto to intermittent fasting, paleo to flexitarian, food trends fill our plates with bold promises: rapid weight loss, increased longevity, enhanced mental clarity. But reality is more nuanced. While some practices are grounded in science, many are more fashion than fact.

This short read from the Échos du Quotidien collection separates hype from evidence. It questions the aesthetics-driven motivations behind restrictive diets and warns against overly simplistic health claims. Just because a diet is trending doesn't mean it's safe—or right—for everyone.

What the Research Really Says About Keto, Fasting, and Superfoods

The ketogenic diet, popular for weight loss and energy, cuts carbs in favor of fats. While it's beneficial for certain conditions (like epilepsy or type 2 diabetes), long-term use may increase cardiovascular risk and cause side effects like constipation and nutrient deficiencies.

Intermittent fasting (16/8, 5:2...) also draws attention. Studies show potential benefits for blood sugar, inflammation, and insulin sensitivity—but the outcomes vary depending on lifestyle, consistency, and meal quality during non-fasting periods.

As for superfoods—chia seeds, spirulina, açaí berries—their antioxidant content is real, but the miracle claims are often exaggerated. No single berry can make up for a poor diet. And their high price isn't always justified compared to seasonal, local vegetables.

Why the Perfect Diet Doesn’t Exist

This book highlights one essential truth: there is no one-size-fits-all diet. But successful nutritional models—like the Mediterranean, DASH, or flexitarian diets—share key elements: fruits, vegetables, whole grains, legumes, healthy fats, and moderation in processed foods.

Trendy diets often promise results through strict exclusions—“no carbs,” “no sugar,” “high-protein only.” Yet, according to ANSES, most adults already meet their protein needs. Cutting entire food groups is not only unnecessary but can also be harmful long-term.

The real solution? Embrace food diversity, nutrient density, and mindful eating instead of following fads.

How to Eat Healthily Without Falling for Nutrition Myths

This mini-book offers practical guidance based on scientific research:

  • Be wary of diets that eliminate whole food groups without medical reasons

  • Focus on overall dietary quality rather than superfoods

  • Avoid obsessive “clean eating” that may lead to disordered eating

  • Choose minimally processed, diverse, and nutrient-rich foods

  • Listen to hunger cues, avoid emotional snacking, and stick to regular meals

Also remember: health doesn’t depend solely on diet—sleep, movement, stress management, and relationships are just as critical.

A Sharp, Science-Based Guide to Eating Better

Nutrition trends will keep evolving, fueled by social media, wellness influencers, and industry marketing. This mini-guide doesn’t aim to dismiss them but to help you evaluate them critically.

Condensed yet evidence-based, it hands you the keys to build a sustainable, healthy, and personalized eating pattern that suits your real needs—not passing hype.

Discover Are Dietary Trends Really Healthy? now on FIVE MINUTES.