What are the 6 worst diets for weight loss in 2022?
1. Carnivore Diet
Mostly meat (along with eggs, cheese, and fats, such as coconut oil) is required for a carnivore to survive. It is also possible to only eat steak. Many people who eat a meat-based diet have achieved success online, but Gorin says they do not consider it. Diets such as this are neither healthy nor sustainable, and there are other, healthier ways to lose excess weight. “A carnivore diet may increase cardiovascular disease risk because it is high in saturated fats, but it also excludes many fruits and vegetables which contribute
to weight loss while preventing disease.” says Gorin. Produce, such as fruit and vegetables, promotes weight loss while fighting disease.
Bottom line: Avoid this diet — or, if you’re determined to try it, be sure to run the idea by your healthcare team and get their take first.
Eating the foods Whole30 recommends, such as fruits and vegetables, is okay. Whole food consumption instead of packaged, processed foods may result in weight loss and other health benefits, like increased energy and better sleep, according to the plan’s supporters.
Trying to follow a strict regimen for 30 days can leave you feeling guilty about eating unhealthy foods, says Anna Mauney, a dietitian in Washington, DC. Even if you follow it completely, you’ll still feel guilty about eating what you previously considered ‘bad’.
“Plus, when you return to eating these foods, you might eat more than you should, because of the “screw it” mentality, which assumes that you’ve already started eating food you’re not supposed to, so it would be foolish to stop. As a result, you can end up in a kind of cycle of restricting and bingeing over time, where you restrict certain foods and then go overboard on them later, before going right back to restricting, Mauney explains. That’s no way to live.
3. Keto Diet
If you want to lose weight quickly, this diet, which researchers designed to help control epilepsy in children, has become a popular way to do so.
But there’s a lack of definitive research proving that keto is safe and effective for the long haul. What we do know is this high-fat, moderate-protein, and very low carb diet has a reputation for being challenging, especially if you’re doing it without medical supervision. When you go off the plan, you may gain back all the weight you lost.
What’s more, for all the buzz about the health benefits of keto (for type 2 diabetes, certain types of cancer, Alzheimer’s disease, and more), long-term randomized, controlled trials in humans are lacking, Harvard notes. “Keto restricts foods that help fight cancer and heart disease, like whole grains and legumes,” says Tiberio.
There are many ways to approach keto, and not all of them are healthful. “Though you should be eating a lot of spinach and kale on keto, people generally eat bacon and eggs,” says Tiberio, which leaves out important disease-fighting nutrients, including fiber.
However, the eating plan can be helpful for certain populations, says Goodson. Keto, in general, isn’t my favorite, especially for people who exercise. If you have diabetes and uncontrolled blood sugar levels, this approach can help you lose weight, normalize your numbers and get back on a healthy eating plan,” she says.
Even so, if you want to follow this diet, it’s important to include high-fiber foods, lean proteins, and healthy fats instead of saturated-fat foods like butter and bacon.
RELATED: What to Eat and Avoid on the Ketogenic Diet: A Complete Food List and 7-Day Sample Menu
There’s no doubt that the Atkins diet is the original low-carb diet. Since keto is so popular and carbs are so feared, you may want to reconsider going on a low-carb diet like Atkins. (Atkins and keto differ in that Atkins allows for more protein, while keto limits it.)
“As with many other diets, you lose weight effectively on Atkins. Tiberio says that Atkins “does not work in the long run.” On the U.S. News best diet rankings, Atkins does not place, possibly because of concerns about safety and negative impact on heart health,
5. Paleo-Vegan (‘Pegan’)
Fusing the popular paleo diet with some vegan principles, the pegan diet has you eating loads of fruits and vegetables, along with nuts, seeds, and oils; eliminating dairy and gluten; and limiting beans and grains. It’s not traditionally “vegan,” which previous research has linked to weight loss and in which you eat no animal products of any kind, as it allows for a small amount of meat.
While the pegan diet hasn’t been researched for weight loss or other benefits, it’s likely to help you reduce your blood sugar and triglycerides, says Tiberio.
Even so, the fact remains that it’s a restrictive diet filled with strict rules. Despite losing some weight and boosting your health temporarily, you are unlikely to be able to stick to this unbalanced diet forever. In many cases, it can be tough to maintain a diet that contains many off-limits foods. For weight loss, RDs consider this diet mashup to be avoidable.
6. Cleanse Diets
The juice cleanse diet, or other types of cleanse diet, is ineffective for long-term weight loss. The benefits of these supplements are not scientifically proven, says Goodson. In fact, many people use these to kick start the new year. “You don’t need anything to cleanse your body, because the liver and kidneys do that,” she says. The diet typically requires buying expensive juices, supplements, or small meals. This is her advice.