Some people will try just about anything to lose weight quickly—but unfortunately, many popular methods can be useless and even dangerous. From ineffective supplements to a number of products that are practically scams, it’s important to be aware of the risks out there. As it turns out, there are several fad diets that health experts say you should never fall for while trying to slim down, as they can cause serious damage to your overall health.
To discover a few of the worst dangerous diets, we checked in with nutritionist Lisa Richards, creator of the Candida Diet, and dietitian Trista Best. They told us that the grapefruit diet and the HCG diet are two of the biggest offenders. Read on for more insight on each of these diets and their risks.
1. Grapefruit Diet
Although this diet has been around since the 1930s, Richards says the grapefruit diet is extremely dangerous and should be avoided. "The grapefruit diet is considered a dangerous fad diet because it promotes the consumption of large amounts of grapefruit or grapefruit juice before meals under the belief that it aids in weight loss," she explains. "However, this diet is highly restrictive and lacks a balance of essential nutrients. By focusing solely on grapefruit, it excludes other vital food groups, potentially leading to nutrient deficiencies." Restrictive diets like this one can lead to a number of health risks over time—including, ironically, weight gain.
But it isn't just the fact that you're missing out on many essential nutrients that makes this diet harmful to your health. Richards also notes that "the grapefruit diet fails to provide sustainable weight loss strategies and healthy eating habits." While it may help you lose weight initially, she warns that "it is primarily a short-term approach, and once the diet is discontinued, weight regain is likely."
Then there's the issue of excessive consumption of grapefruit and grapefruit juice, which "can interact with certain medications, potentially causing adverse effects or reducing their effectiveness." Overall, it's best to skip this one and stick to healthy, balanced meals instead.
2. HCG Diet
The human chorionic gonadotropin diet, otherwise known as the HCG diet, involves taking this hormone either orally or as an injection and maintaining an extremely low calorie intake, usually around 500 calories per day. There are a few reasons experts say you should steer clear of this diet. For starters, there's the fact that it may not even be effective: "Despite claims that HCG promotes fat loss and reduces hunger, there is no scientific evidence supporting these assertions," Best warns.
But HCG isn't only potentially ineffective; it can also be dangerous. "Furthermore, the use of HCG itself poses dangers, including the potential for hormone imbalances, blood clots, electrolyte imbalances, and the development of ovarian hyperstimulation syndrome (OHSS) in women," she says. Yikes!
Of course, there's also the fact that 500 calories per day is not nearly enough for your body to thrive on. "The extreme calorie restriction of the HCG diet can lead to nutrient deficiencies, muscle loss, and a slowed metabolism," Best lists. "Such severe caloric intake is insufficient for meeting the body's energy and nutritional needs, resulting in fatigue, weakness, and potential long-term health risks."
Ultimately, this diet "lacks scientific validity and is not recommended or approved by reputable medical and healthcare organizations."
At the end of the day, the best way to reach your goal weight is to practice healthy habits every day rather than attempting to cut corners with a quick fad diet. "Sustainable weight loss and overall health improvements are better achieved through balanced, nutrient-dense eating, and regular physical activity," Best concludes.
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