10 Diet Trends That Are Doing More Harm Than Good, According to a Nutritionist

From the low-carb era to the carnivore phenomenon, nutrition trends are plentiful. Scroll social media and it’s an endless stream of advice. But if there’s one thing these trends reveal, it’s our collective obsession with quick, transformative fixes. Society loves a shortcut to better health—we want immediate results. However, as a Nutrition Consultant, I can attest that true well-being isn’t built on temporary fads. Nor is it found in the latest craze. It’s in the non-sexy basics we’ve known all along. With that in mind, we’re diving into outdated nutrition trends, why they don’t serve us anymore, and how to embrace a long-term health strategy.

Featured image from our interview with Sanne Vloet by Michelle Nash.

From Restriction to Nourishment

As our understanding of nutrition expands, so does our knowledge of what truly benefits our well-being. We’re no longer bound by snack packs with rigid calorie limits or fearful of nourishing foods (i.e. eggs!). Today, there’s a growing emphasis on fueling our bodies for stable energy, balanced hormones, and overall health. It’s a refreshing shift—one that encourages nourishment over restriction.

Getting Back to the Basics

In a world overflowing with new diets, it’s easy to get caught up in extremes. But true, lasting health isn’t about jumping from one trend to the next. It’s about the fundamentals. They’re the true backbone of a balanced lifestyle. These time-tested pillars—whole foods, daily movement, and good sleep—offer something far more valuable than flashy promises. They help us build a solid foundation for our present and future selves. By embracing these essentials, we can leave behind the noise of fleeting fads.

1. The Low-Fat Era: Why Fat-Free Isn’t the Key to Health

Let’s start with the infamous low-fat craze. It swept through the 80s and 90s, luring consumers with the promise of easy weight loss. Marketers capitalized on our fear of fat, filling grocery shelves with processed, fat-free products (containing added sugars and artificial ingredients). But we now know this approach is deeply flawed. Healthy fats are essential for hormone production, brain function, and even heart health. By cutting them out, we overlooked critical nutrients that support everything from satiety to stable blood sugar.

Low-fat fad is out. Fortunately, the low-fat fad has been debunked, making way for healthy fats.

Healthy fats are in. Avocado, nuts, seeds, coconut, olive oil, fatty fish, etc. take their rightful place on our plates.

2. The War on Eggs: Unpacking the Truth About Cholesterol

For years, eggs were vilified for being high in cholesterol, leading many to avoid them for fear of harming their heart health. However, modern science has shown that dietary cholesterol has a minimal impact on blood cholesterol—for most people. Eggs are a powerhouse of nutrients, providing protein, vitamins, and minerals that support everything from fertility to brain health.

Vilifying eggs is out. This outdated nutrition trend has thankfully given way to the understanding that eggs can be part of a balanced, healthful diet.

Pastured-raised eggs are in. When possible, opt for pasture-raised eggs. You’ll get the most bang for your nutrition buck.

3. 90-Calorie Snack Packs: Why Real Food Always Wins

Remember those 90-calorie snack packs filled with processed cookies, chips, and other artificial treats? These low-calorie snacks were marketed as the perfect way to keep calories in check, but they were often packed with artificial ingredients. Not to mention, they were totally unsatisfying. Now, we recognize that quality matters more than quantity (particularly when it comes to protein bars!).

Ultra-processed snack packs are out. Gone are the days of relying on ultra-processed, low-calorie snack packs that left us craving more and often led to a mid-afternoon blood sugar crash.

Whole-food snacks are in. Whole-food snacks help us worry less about staying within a strict calorie range and more about choosing options that are truly filling and nourishing. Our favorites? An apple with almond butter, Greek yogurt with homemade granola, hummus with veggies, and cottage cheese on toast. These provide lasting energy, making this outdated nutrition trend a thing of the past.

4. The Juice Cleanse Craze: When Less Isn’t Always More

Juice cleanses gained massive popularity as a way to “reset” the body (i.e., quickly shed unwanted pounds). While juicing does provide vitamins, it lacks fiber and protein. And this leads to blood sugar spikes and crashes—increasing sugar cravings. Additionally, these cleanses tend to be extremely low in calories, which can actually slow down metabolism.

Juice cleanses are out. Sayonara, blood sugar-spiking juices. Whole fruits and veggies, enjoyed in their natural, fiber-rich form, support a more sustainable approach to health—no extreme calorie-cutting required. At the very least, swap your juice for a nutrient-dense smoothie.

Balanced meals are in. It’s no secret that whole, balanced meals are much better for long-term health and energy. Plus, your liver and kidneys are more than capable of detoxing your body without the need for extreme, nutrient-deprived cleanses.

5. The “Carbs Are the Enemy” Mentality: Carbs Are Not the Villain

Another outdated nutrition trend? The demonization of carbohydrates. While low-carb diets (like Atkins and keto) have remained popular, they often overlook the fact that carbs are fundamental for energy—especially for women. Cutting out complex carbs can lead to nutrient deficiencies and negatively impact mood, energy, menstrual cycles, and sleep.

Cutting carbs is out. Gone are the days of seeing carbs as the enemy. Cutting out carbs entirely often leads to low energy, cravings, and unsustainable eating patterns. What we’ve learned is that overly restrictive approaches tend to backfire, leaving us less satisfied and nutritionally deprived.

Choosing complex carbs is in. Today, we’re embracing complex carbs—like sweet potatoes, quinoa, and whole grains—as an essential part of a nourishing diet. Paired with protein and healthy fats, complex carbs are a powerful ally in our wellness journeys.

6. Artificial Sweeteners Everywhere: Why They’re Not the Healthier Option

In the quest to avoid sugar, many people turned to artificial sweeteners, believing they were a “healthier” choice. However, research now shows that artificial sweeteners can disrupt gut health, alter metabolism, and even increase cravings for sweet foods. Natural options—like raw honey and pure maple syrup—are now recognized as better choices. The shift away from this outdated nutrition trend has helped people reconnect with real, satisfying flavors.

Artificial sweeteners are out. Artificial sweeteners may have seemed like a smart swap for sugar, but they’ve proven to come with a slew of gut-related issues. As more people look to nourish their bodies, the focus has shifted away from overly processed sugar substitutes that often miss the mark on taste and health.

Blood sugar-friendly sugars are in. Options like raw honey, pure maple syrup, and even low-glycemic sweeteners (like monk fruit and stevia) provide a more wholesome way to enjoy sweetness while keeping blood sugar in check. This approach steers clear of the hidden health risks of artificial additives.

7. The Fear of Salt: A Balanced Approach to Sodium

For years, sodium was seen as public enemy number one, with low-sodium everything flooding the grocery store aisles. While excessive sodium can contribute to high blood pressure, salt is paramount for electrolyte balance, nerve function, and hydration. Nowadays, the focus is on choosing high-quality salt and avoiding overly processed foods, rather than obsessing over sodium content in whole foods.

Fearing sodium is out. For years, sodium was vilified, with a heavy emphasis on reducing it at all costs. This mindset led to the rise of low-sodium alternatives, often made with artificial ingredients or devoid of essential minerals.

Choosing quality salt is in. Instead of fearing sodium, the focus has shifted to choosing high-quality, mineral-rich salts like Himalayan pink salt or sea salt. These salts provide essential minerals and help maintain proper hydration, all while supporting your body’s natural functions (when consumed in moderation).

8. Weight Loss Teas and Detox Teas: A Trend That’s Gone Cold

Weight loss and detox teas claim to offer fast results for shedding pounds, but many of them contain laxatives/diuretics that could strain the digestive system. These teas are a prime example of outdated nutrition trends that promote rapid, unsustainable weight loss (sigh). Today, we understand that true health is about consistent, nourishing habits—not quick fixes.

Sipping detox teas is out. Weight loss and detox teas promise quick fixes, often with harmful ingredients that disrupt digestion and lead to unsustainable results.

Enjoying a tea ritual is in. Rather than seeking instant weight loss, focus on enjoying a mindful, soothing tea ritual that supports overall well-being. Choosing high-quality, herbal teas with beneficial properties—without the harsh side effects—is the new trend for long-term health.

9. No Eating After 7 PM: Why Timing Doesn’t Define Your Diet

The “no eating after 7 p.m.” rule gained popularity with the belief that late-night eating causes weight gain. However, research now shows that it’s more about what and how much you eat, rather than when you eat.

Not eating after 7 p.m. is out. First and foremost, your metabolism doesn’t “turn off” at night. While your body does naturally slow down in the evening, it doesn’t stop metabolizing food after a specific time. Eating later won’t inherently cause weight gain unless it leads to a calorie surplus. Additionally, late-night snacking—in and of itself—isn’t necessarily unhealthy. What you choose matters. Lastly, eating based on time (rather than hunger) can disrupt your body’s natural hunger and fullness cues.

Listening to your hunger cues is in. If you’re genuinely hungry later in the evening, a small, nutrient-dense snack may help stabilize blood sugar and support restful sleep!

10. Calorie Counting and Restrictive Dieting: Finding Freedom in Nourishment

The culture of calorie counting led many to focus more on numbers rather than actual nourishment. This approach often led to feelings of guilt, restriction, and eventually—burnout. Now, we prioritize listening to our bodies and recognizing that health isn’t defined by strict numbers. This shift away from calorie obsession has empowered many of us to focus on how foods make us feel, rather than their calorie count alone.

Calorie obsession is out. While some tracking can be helpful, obsession with “points” or “macros” made eating stressful for many and didn’t foster a healthy relationship with food.

Eating with intention is in. Instead of fixating on calorie counts, the focus has shifted to eating with mindfulness and purpose. This approach encourages us to listen to our bodies, appreciate the flavors of our food, and understand how different meals make us feel. By prioritizing nourishment over numbers, we embrace a more fulfilling way to enjoy food.

Empowering Your Body With Real, Whole Foods

These outdated nutrition trends may have once defined wellness culture. But as science evolves, so does our approach to food and health. By leaving behind restrictive, fear-driven trends, we can finally embrace a more nourishing and balanced way of eating. With whole foods, healthy fats, and an empowering mindset, we can fuel our bodies for energy, confidence, and strength—not deprivation. Here’s to celebrating a more informed, holistic, and personal approach to nutrition.