The Truth About 4 Overhyped Diets: More Harm Than Good

 "April no weight loss, June full of regret"—as summer approaches, many rush to shed pounds. But extreme methods can backfire. Recently, a Gen-Z woman developed fatty liver from crash dieting, sparking widespread concern. Let’s debunk four trendy diets that promise quick fixes but risk your health.

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‌1. Ketogenic Diet (High Fat, Low Carb)‌

‌Claims‌: Forces the body to burn fat by cutting carbs, inducing ketosis.
‌Reality‌:

• A study in Frontiers in Nutrition found ketogenic diets ‌less effective for weight loss in females‌ and linked to side effects like hair loss, constipation, hormonal imbalances, and fatigue.
• Long-term high-fat intake raises cardiovascular risks (hypertension, atherosclerosis) and fatty liver disease.
• While some lose weight short-term, results vary widely.

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‌2. Meal Replacement Products‌

‌Claims‌: "Convenient, filling, and nutritious" shakes/bars to cut calories.
‌Reality‌:

• Most products ‌lack balanced nutrition‌, leading to deficiencies in protein, vitamins, and minerals.
• Very low-calorie diets (<1,200 kcal/day) risk muscle loss, weakened immunity, and rebound weight gain.
• Safe weight loss requires a ‌500–600 kcal deficit‌ with nutrient-dense foods, not processed substitutes.

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‌3. Enzyme Supplements‌

‌Claims‌: "Fat-burning enzymes" block fat absorption.
‌Reality‌:

• Enzymes (e.g., lipase) are proteins ‌destroyed by stomach acid‌, rendering them useless when ingested orally.
• These supplements often lack scientific backing and exploit pseudoscience.

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‌4. Bigu (Grain-Free Fasting)‌

‌Claims‌: Ancient Taoist practice of fasting or eating herbs to "detoxify" and burn fat.
‌Reality‌:

• ‌Wang Yongjian‌, Deputy Director of Xi’an Nutrition Society, warns: Prolonged fasting starves organs, damages metabolism, and increases disease risks.
• Anecdotal "success stories" are exceptions; most face fatigue, organ stress, and nutritional deficiencies.

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‌Science-Backed Weight Loss Strategies‌

‌WHO Guidelines‌:

• Aim for ‌0.5–1 kg/week‌ loss to minimize health risks and rebound.
• ‌Diet Tips‌:
  • Prioritize veggies, whole grains, lean proteins.
  • Reduce added sugars and saturated fats.
  • Eat slowly, stop at 70% fullness.
• ‌Exercise‌: 150 minutes/week of moderate activity (walking, swimming, cycling).

‌Key Takeaways‌:

• Avoid extreme diets: They harm more than help.
• Sustainable weight loss requires patience, balanced eating, and regular movement.
• Consult professionals before adopting restrictive regimens.

Don’t fall for trendy traps—prioritize health over shortcuts!