FOUND a trendy diet online that claims to shed pounds fast? Such regimens can pose serious health dangers and lasting complications, a Thomasian nutritionist-dietitian said.
These so-called fad diets — popular but usually short-term eating schemes that promise rapid weight loss or dramatic health gains through restrictive or unconventional rules — have surged on social media. Plans such as the keto diet, intermittent fasting, and juice detoxes lure Filipinos with promises of “miracle” results and quick transformations.
Asst. Prof. Kathleen Cruzada, chair of UST’s Department of Nutrition and Dietetics, said many of these diets were originally developed with therapeutic purposes in mind.
The ketogenic diet, for example, was introduced in the 1920s to manage epilepsy by shifting the body’s fuel source from carbohydrates to fats, before it became a popular weight-loss trend.
“If you follow it for the wrong use, it will harm you more than benefit you,” Cruzada told the Varsitarian.
Intermittent fasting, or IF, another widely practiced regimen, involves alternating between eating and fasting periods.
One of the most common approaches, the “16:8” method, prescribes 16 hours of fasting followed by an 8-hour eating window.
While often touted as a way to improve metabolism, Cruzada warned that IF can be risky for individuals with conditions like diabetes if done without proper medical supervision.
Juice detoxes claim to “cleanse” the body but strip it of essential nutrients such as protein and fiber. Similarly, high-protein and low-carb diets create the false impression that eliminating one food group guarantees weight loss.
“Nagkakaroon ng thinking ‘yong iba na kapag you eat protein, and you lessen your carbohydrates, you lose weight. But actually, carbs, protein, and fats, they are all sources of energy,” Cruzada said.
Cruzada said social media fuels these misconceptions, with influencers glamorizing unrealistic body standards.
In 2018, the National Nutrition Council issued a resolution against fad diets, warning of risks including nutrient deficiencies, slowed metabolism, binge eating, and the “yo-yo effect” — rapid weight loss followed by quick regain.
Cruzada explained that these harmful cycles often begin with seemingly harmless restrictions that later turn into rigid food rules.
“There’s no such thing as perfect food. It can be bad because of the amount — too much food that you take, or too little, or a diet that’s too restrictive,” she said.
The pursuit of a “perfect” body, often magnified by social media, may eventually overshadow the goal of genuine health, she said.
This can result in physical illness, mental strain, low self-esteem, and, in extreme cases, eating disorders.
Warning signs of disordered eating include fixations on specific food groups, avoiding social gatherings involving meals, frequent weight fluctuations, and constant comparison with peers or online personalities.
Cruzada recommends healthier alternatives, such as the MOVABA principle — moderation, variety, and balance — paired with an active lifestyle.
“You don’t have to actually restrict yourself when it comes to food, kasi the more you restrict yourself, the more you will crave eventually,” she said.
Cruzada underscored the importance of early nutrition education, beginning at the kindergarten level, to instill healthy habits from a young age.
“Whatever knowledge they have on nutrition and health, that’s what they will follow when they have their family,” she said. “And a healthy family, of course, will lead to [a] healthy community.”
The College of Education’s Department of Nutrition and Dietetics runs a free nutrition clinic for Thomasians, offering consultations and personalized guidance on healthier eating. Mary Dawn S. Santos with reports from Marielle F. Pesa
