Ah, January. The month where social media feeds are flooded with ads for the latest miracle diets promising to help us drop five sizes by spring. From keto to the classic cabbage soup diet, the allure of quick fixes is undeniable. But are these diets a path to lasting health?
Fad diets are nothing new. Every few years, a trendy new one takes the spotlight. The keto diet touts its carb-cutting magic for rapid weight loss, while intermittent fasting champions the benefits of time-restricted eating. Calorie-counting apps promise precision but sometimes feel like a chore. Even old-school low-fat diets occasionally rear their heads, despite decades of evolving science.
Each has its fans, but are these diets actually healthy and sustainable? To find out, we spoke with a registered dietitian who helped us separate fact from fiction. Norine Khalil, Co-Founder of One Elephant Integrative Health Team and Lifeberry, offers this simple litmus test: “Can you maintain this for at least three to six months?” If the answer is no, it’s likely not sustainable.
Khalil suggests focusing on what to add to your diet instead of what to remove. Here are her top tips:
Any diet that makes sweeping promises or cuts out entire food groups raises some serious red flags.
HEALTHY EATING HABITS
Focus on plants. Most fad diets will have this one in common, for good reason. Plants are a key source of vitamins, minerals and fibre, all of
which are integral to optimizing health and weight. Incorporate a variety of colours and aim to fill 50% of your plate with plants for at least two
meals a day.
Protein. Protein helps regulate blood sugar (which can have a direct impact on weight management), keeps you feeling full, and supports muscle mass. Include a variety of lean and/or plant-based proteins like fish, chicken, turkey, tofu, edamame, or eggs. Have protein at each meal and snack and watch your energy begin to stabilize.
Choose your carbohydrates wisely. Carbohydrates are not the enemy. They are complicated, in a good way. You want complex carbohydrates in your diet, ideally within the hours of your day where your brain and body need them most (hint: this usually isn’t in the evenings). Choose options like brown rice, quinoa, oats, legumes, or sweet potato to ensure adequate fibre intake and steady blood sugar. (Author’s full disclosure: I wrote most of this article with one hand in a bag of sour cream and onion ripple chips. Pretty sure these are not the carbs Norine had in mind…)
ALL THE RIGHT MOVES
Moving your body is another important piece of the puzzle. Certified nutrition coach Lindsay Mundy emphasizes that movement isn’t just about burning calories – it’s about building fitness habits that support overall health and longevity.
Before diving into the latest trend, ask yourself: What am I really looking for?
Weight loss? More energy? Improved health? All of the above? Defining your goals can steer you toward lasting changes instead of fleeting, restrictive plans.
“While getting your heart pumping is important, strength training is a game-changer,” says Mundy. “It builds muscle, boosts metabolism, and supports fat burning, even at rest. As we age, hormonal shifts mean our body’s ability to maintain lean mass decreases. It’s so important to actively work to hold onto and build muscle mass so that we can live a more independent and active lifestyle in our later years.” She recommends strength training weekly, walking every day, and incorporating activities you enjoy, such as dancing or yoga to keep things interesting. “If it’s fun, you’re more likely to get off the couch and do it.”
It’s easy to chase the idea of a “perfect” plan, but life rarely goes according to script. Instead, focus on finding what works for you and aim for consistency. At the same time, give yourself grace– skipping a workout here and there or enjoying a treat doesn’t mean you’ve “failed.” Sometimes life offers us potato chips. So, eat the chips. Just maybe not the whole bag.
Instead of chasing that “unicorn” diet, focus on building nutrition habits that work for you. Pair that with regular movement, and you’re well on your way to a healthier, happier you.
By Lisa Thornbury
