How Fad Diets Hurt Me and What I Learned About Balance and Gut Health
For years, I jumped from one fad diet to the next, hoping for that “quick fix” to lose weight and feel better. Low-carb, juice cleanses, meal replacement shakes—you name it, I tried it. Sure, some of them worked in the short term, but what I didn’t realize back then was the damage I was doing to my body, especially my metabolism. Each time I stopped one of those diets, the weight came back, often worse than before. It was like my body was punishing me for trying too hard.
It wasn’t until I took a step back and focused on balance, gut health, and eating in a way I could actually maintain that things started to turn around. Here’s what I learned about the damage fad diets caused and how I found a healthy, sustainable path forward.
The Rollercoaster of Fad Diets
When I first started dieting, I was all about the “next big thing.” One week I’d cut out carbs entirely, the next I’d be sipping green juices for every meal, hoping to “cleanse” my system. And yes, I lost weight—but at what cost? I was starving, tired, cranky, and completely obsessed with food. My energy was nonexistent, and my cravings were through the roof.
The thing about fad diets is that they’re unsustainable by design. They promise quick results but require extreme restrictions. Once you stop following them (because, let’s be real, no one can live on cabbage soup or celery juice forever), the weight comes right back. It’s a vicious cycle:
- You lose weight quickly.
- Your metabolism slows down because your body thinks it’s starving.
- You quit the diet and go back to “normal” eating.
- Your slowed metabolism means you gain back everything—and then some.
This cycle didn’t just frustrate me—it damaged my metabolism. My body got used to running on less, which meant that as soon as I ate a reasonable amount of food, it stored it like crazy. I felt like my body was working against me, no matter how hard I tried.
The Wake-Up Call: My Gut Health
After years of yo-yo dieting, I hit a point where I realized something had to change. I wasn’t just struggling with my weight—I felt sick all the time. Bloating, low energy, cravings… it was like my body was sending me a signal that something deeper was wrong.
That’s when I discovered the importance of gut health. Fad diets had stripped my body of balance. By cutting out entire food groups and depriving myself, I’d wrecked the good bacteria in my gut—the ones that help with digestion, nutrient absorption, and even mood. My body wasn’t functioning properly because I hadn’t been feeding it what it needed.
To heal my gut, I focused on eating real, whole foods and reintroducing balance. I started including lean proteins, healthy fats, fiber from fruits and vegetables, and even healthy carbs. I also added probiotics—like yogurt and fermented foods—to rebuild the good bacteria I’d lost.
Learning to Be Balanced
Here’s the biggest lesson I learned: you don’t need to punish yourself to get healthy. Balance is the key to everything. Instead of cutting out foods I loved, I focused on eating smaller portions and listening to my body.
I developed a strategy that changed everything:
- I’d eat half of what I wanted.
- I’d drink water and wait 10-15 minutes.
- If I was still hungry, I’d have half of what was left and repeat.
This method worked for me because it was sustainable. I wasn’t starving myself. I wasn’t cutting out carbs, sweets, or any of my favorite foods. I was simply eating less, being mindful, and letting my body decide when it was satisfied. Over time, I trained myself to stop overeating without feeling deprived.
What Happened When I Stopped Dieting
When I ditched fad diets and focused on balance, everything changed:
- I lost weight gradually and kept it off. Instead of dropping 10 pounds in a week, I lost weight slowly—about 1-2 pounds a week—and it stayed off.
- My energy came back. Eating real, whole foods gave me steady energy throughout the day. No more sugar crashes or feeling sluggish.
- My cravings disappeared. Once I allowed myself to eat what I wanted in moderation, I didn’t feel the need to binge on sweets or carbs anymore.
- I felt healthier overall. My gut health improved, my bloating went away, and my mood got better.
The Takeaway
Fad diets might promise quick results, but they’re not worth the damage they cause. They hurt your metabolism, deprive your body of nutrients, and leave you feeling defeated when the weight comes back. The truth is, you don’t need a crazy diet to get in shape. You need balance.
Focus on eating whole foods, listening to your body, and being mindful of portions. You can still enjoy the foods you love—just in smaller amounts. Drink water, take your time, and don’t be afraid to treat yourself in moderation.
I spent years searching for the “perfect diet,” but the answer was simple: eat real food, eat less, and take care of your body. It’s not about being perfect—it’s about being consistent. When I stopped fighting my body and started working with it, I found the balance I’d been looking for. And I promise, you can too.
