5 Dieting Red Flags: How to Spot Unsustainable Plans Before They Derail You
Dieting is tricky. We’ve all seen the promises of quick results, but what if those “too-good-to-be-true” diets aren’t sustainable?
It’s easy to get caught up in weight loss plans that seem like a shortcut to success, but more often than not, they end up doing more harm than good in the long run.
Let’s break down the five biggest diet red flags that can derail your progress—and how to avoid them!
1. Extreme Calorie Restrictions
When a diet suggests cutting your calories way too low, that’s a huge red flag. If you’re told to eat fewer than 1,200 calories a day (for women) or 1,500 calories (for men), it’s usually a sign that the diet isn’t built for sustainable results.
Remember food also has important nutrients that are needed to build muscle, promote hormone production, and keeping your body healthy!
FOOD IS FUEL
When you restrict calories you are depriving your body of nutrients and your body will adapt by forcing you to try and eat more food or reduce energy output. Hence, why people binge/ have cravings/ or have low energy levels.
Instead: Focus on a moderate calorie deficit that allows you to still feel energized and satisfied. Aim for around 300-500 calories less than your maintenance calories, and remember, slow and steady wins the race!
P.S: The more body fat you have the larger your deficit can be
2. Rapid Weight Loss Promises
Any plan that promises quick, massive weight loss is another big warning sign.
Sure, you may see the scale drop rapidly at first, but most of that weight loss is water weight and depletion of glycogen (carbs stored in your muscles).
Instead: Opt for a plan that focuses on gradual weight loss—aiming for about 1-2 pounds per week. This ensures you're losing fat, not muscle or water, and allows for long-term success without feeling deprived.
3. Long-Term Health Is More Than Just Weight
Long-term health is about more than just weight. It’s about building muscle, staying consistent with cardio, maintaining healthy joints, and keeping your body fat percentage at a sustainable level that works for you.
Weight isn’t the only marker of health—strength, fitness, and overall well-being matters too!
Instead: Choose a plan that prioritizes muscle gain, good nutrition, and regular exercise. When you focus on strength and health, the weight will follow naturally, and you'll feel better overall.
That plan is at the bottom of this blog
4. Unrealistic Food Restrictions
If the diet tells you to completely cut out entire food groups (carbs, fat, etc.), it’s unsustainable. Your body needs a variety of nutrients to function at its best, and overly restrictive diets can lead to nutrient deficiencies, cravings, and even binge eating.
Instead: Aim for a balanced diet that includes a variety of foods. If you need structure, work with a plan that focuses on moderation—not elimination.
5. Lack of Flexibility
A plan that’s too rigid can be incredibly hard to stick with. Life happens, and there are days when you might not be able to stick to the plan perfectly. Diets that don’t allow for flexibility can lead to feelings of guilt or failure when you inevitably “slip up.”
Now onto the best part… The SOLUTION
How to Avoid These Red Flags
The key to long-term success is finding a diet that’s sustainable. Look for a plan that includes:
A balance of nutrients
Flexibility and enjoyment
Focus on health, not just weight loss
If you’re struggling to find a plan that works for you, consider starting with a reverse diet. This method has helped many people improve their relationship with food, build muscle mass, and create a healthy, long-term lifestyle. It’s all about gradually increasing your calories, restoring your metabolism, and focusing on progress—not perfection.
If you’re ready to start making sustainable changes, check out my Reverse Diet Blog to learn more about how you can build a healthier, more balanced lifestyle. You can start today by taking the first step toward a stronger, healthier you!
