The first days of January are prime time for big promises about starting fresh, especially when it comes to food and weight loss. That’s also when the internet fills up with “best diet” searches and confident advice that sounds convincing at first glance. Dietitian Vanessa Sturman, a consultant with around a decade of experience, says many popular plans are built on guilt, harsh restriction, and claims that don’t stand up to scrutiny. She argues that these approaches often lead people to quit early because the goals feel impossible to live with.
One major red flag is any plan that guarantees dramatic results in a tiny window, such as losing 10 kilograms, about 22 pounds, in two weeks. Fast drops can happen with an extreme calorie deficit, but that’s rarely the same as lasting progress. The body may react quickly at first, yet the routine is usually too punishing to maintain. If something “works” only briefly before you rebound, it’s a sign the method is flawed, not your willpower.
Another warning sign is the idea of a secret formula, especially when it’s tied to a product that claims to burn belly fat overnight. Sturman stresses that there is no hidden hack that bypasses how metabolism, appetite, and habits actually work. These pitches often rely on vague language and glossy before and after stories rather than clear, practical steps. If the explanation is fuzzy but the purchase button is loud, it’s worth questioning what you’re really being sold.
Sturman also urges caution around fear based messaging, particularly influencers who label everyday foods as “toxic.” In her view, this kind of talk doesn’t create healthier eating, it creates anxiety and guilt. She points to seed oils as a frequent target, even though they are not automatically inflammatory and can be a more heart friendly option than butter in some situations. Even when a food isn’t especially nutrient dense, branding it as dangerous pushes people into rigid rules that often backfire, like banning treats entirely instead of learning moderation.
Finally, be skeptical of anyone who claims all experts are wrong, or suggests you stop listening to medical professionals or abandon prescribed medication. Sturman calls this clickbait with real consequences, because it encourages people to trade evidence for confidence. Instead, she recommends a balanced, flexible approach that includes fruits and vegetables, lean proteins, complex carbohydrates, and healthy fats in a way that fits your everyday life. If you’re making significant changes, a quick check in with a doctor or qualified professional can help you avoid choices that are unsafe or simply ineffective.
What’s the biggest diet red flag you’ve seen online, and how did you handle it? Share your experience in the comments.
