Dietitian Warns Against 3 New Year's Weight-Loss Trends

Registered dietitian Maddie Pasquariello has identified three specific weight-loss trends to avoid this New Year. Pasquariello, who practices in New York, focuses on the dangers of social media-driven advice that promotes unsustainable habits.

Her primary recommendation is to disconnect from social media to avoid the 'noise' of wellness influencers. She argues that this step is crucial for preventing an 'all or nothing' mindset that often leads to crash diets.

The three trends highlighted include intermittent fasting, stocking up on supplements, and following the alkaline diet. Pasquariello explains that these methods are often ineffective or based on pseudoscience, and she advocates for evidence-based approaches like the Mediterranean diet instead.

The New Year is a popular time for joining gyms and starting new diets, but Maddie Pasquariello warns that social media is often the source of bad advice. She notes that January is when many people spiral after a period of holiday indulgence.

Pasquariello suggests that the best way to avoid these pitfalls is to step away from digital platforms entirely. "My number one tip is actually to just get off social media," she said. "I find that a lot of the reason people overthink their meals or go on crash diets is because they're following all of these different health influencers and wellness creators, and there's just a lot of noise."

She acknowledges that the holidays can disrupt fitness routines and comfort zones, but she advises against letting that lead to drastic changes. As long as someone has been consistent for most of the year, a week or two of relaxation will not derail long-term progress.

Intermittent fasting is a buzzy trend promoted heavily around the holidays, involving time-restricted eating such as fasting for 12 hours or eating all meals within an eight-hour window. While some find it an easier way to restrict calories, Pasquariello warns that it is not a universal solution.

She explains that forgoing breakfast or lunch often leads to increased hunger later in the day. "Forgoing breakfast or lunch entirely will usually just make you that much hungrier later in the day, and potentially more likely to overeat," Pasquariello said.

Furthermore, she cites that one of the pioneering researchers behind intermittent fasting quit the diet in 2020 due to insufficient evidence. Instead of skipping meals, she recommends a smaller, protein- and fiber-rich morning meal paired with movement like walking or strength training.

During the height of the shopping season, wellness companies often pitch supplements promising weight-loss hacks. Pasquariello advises extreme caution regarding these products.

"Beware of anyone telling you that there is a magical pill or supplement that can curb cravings, boost metabolism, or promote weight loss naturally," Pasquariello stated. "Nutrition science does not work like that, and 99.99% of these supplements are just a waste of your money."

While supplements can be beneficial for correcting specific deficiencies—such as magnesium or zinc—with a doctor's approval, taking them without bloodwork is potentially unsafe. Excess vitamins like iron or vitamin A can cause serious health side effects.

The alkaline diet promotes eating only fruits, vegetables, nuts, and legumes based on the claim that it alters the body's pH to promote weight loss. Pasquariello identifies this trend as pseudoscience.

"Your body regulates pH on its own," she explained. "Anyone promoting that they can change their pH through a supplement, hydration pouch, or diet does not know what they're talking about."

She notes that while some people feel better on this diet, it is likely because they are cutting out ultra-processed foods or have specific sensitivities to gluten or dairy. However, the diet is restrictive and cuts out beneficial nutrients like omega-3s found in salmon. Pasquariello recommends the Mediterranean diet as a research-backed alternative that focuses on lean proteins and whole foods.