Losing weight is complex and highly individual, often requiring time—especially when making lifestyle changes alone. Yet many diets promise quick results, making dramatic dietary overhauls tempting. According to dietitian and TODAY nutrition editor Natalie Rizzo, most diets set people up to fail and trap them in cycles of gaining and losing weight.
The Red Flag: Excessive Restriction
Rizzo identifies one key red flag in weight loss programs: extreme restriction for no clear reason. These programs often involve long lists of foods and nutrients to avoid, “but there’s really no clear reason why you can’t eat those foods,” she explains. While ultra-restrictive diets may be medically necessary—such as when managing diabetes—a successful weight loss program for the average person shouldn’t require strict rules and deprivation. Cutting out foods or entire food groups adds unnecessary stress and removes the pleasure from eating, which should remain enjoyable even during weight loss.
Why Extreme Approaches Don’t Work
Extreme diets simply don’t work for lasting results. The ketogenic diet, for example, is a high-fat, very low-carbohydrate approach where people are “not supposed to be eating a lot of fruits and vegetables.” While keto was originally designed as a treatment for epilepsy and promotes rapid weight loss, it is not a sustainable long-term approach. Losing more than 1-2 pounds per week isn’t recommended because it’s too difficult to maintain, and it carries health risks including muscle loss, nutrient deficiencies, and rapid weight rebound. The extreme restriction of carbs also means losing nutritious plant-based foods rich in fiber, which have been shown to promote weight loss.
A Better Approach
What works is making doable, sustainable changes. These include eating more nutrient-dense foods, emphasizing protein and fiber, making smart swaps, or adjusting portion sizes to create a calorie deficit. Rizzo recommends making smaller, gradual steps over a longer period—trying one change per week, then gradually adding more. For example, substituting one plant-based dinner or lunch for a more processed meal represents progress without overwhelming change.
This article is an AI-assisted summary. All facts and figures are drawn from the original report: https://us.headtopics.com/news/dietitian-s-no-1-red-flag-to-avoid-in-a-weight-loss-program-81344716