Ah, January. A time for fresh goals, new routines, and investing in your health. While we’re all gearing up to make 2025 the year we feel our happiest, healthiest, strongest, and most confident, it feels like the perfect time to address something that pops up like clockwork every January: fad diets. Keto, carnivore, or cutting out fruit because “sugar is bad.” Social media loves to hype these overly restrictive trends as golden tickets to achieving your health goals. But are they really? Let’s unpack it.

Why Fad Diets Are So Loud

During the first year of my Nutrition and Dietetics degree, a lecturer once said something that has stuck with me: “The less you know about something, the more you think you know. But the more you learn, the more you realise just how much there is to know.”

She explained how this couldn’t be more true when it comes to nutrition. At first glance, it seems simple: eat this, not that. But the deeper you dive, the more you uncover its complexity. Nutrition isn’t black and white. It’s shaped by biology, psychology, culture, environment and lifestyle.

This is why social media can be such a tricky space for nutrition advice. The loudest voices are often the ones making bold, oversimplified claims, and all too often lack the qualifications to grasp this complexity. The carnivore diet for example, which is characterised by eating only animal products, was championed by someone with no nutrition credentials who later walked back their claims (after profiting from book sales, of course), due to the fact that it is detrimental for long term health.

These oversimplified messages may sound appealing, but they rarely tell the full story. Take the keto diet, for example. It is often praised for quick weight loss, but in reality, much of that initial drop comes from cutting carbohydrates and losing water weight, not actual body fat. Over the medium to long term, keto is no more effective than a standard calorie deficit for sustainable fat loss. When a solution seems overly simple, it’s often not the full picture. Instead, focus on building habits that align with your goals and lifestyle.

The Problem with Quick Fixes

Diets like keto and carnivore might seem exciting at first. They’re new, shiny, and come with big promises and usually are backed by an influencer with a 6 pack or a Doctor (in anything but nutrition).

But let’s be real, they are not sustainable, healthy, or enjoyable. Such diets very often promote cutting out entire food groups, which not only can compromise your long term health, but can also lead you stuck in a cycle of restriction and overeating, again, again, and again.

There’s nothing groundbreaking about these diets, they aren’t magic. At their core, they’re just calorie deficits dressed up as “quick fixes,” often marketed to take advantage of those who might not fully understand the science behind nutrition.

There are also long-term risks to think about:

●     High Saturated Fat Intake (common in these diets) is linked to adverse health outcomes.

●     Low-Carb Diets can leave you feeling flat, sapping your energy for being active at pilates, running, the gym, or just living your life.

So, What Actually Works?

The good news is that you don’t need to follow a restrictive diet to achieve your goals, whatever they may be. Whether you’re looking to feel more energised, build strength, improve body composition, support your gut health, or simply create a healthier relationship with food, sustainable habits are where the magic happens.

To kick things off, I’ve put together some simple, practical ideas for health goals that anyone can try. Did you know that a whopping 90%+ of Australians don’t eat enough veggies? Adding more colour to your plate is one of the simplest ways to level up your health. So, to make things easier, I’ve pulled together some fun and practical ideas to help you todo this!

Eat MoreFruits and Veggies

• Why it matters: They’re packed with fibre, nutrients, and are great for gut health. Plus, they keep you feeling full and satisfied.
•  How to do it:
  • Stock up on frozen veggies: they’re just as nutritious (if not more, when snap frozen) than fresh and help reduce food waste.
  • Pre-chop your veggies after shopping so they’re ready to go during the week.
  •  Struggle to finish fresh produce before it spoils?Try pre-packaged options like carrot sticks and mini hummus tubs for a quick, easy snack.

Make Snacks Fun

• Frozen banana pops dipped in dark chocolate =dessert that hits your sweet tooth and gets in some fruit.

• Mango chunks mixed with yoghurt, frozen into bites =a yummy, nutrient-packed treat.

Focus on Balance, Not Perfection

• Love family pasta night? Keep it! You can enjoy carbs, your favourite meals, and still hit your goals. It’s about creating habits that work for your life.

The Bottom Line

If a diet sounds too good to be true, it probably is. Nutrition isn’t just a quick fix. It's about building habits that work with your life, not against it. You don’t need to cut pasta or live on steak and eggs to reach your goals (thank GOODNESS).

This year, as you scroll through social media, I hope you feel empowered to spot the empty promises of diet culture, rather than feel guilty and like you need to excessively restrict yourself to reach your health goals. Your health journey doesn’t need to be perfect, it just needs to feel right for you.

Let’s make 2025 the year of balance, energy, and enjoying the foods you love. If you’re setting new health goals, I’d love to hear them! Tag us on social media and share your wins, big or small.

Happy New Year!

-      Faith 🌸 from @futureyounutrition

If you're interested in learning more about sustainable food choices, check out our blog Mindful Nutrition: Embracing Holistic Health.