The diet trap: why do we fall for fads that often fail? - Jacked Nerds Issue #015

144 new Jacked Nerds joined the squad this week. Excited to have everyone onboard. LFG!

I'll be honest with you.

I've tried a lot of diet trends in the early days of my fat loss journey, way before I had any food and nutrition literacy.

Intermittent fasting, juicing, vegan. I even remember trying some weird "seaweed only" diet back in university for a period of time. I actually did lose some weight at the beginning because I was eating nothing but seaweed, but it wasn't sustainable. Shocking, I know.

And that's the problem with many fad diets: they all feel like magic at first.

Until they don't.

So today, I want to pull back the curtain on why these diets feel like they work, why they stop working, and how to finally stop jumping from trend to trend hoping for the perfect fit.

Fad diets promise clarity in a world that feels like a constant firehose of nutrition advice. Simple rules like "no carbs" or "only eat from 12–8 PM" offer certainty.

That kind of simplicity is especially appealing because, as humans, we're wired to look for shortcuts and the path of least resistance. When decision fatigue sets in, clear restrictions feel like a relief — even if they don't always lead to sustainable change.

We also love structure. Keto gives you macros and food lists. Intermittent fasting gives you feeding windows. Paleo gives you a rulebook. These are often marketed as plug-and-play systems. They reward our pattern-seeking behaviour and decision minimization.

They also come with community. Subreddits, influencers, forums — there's usually a culture built around each trend. That belonging hits hard when you're navigating a goal that already feels isolating.

To top it off, most of these diets offer quick visual wins. And for some folks, they do work. However, that early weight drop is often water loss, not fat. Many folks find the restrictions unsustainable, and the weight bounces back.

A very low-carb, high-fat diet designed to shift your body into ketosis — a metabolic state where your body burns fat for energy instead of carbohydrates like glucose.

This became highly appealing to the masses in the early 2000s, because the rules are binary: carbs bad, fat good. You’re allowed bacon and butter. Appetite usually drops. What’s not to love?

But calorie intake can creep up fast in a high-fat diet. Keto treats, nut butters, and cheeses are extremely calorie dense. Many rely solely rely on the diet, forget to or don’t track, throwing energy balance off.

A time-based eating approach. Popular versions include 16:8 and OMAD (one meal a day).

It can work because it reduces meal frequency, which for some people leads to reduced daily calorie intake. It's simple to follow and fits into busy lives.

But reducing meal frequency isn't the same thing as reducing food volume. It's easy to overeat during your eating window, especially if you treat the fast-breaking meal like a reward.

This happened to so many friends of mine. They would skip meals until 3 or 4 PM. Then order a huge takeout from their favorite local Chinese restaurant and eat 2,000, 3,000, sometimes even 4,000 calories during their eating window.

Mimics ancestral diets by eliminating grains, legumes, dairy, and processed foods in favour of meats, vegetables, fruits, and nuts.

It appeals to those looking for a natural, whole-foods approach and resonates strongly within CrossFit and primal fitness communities. The structure feels intuitive and often leads to better food quality and fewer packaged items.

However, similar to keto, it's easy to overdo calorie-dense foods like dates, nut butters, and paleo treats. Even though the food quality improves, portion sizes can still overshoot energy needs, especially when 'clean' eating gives the illusion that calories no longer matter.

As the name suggest, the carnivore diet is all about animal products. Meat, eggs, organs, and sometimes dairy.

It’s radically simple, which can be appealing for people who want to eliminate confusion or feel overwhelmed by food choices. No food labels to decode, no macro tracking, and very little variety to manage. Some also report reduced bloating or mental clarity, likely due to the elimination of processed foods and fibre-heavy meals.

But this level of restriction can be hard to maintain. Social meals become difficult, variety is minimal, and nutrient gaps can develop over time. Adherence often breaks down, and with such high-calorie density in animal fats, it's surprisingly easy to overeat even when the food feels "clean."

The opposite of the carnivore diet, vegan/plant-based diet eliminates or minimizes animal products. Typically emphasizes whole plant foods like fruits, vegetables, legumes, and grains.

It appeals for ethical, environmental, and health reasons. High fibre intake promotes digestion and satiety, and large food volume can help with appetite control. It often feels like a clean, natural way to eat.

However, calorie density can sneak in through oils, nuts, seeds, avocados, and refined plant products. Vegan bowls, smoothies, and snacks can quickly exceed energy needs if not portioned carefully. Many also struggle to get adequate protein, especially complete sources, unless they’re deliberate with planning or supplementing.

Usually marketed as short-term resets, these involve drinking only juices, teas, or special mixtures for several days — typically between 3 and 7.

The appeal is emotional: a clean slate, a sense of control, and promises of toxin removal and rapid results. They’re especially tempting after holidays, vacations, or stressful periods where eating habits felt out of control.

In reality, most of the weight lost is water and lean muscle, not fat. These cleanses often lead to rebound overeating once normal eating resumes. There's no scientific evidence that they eliminate toxins more effectively than your liver and kidneys already do.

Last but not the least, the low-fat diet.

Still popular from the 90s era, this approach limits dietary fat to reduce overall calorie intake. During that time, many foods were reformulated as "fat-free" or "low-fat," often with added sugars or artificial sweeteners to preserve flavour.

The logic is that reducing fat lowers the calorie density of meals, making portions feel larger. Carbohydrates, particularly complex ones like grains and fruits, also became more socially acceptable and easier to incorporate.

But cutting fat too aggressively can lead to poor satiety, energy dips, and hormonal disruption. Fat is essential for absorbing vitamins A, D, E, and K, supporting brain health, and regulating hormones and cell function.

As a result, people often overeat low-fat but high-sugar foods, spiking blood sugar and cravings. Without enough fat to provide stability and satisfaction, the diet becomes harder to maintain long-term.

Every diet that works — whether it’s low-carb, low-fat, or plant-based — relies on the same fundamental principle: creating a consistent calorie deficit over time.

When that balance tips in the right direction, fat loss happens. When it doesn’t, progress stalls. The specifics of the food matter less than the overall energy equation.

Changing diets without understanding this principle is like swapping the outer packaging without checking the contents. It might look different, but the outcome depends on what’s actually inside.

What creates lasting change is a way of eating that matches your lifestyle, helps manage hunger, and allows for consistent adherence week to week.

You can eat carbs and lose fat.

You can eat meat and lose fat.

You can fast or snack all day and still make progress—if the energy balance holds.

The secret isn't in the trend. It's in your consistency. In portion awareness. In protein prioritization. In managing hunger, stress, and sleep so you don't keep breaking the system on weekends.

The goal isn't to chase magic spells or hype-driven hacks. What actually works is building a system that fits your life and helps you stay in a consistent, sustainable deficit.

It's the only fundamental principle that has served me well. It worked when I initially lost nearly 50 pounds, and it still helps me now when I'm cutting.

So next week, I'll walk you through the basics of calculating your daily macros, setting realistic targets, and building a nutrition plan for sustainable fat loss that works for you.

Think back to the last diet you tried. What were the rules? What worked for you? What didn’t?

Now ask: what parts of that diet could actually support a sustainable deficit? Keep those. Leave the rest.

With my bodyweight holding steady around 195lbs, I’m really happy with my progress in week 2, as I was able to add weight to all my big lifts.

Thanks to a stellar recommendation from a good friend of mine, I also bought a walking pad this week. Absolute game changer for getting more steps daily, especially during a crazy busy work week.

This is also my first time voicing over one of my reels, where I broke down in detail my bench day lifts, and how I felt throughout my workouts.

Check it out! Give me a follow if you haven’t already!

Shut up and take my money!

Real talk: this newsletter only works if it actually helps real people get stronger and healthier.

If today's breakdown on fad diets saved you from another dead-end trend, or if you finally understand why your past attempts didn't stick—share this with someone who needs to hear it.

Your friend stuck in the diet cycle? Your coworker who's always "starting Monday"? That family member who keeps asking for fitness advice?

Send them this issue. It might be exactly what clicks for them.

My mission: 10,000 like-minded legends in the Jacked Nerds crew by end of year.

Help someone break free from the diet trap and build something that actually lasts. 💪

Fad diets may lead to quick wins, but long-term success comes from building a system you can maintain. Focus on mastering energy balance and creating habits that fit your lifestyle so progress feels natural and repeatable.

That’s all for this week.
Catch y’all in the next one! ✌️