Here's What 3 Dietitians Want You to Stop Doing

The sheer amount of dietary advice scattered across social media is hard to ignore. Thanks to social media and popular health and wellness influencers, consumers are fed a constant diet of nutrition-related tips and trends.

Social media influencers often make bold claims about specific supplements or fad diets, and some even post detailed recipes for DIY detox smoothies and natural antibiotics.

Once a new health trend goes viral, changing public opinion is challenging, even when following the advice could be potentially harmful. People may take supplements or follow specific diets, thinking they are healthy when, in reality, they don't provide any significant health benefits.

Since social media can be full of misinformation about nutrition, it’s difficult for consumers to know whether specific supplements or a new diet-related trend is worth the effort.

To gain more insight, WellnessPulse asked three dietitians about the most common dietary mistakes people make and which nutrition and diet trends they think deserve a hard pass.

1. Taking unnecessary dietary supplements

According to market trends, in 2023, the dietary supplement industry took in $53.58 billion, with sales expected to continue to increase over the next six years.

Moreover, data from the 2023 CRN Consumer Survey on Dietary Supplements revealed that 74% of U.S. adults take supplements, and 55% consider themselves regular users. Moreover, 92% of survey respondents believe that nutritional supplements are essential to maintaining health.

"Many people take vitamins and minerals without knowing their actual nutrient levels," says Lama Dalloul, a clinical dietitian at Bioniq. "Over-supplementation of certain vitamins, such as fat-soluble vitamins like A, D, E, and K, can be harmful."

Dalloul explains that personalized supplementation, based on blood tests, ensures individuals get precisely what they need.

Taking dietary supplements to treat health conditions is another concern among nutrition experts.

For example, Jesse Feder, a personal trainer, registered dietitian, and contributor to My Obesity Team, says that some people take omega 3 supplements because they believe it will help lower cholesterol.

"Omega-3 supplements used to be touted as one of the best supplements to lower cholesterol however, current research no longer suggests this," he explains.

Since many people are short on time and find preparing and cooking healthy meals challenging, some might believe supplements, like green powder supplements, can fill in the nutritional gaps and replace whole foods.

However, Feder says that no dietary supplement can fully replace the health benefits, fiber, and nutrients found in fruits and vegetables.

2. Thinking the keto diet is for everyone

The ketogenic (keto) diet is high in fat and low in carbohydrates and is touted as a weight loss eating strategy. However, it might not be the best choice for everyone.

"The ketogenic diet has gained popularity, but it is not suitable for all individuals," says Dalloul. "A high-fat, ultra-low-carb diet may negatively impact gut health and long-term metabolic function if not carefully monitored."

Feder tells WellnessPulse that low-carb diets like keto can also impact other aspects of wellbeing.

"Carbohydrates are actually the main source and preferred source of energy by our bodies," Feder explains. "Certain carbs such as whole grains are filled with gut-healthy fiber which has a plethora of health benefits."

3. The carnivore diet

As its name suggests, the carnivore diet primarily consists of animal products such as meat, eggs, fish, and dairy. Since it's extremely low in carbohydrates, it's more restrictive than the ketogenic diet.

Following this eating pattern is thought to promote weight loss, reduce inflammation, and improve specific metabolic markers.

However, Scott Baptie, MSc, a nutritionist and Sunday Times recipe book author at Food for Fitness, says the carnivore diet doesn't live up to the hype.

One of the worst diet fads right now has to be the carnivore diet. The idea of cutting out all plant-based foods and surviving solely on meat is baffling. Without fiber, vitamins, and antioxidants from vegetables, it's a nutritional car crash waiting to happen.

Scott Baptie, MSc

While a 2021 study found that people following this meat-based eating style experienced few adverse effects and reported health benefits and high satisfaction, more recent research revealed potential gaps in nutrition.

For example, 2024 research published in Nutrients found that the carnivore diet met several national nutrient reference value thresholds for nutrients such as riboflavin, niacin, phosphorus, zinc, vitamin B6, vitamin B12, selenium, and vitamin A.

However, it did not meet thresholds for thiamin, magnesium, calcium, vitamin C, and, in some cases, iron, folate, iodine, and potassium. In addition, fiber levels in the carnivore diet were significantly below recommended levels, and sodium levels were relatively high.

4. Relying on processed 'health' foods

Swapping conventional packaged foods for organic or 'health food' versions can potentially reduce an individual's exposure to some chemicals, such as artificial colors, flavors, or preservatives.

For example, in a 2021 study conducted by Environmental Working Group (EWG), scientists examined more than 80,000 packaged foods and found that organic products contained significantly fewer ingredients associated with adverse health effects.

However, some "health food" products might not be the healthiest choice.

"Relying on processed 'health' foods — items marketed as 'low-fat,' 'sugar-free,' or 'high-protein' often contain artificial additives, excessive sweeteners, and unhealthy fillers," Dalloul says. "These processed alternatives can disrupt gut health and metabolic function."

Even organic processed foods can contain high sodium, fat, and sugar levels.

Whole, minimally processed foods are always a better choice, but it's important to enjoy them in moderation. For example, opting for a piece of fresh fruit rather than a sugar-free snack bar or choosing whole grains like quinoa or brown rice over refined versions can help nourish your body without the negative effects of artificial ingredients.

Lama Dalloul

5. Cutting out entire food groups

Going gluten-free (GF) or ditching dairy-based foods has surged in popularity over the past few years. While avoiding gluten is critical for people with celiac disease, and people with lactose intolerance may find relief by opting out of dairy, the benefits of eliminating these foods for people without these conditions are less clear.

One of the biggest dietary mistakes people make is cutting out entire food groups unnecessarily. Carbs, dairy, and gluten have all been unfairly demonized, but unless there's a genuine medical reason, like celiac disease, eliminating them is more hassle than it's worth.

Scott Baptie, MSc

Some people choose to go gluten-free because they believe it can help with allergies, chronic fatigue, autoimmune, and digestive issues. However, evidence to support these claims is lacking.

Moreover, some research has shown that for non-celiac individuals, gluten-free diets may lead to nutritional deficiencies and pose an unnecessary financial burden, as gluten-free foods are often more expensive than non-GF foods.

"A better approach is 'cut back, don't cut out,'" Baptie suggests. "You can still eat healthily by including supposedly 'bad foods' in your diet, it's all about moderation and making sure that about 80% of the time you're eating whole, minimally processed foods."

6. Drinking detox teas and juice cleanses

Toxins can enter the body via food, household cleaning products, and the environment. The human body can remove foreign toxins on its own, with the help of organs like the kidneys, liver, and skin.

Despite this, detox beverages and juice cleanses are promoted as a way to speed up this process. Some influencers even claim they can improve specific health conditions and boost weight loss.

"These often promise rapid weight loss and toxin removal but typically lead to muscle loss, dehydration, and metabolic slowdowns rather than sustainable health benefits," Dalloul tells WellnessPulse. "Overuse can also put additional stress on the liver, which is already responsible for detoxifying the body, and on the kidneys, potentially causing strain or damage over time."

7. Slashing calories/crash diets

It's well known that reducing calorie intake and exercising more often can lead to weight loss. Experts suggest that a person should cut about 500 calories per day from their diet to lose weight.

With this in mind, some people may cut calories even more, thinking it will help them drop pounds quickly.

However, Baptie says that while a calorie deficit is needed for weight loss, extreme restriction usually backfires.

“Crash diets might lead to rapid weight loss, but they're unsustainable, often slowing metabolism and making long-term weight maintenance a nightmare,” he explains.

Moreover, Baptie suggests that the key to lasting weight loss is developing sustainable dietary habits instead of practicing extreme calorie restriction.

Many people think that for a diet to be effective, it has to involve suffering. This is nonsense. Simple, manageable changes — like having more protein at breakfast — work far better than forcing yourself to eat joyless, bland meals for the sake of weight loss.

Scott Baptie MSc

Final thoughts

American Heart Association (AHA) recommendations suggest that a healthy diet pattern focuses on a variety of fruits and vegetables, whole grains, and protein from sources such as legumes, nuts, fish, and lean meats.

The AHA also recommends that people consider using vegetable oils such as canola, corn, olive, soybean, and sunflower oils and reduce their intake of processed foods, foods with added sugars or high sodium levels, and alcoholic drinks.

Overall, the consensus among health experts is that following a healthy diet and engaging in regular physical activity might be a more effective and sustainable strategy for losing weight or boosting overall health than relying on trendy diets and unproven nutrition-related hacks.