By Coach Kari
Every week, it seems like there’s a new nutrition trend that promises to be the secret to health, fat loss, or long life. One day it’s keto. The next it’s carnivore. Then it’s celery juice, intermittent fasting, or some exotic superfood powder you’ve never heard of before.
It’s no wonder people feel confused. Nutrition advice can sound like it’s constantly changing — but in reality, the fundamentals haven’t changed in decades. What’s shifting is the marketing.
So how do you tell if a new diet or trend is worth your time… or just BS? Here’s how I break it down.
Why Nutrition Trends Spread So Fast
Before we talk about how to evaluate them, let’s talk about why they catch on so quickly:
- They promise fast results. “Lose 10 pounds in 10 days” sells. “Build healthy habits slowly” doesn’t.
- They create a sense of belonging. People love communities and labels — “I’m vegan,” “I’m keto,” “I’m paleo.”
- They oversimplify a complex problem. Instead of addressing lifestyle, stress, and consistency, they say, “Just cut out this one thing and all your problems will be solved.”
It’s marketing genius — but nutrition isn’t that simple.
The Kaizen 3-Question Test for Trends
When you hear about a new diet, ask yourself these three questions:
1. Is it sustainable for me long-term?
Could you see yourself eating this way six months, a year or even six years from now? If not, it’s not a solution — it’s a temporary restriction.
2. Does it cut out entire food groups for no medical reason?
If a diet tells you to completely eliminate carbs, fruit, or dairy (without a legitimate allergy or intolerance), that’s usually a red flag. Balance, not elimination, works for most people.
3. Does credible research back it up — not just influencers?
One influencer’s dramatic before-and-after photo doesn’t equal science. Look for scientific studies, consensus among nutrition professionals, and evidence that extends beyond a single testimonial. If it fails any of these three, it’s not worth your energy.
Common Nutrition Trends (and How They Score)
Keto
- Sustainable? For some, but not most.
- Cuts out food groups? Yes — nearly all carbs.
- Research? Works for short-term fat loss, but long-term adherence is low
- Verdict: Not BS, but not necessary unless you truly enjoy eating that way.
Intermittent Fasting
- Sustainable? Often, yes — especially if skipping breakfast feels natural.
- Cuts out food groups? No, just changes when you eat.
- Research? Shows benefits for calorie control and some metabolic health markers.
- Verdict: Can work, but it’s not magic — it just helps some people eat fewer calories and individual results, especially in women varies.
Detox Teas & Cleanses
- Sustainable? No.
- Cuts out food groups? Yes — often everything but juice or tea.
- Research? None. Your liver and kidneys already detox your body.
- Verdict: 100% BS. Save your money.
Plant-Based Eating
- Sustainable? Yes, if done well.
- Cuts out food groups? Animal products, but can be nutritionally complete with planning.
- Research? Strong evidence for heart health and longevity.
- Verdict: Legitimate if it aligns with your values and you plan protein carefully to achieve the amino acids your body needs.
The Red Flags of a BS Trend
- Promises extreme results in a short period of time.
- Demonizes a single food group (“Carbs are toxic!”).
- Requires expensive supplements, powders, or “detox kits.”
- Sounds too good to be true.
What to Focus on Instead
No matter what trend comes and goes, these fundamentals never change:
- Eat mostly whole, minimally processed foods.
- Include protein, vegetables/fruit, carbs, and healthy fats in your meals.
- Stay hydrated.
- Move your body daily.
- Be consistent more than perfect.
These habits might not sound flashy, but they’re the ones that actually work long-term.
The Bottom Line
Trends will keep coming and going. Some are harmless, some are helpful, and some are downright harmful. The trick is knowing how to filter through them without getting caught up in the hype.
The next time you hear about the “next big thing,” run it through the 3-question test. If it fails, skip it. If it passes, and it feels like a fit for your lifestyle, test it out — but remember, no single trend is the magic answer.
Action Step for You:
Think of the last nutrition trend you tried. Did it pass the 3-question test? If not, let it go. Choose one foundational habit this week (like adding protein to each meal) and put your energy there instead.
And if you’re ready to stop chasing trends and start building sustainable habits, the Kaizen 21-Day Reset is your kickstart. It’s designed to help you reframe your nutrition and focus on what really works — no gimmicks required.