September is just around the corner, and with it come New Year's resolutions and, for many, the need to address the excesses of summer. The scale becomes the center of attention, and, as every year, the dreaded miracle diets proliferate: plans that promise quick and effortless weight loss, but which, according to specialists, harbor numerous dangers. We spoke with several nutrition experts to debunk the myths and offer real, healthy alternatives.
The pressure to get back in shape in record time leads many people to adopt severe restrictions that, far from solving the problem, exacerbate it. Behind these crash diets lie not only physical risks such as muscle loss or nutritional deficiencies, but also a spiral of frustration and anxiety that ultimately creates a troubled relationship with food. In this article, we'll tell you what the experts say and how to get back on track with healthy habits without falling into common weight-loss mistakes.
Why miracle diets fail (and why we keep falling for them)
According to Dr. Amaro, physician and creator of the Amaro Method, “these diets connect with an emotional need: the urge to feel like we're regaining control.” The promise of speed and ease is very appealing when what people are looking for is peace of mind, not necessarily health. Specialists agree that there are clear warning signs : promising excessively rapid weight loss, eliminating entire food groups without medical justification, or standardizing the same plan for everyone. “When a diet ignores everything except weight, it's already telling us that it's not a serious approach,” she warns.
Nutritionist Pablo Ojeda, known for his appearances on shows like 'The Rock' and for his own transformation story, goes even further: “The real problem is usually the cravings, the anxiety surrounding food, and the brain circuitry that activates after a diet.” He himself weighed 140 kilos and knows firsthand that it's not a lack of willpower , but a biological response. After a period of imposed scarcity, the brain activates survival mechanisms that drive the search for high-calorie foods, creating a cycle of frustration that, in extreme cases, leads to eating disorders.
Hidden health risks
It's not just that fad diets don't work in the long run; they can be harmful. Dr. Amaro points out that severe restrictions can lead to muscle loss, fatigue, irritability, difficulty concentrating , and nutritional deficiencies. Furthermore, there's a psychological dimension: "These diets often leave you with a more conflicted relationship with food and with your own body than you had before starting." The rebound effect, that return of weight with a "bonus" that so many are familiar with, isn't a punishment for eating poorly one day, but rather the body's response to an unsustainable plan.
Dr. Álvaro Campillo, a general and digestive surgeon, adds that “September usually starts the same way: scales, restrictions, forbidden foods, and the goal of compensating in just a few weeks for all the excesses of summer.” But going straight from vacation on a diet is a mistake. The objective shouldn't be to reduce the amount of food, but rather to get the body to properly regulate when hunger and satiety occur . The gut isn't just where food is digested; it also plays a role in regulating appetite through metabolic and hormonal signals, such as GLP-1, a key hormone in the feeling of fullness.
Keys to resuming your routine without punishment
Faced with the temptation to start September from scratch, experts agree that it's important to gradually get back into your routine . "Gaining two or three kilos in the summer is a normal fluctuation, not a medical emergency," explains Dr. Amaro. The key is to return to regular sleep and meal schedules, gradually resume physical activity, and commit to a healthy, balanced diet without unnecessary restrictions. Rest, stress management, and movement are also essential: "Any plan that doesn't consider these three pillars is incomplete from the start."
Dr. Campillo emphasizes that a balanced gut microbiota plays a role in regulating appetite, satiety, glucose metabolism, and inflammation . The goal isn't simply to lose weight only to regain it, but rather to help the body find a new, sustainable balance. Professional guidance is essential for achieving this. Ojeda recommends "hacking" the system through nutritional education and personalized strategies, because what works for your neighbor might be detrimental to your metabolism. Every body is different, and only an individualized plan can prevent weight regain.
How to break the rebound effect loop
Guilt and self-criticism are the first to appear when the scale goes up after a diet. But Ojeda is emphatic: “It’s not a lack of discipline, it’s a design flaw in your plan that can be fixed.” Understanding that your body is trying to protect you (even if it does so inefficiently) changes the game. You don’t need a harsher approach, but rather better strategies and a long-term mindset . True transformation isn’t about losing weight quickly for a few weeks, but about building habits that can be maintained for years. “What truly adds years of quality life isn’t losing weight fast in September, but sustaining simple habits for decades,” concludes Dr. Amaro.
Ultimately, getting back into your routine doesn't have to mean sacrifice. Listening to your body, giving it time to adapt, and seeking professional help are the right steps to avoid falling into the trap of fad diets. Because feeling good about yourself is a marathon, not a sprint. And today is the perfect day to start running smart, without shortcuts or magic pills.
