Red flags to look for when starting a New Year’s diet

By Ben Barry

A healthy eating coach has revealed some of the red flags to look out for when it comes to New Year's diets - including secret weight loss formulas and unrealistic promises.

Millions will be trying to stick to their resolutions this January, with improved eating top of the list for many.

And Vanessa Sturman - healthy eating and behavior expert with 10 years of experience in the industry - is here to help.

The 37-year-old claims that more than 80 percent of those who set resolutions themselves will fail.

She said this is down to people taking part in weight loss programs with "unrealistic promises" and not listening to experts.

Vanessa also revealed some red flags to watch out for - including influencers telling you all the experts are wrong and fear-based messaging around certain foods.

To stick to a resolution, Vanessa says you must incorporate it into your everyday life gradually instead of cutting out certain foods or food groups completely.

Vanessa, from Barnet, London, said: "We overindulged at Christmas, feel sluggish, and suddenly the internet is flooded with searches for the 'best January diets' and social media may give you compelling but misinformed ideas.

"Many programs, products and pieces of advice could be overpriced, ineffective, and sometimes even unsafe.

"Most January diets don't fail because of willpower; they fail because they are built on guilt, restriction, unscientific claims, and promises no program can deliver.

"Of course, there is some great advice, services and products out there, but in a world of misinformation and non-evidence-based practices, we do need to be vigilant."

One of the biggest red flags she sees is unrealistic weight loss promises that tell someone they can drop 10kg in two weeks.

She said people also need to be wary of "secret formulas" as there are no magic supplements or hidden tricks that can melt belly fat overnight.

Vanessa said: "Dramatic claims grab attention but rarely deliver lasting results.

"Quick weight loss might happen with a large calorie deficit, but it rarely leads to sustainable weight management and often backfires.

"If a diet only works short-term, it doesn’t work."

Vanessa said people should be mindful of fear-based messaging and people calling foods "toxic."

More from this section

Learning new skills can help protect against loneliness and depression

Red flags to look for when starting a New Year’s diet

Why dairy foods keep showing up in the carts of protein-focused shoppers

She said scare tactics like this don't make a person healthier, instead it makes them anxious about food.

Vanessa said: "Influencers sometimes label perfectly normal foods as 'toxic'.

"Seed oils are a classic example, despite evidence that they are not inflammatory and can be a heart-healthy swap for butter.

"Even if some foods are not nutrition powerhouses, calling them toxic is inaccurate and creates guilt.

"Eating cookies all day isn’t helpful, but including some as part of an overall balanced way of eating can absolutely fit into a healthy lifestyle."

Vanessa stresses the importance of being vigilant in the age of misinformation.

She said that someone claiming that "all the experts are wrong" about dieting is "classic clickbait.

If someone is claiming that doctors and scientists are wrong, you need to take a step back and question why.

Vanessa said: "If someone claims that doctors, researchers, or major health organizations have it all wrong, ask yourself why this one person supposedly knows more than decades of science.

"For example, anyone saying 'you don’t need fiber' isn’t aligned with the evidence.

"If someone tells you they know better than established research, that is a red flag, not a revelation."

Overall, Vanessa said that the January diet is unsustainable, and people need a way of eating that is enjoyable and flexible all year round.

To make your diet sustainable, Vanessa said you need a balance of fruit, vegetables, lean protein, complex carbs, and healthy fats that are tailored to your lifestyle.

Vanessa said: "Whether you are getting professional support, making changes yourself, or following influencers/educators online, keep your eyes peeled for these red flags.

"Discussing any changes with your doctor can also help you identify if you are doing something dangerous or ineffective.

"Build habits that support your energy, performance, and long-term health, and actually stick."

Vanessa's red flags:

• Influencers claim that all the experts are wrong.
• Secret formulas for January weight loss
• Fear-based messaging and calling foods toxic
• Advice to ditch your doctor or your medication
• Belly fat fast promises

Vanessa's top tips:

• Don't set unrealistic goals for yourself
• Incorporate your resolution into your everyday life gradually