In this episode of The Savvy Patient, cohosts Dr. Gillian Goddard and Erin Stein debunk fad diets and explore what the science actually says about healthy eating. We discuss the problems with extreme diets, the limitations of diet studies, and why short-term weight loss doesn't necessarily lead to long-term health. For so many reasons, typical diets and fads are not sustainable. Most dieting strategies lack evidence. We highlight the DASH and Mediterranean diets as the two eating approaches with the strongest evidence, particularly for improving blood pressure, cholesterol, diabetes risk, and overall metabolic health. A healthy diet doesn't need to be extreme: eating mostly whole foods, getting enough fiber, limiting highly processed foods and excess sugar, staying hydrated, and making gradual, sustainable changes are more important than following a perfect diet. Bottom line: Forget the quick fixes. The best diet is one that supports your health and that you can realistically maintain long-term.

We take a moment to remind you that while this is a medical discussion, it is not providing a diagnosis or treatment or any medical advice. The only way to get a diagnosis, treatment or medical advice for your particular condition is through a discussion with your doctor.

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This episode was produced and edited by Erin Stein. Music: “All We Live For (instrumental)” by Wolfclub licensed through Audiio.com. Intro and outro edited, and video created, by Ian Mayer. The Savvy Patient logo by Amanda Spielman.