5 Red Flags of January Diets (Stop Wasting Time on Fads)
It's that time of year. People start searching for the best January diets, often without realising they could be pulled into something expensive, ineffective or even unsafe. January diets usually follow a feeling of overindulgence at Christmas, a desire to lose weight, or simply wanting better health.
January diets are often unsustainable and full of red flags. Watch out for extreme claims, secret formulas and fear based nutrition messaging. Focus on flexible, science led habits that support long term performance, energy and weight management.
Wanting better health and feeling in charge of your weight is completely normal, especially in a busy world where we want to feel our best. But it can quickly feel confusing when so many approaches don't work, or when January brings yet another round of yo-yo dieting.
Vanessa Sturman on Sky News talking about January diets
As a Health and Nutrition Coach and Award-Winning Speaker, I see these red flags catching people out a lot. I help busy leaders, professionals and other individuals build sustainable habits that actually stick, with no diets and no fads. Professionals need sustained energy, and imperfect but effective nutrition that works with hectic meeting schedules, travel, family and social lives. My keynotes, workshops and coaching for corporate clients help teams create long term healthy habits and avoid the damaging traps of quick fix programmes.
“It absolutely doesn't need to be perfect. Perfection kills progress and usually kills enjoyment too.”
I know how painful it is to go on a diet and then feel like a failure when it doesn't work. But often, the typical January weight loss mistakes come from following approaches that are completely unsustainable. Anything we implement has to fit your real life. It absolutely doesn't need to be perfect. Perfection kills progress and usually kills enjoyment too.
Here are five red flags to watch out for when you are scrolling through the internet or social media this January.
Red Flag 1: All Those Experts Are Wrong
This one is classic clickbait. If someone claims that all top doctors or organisations are wrong, ask why they supposedly know more than credible institutions such as the British Dietetic Association.
People who say things like "you don't need fibre" or "vegetables are toxic" are not aligning with rigorous science. Meta-analysis shows high fibre intake cuts all-cause mortality risk by 23% [1]. If someone claims they know better than decades of research, that's a warning sign. What most people need is help taking the science and turning that into practical actions in their busy lives: that’s what my talks, speaking and coaching focus on.
Red Flag 2: Secret Formulas for Weight Loss in January
There are no secret formulas, powders or supplements that magically make you lose weight and keep it off. Sustainable change comes from science and simple habits that suit your tastes, culture, dietary preferences and lifestyle.
The idea of hidden secrets preys on people who feel they must be missing something because they have struggled for a long time. Good health comes from consistent and realistic habits, not shortcuts that disappear as soon as real life gets busy again.
Building sustainable and evidence-based nutrition habits that fit your life and preferences is key to lasting success. When I work with professional clients in busy roles, even for a single session, we’re finding simple changes to what they’re already doing that can support performance and weight management, without perfection. My Power Hour, which is bespoke nutrition coaching is popular with busy leaders, parents, athletes and corporations. Feel free to check it out, or just book a non obligation chat with me here.
Red Flag 3: Fear Mongering and Claiming Foods Are Toxic
Fear does not improve health. It creates anxiety around food.
Influencers may claim certain foods are toxic in any amount, such as seed oils, even though research shows vegetable oils (including seed oils) lower LDL and total cholesterol compared to saturated fats [2].
Even if a food is not particularly health promoting, like cookies, calling it toxic is inaccurate. Eating cookies all day is not helpful, but having some as part of a balanced way of eating is absolutely fine.
Red Flag 4: Best January Diet Promises Like "Melt Belly Fat Fast"
To sell a programme or supplements, companies might make outlandish claims such as "drop 10kg in 2 weeks". It might be technically possible, but is it safe or sustainable? Probably not.
Any extreme programme can force you to eat less and lose weight for a short period. That does not mean it leads to enjoyable or sustainable weight management. It could also cause you to regain even more weight afterwards.
I enjoy ice-cream and cake as part of balanced eating. Cutting out all your favourite foods is not sustainable!
Red Flag 5: "Ditch Your Doctor or Your Meds"
A good nutrition programme should support healthcare professionals, not replace them. Changes to medication should only be made in consultation with qualified healthcare professionals, such as your GP or other relevant specialists.
Nutrition is not a replacement for medical care, and you are not a failure if you use medication. In fact, combining medical support with coaching that helps you build practical habits is often the safest and most effective route.
So Where Should I Start Instead?
January diets are unsustainable. You need a way of eating that is enjoyable, filling and flexible all year. You do not have to rush. I see January weight loss mistakes every year so I made a blog with my top tips for good performance and healthy weight management all year round when it comes to nutrition.
To avoid typical January weight loss mistakes, your approach should:
• Honour foods you love and your food culture
• Be flexible for eating out, travel and busy schedules
• Follow science and avoid fads
• Not demonise foods or insist on cutting things out
• Avoid perfectionism or creating anxiety around food
You can eat out, enjoy some chocolate or have fried food and still build a healthy and sustainable way of eating.
Putting It Into Practice and Getting Results
If you’re ready to avoid the trap of January diets and build sustainable habits, my Power Hour, talks, workshops and 1 to 1 coaching help busy professionals and teams build nutrition habits that fit real life. This supports energy, focus, resilience and weight management without January detox drama or any fads.
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Vanessa is a Multi-Award-Winning Speaker and experienced Health and Nutrition Coach. She helps busy people to adopt practical, delicious, and sustainable nutrition habits to support performance, resilience, focus and weight management. Her work bridges personal performance, business performance, and planetary health, helping leaders and teams introduce simple shifts that fit real life and culture, and that can be part of strategies to support performance and profitability, while contributing to wider planetary sustainability. She is a frequent media contributor on platforms including Sky News and BBC Radio. Her clients include Fulham Football Club and Cambridge University.
References:
[1] Zhang Y, et al. (2024). "Dietary fiber intake and all-cause and cause-specific mortality." Clinical Nutrition, 43(1), 123-134. https://pubmed.ncbi.nlm.nih.gov/38011755/
[2] Schwingshackl L, et al. (2018). "Effects of oils and solid fats on blood lipids." Journal of Lipid Research, 59(10), 1771-1782. https://pmc.ncbi.nlm.nih.gov/articles/PMC6121943/
Disclaimer
This blog post shares general nutrition and habit-building information based on evidence-based research. It is not personalised medical advice or a substitute for professional healthcare. Vanessa Sturman is a Nutrition and Health Coach, not a medical doctor. Always consult your GP or a registered healthcare professional before making dietary changes, especially if you have existing health conditions. Individual results vary.