Each year brings a wave of new strategies, some rooted in science, while others based on anecdotal success.

"A couple of years ago, everyone was talking about the plant-based diet (PBD)," nutritionist Yusra Hegy explained.

"It was fuelled by concerns over health, environmental sustainability, and animal welfare," she added. Unlike strict veganism, which excludes all animal products, the plant-based diet focuses primarily on plant-derived foods while allowing some animal products in moderation.

Research has shown that PBD can lower the risk of chronic diseases such as heart disease, diabetes, and certain cancers. "This is because the diet is typically high in fibre and rich in vitamins and minerals," endocrinologist Emad Abdallah noted.

Keto & Intermittent Fasting Dissected
 

Then there was the ketogenic (keto) diet, "which emphasises a high-fat, low-carbohydrate intake, pushing the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates," Hegy explained. This diet has gained popularity for its rapid weight-loss benefits and potential therapeutic effects for conditions like epilepsy and metabolic syndrome.

"Many experience quick weight loss due to the reduction in carbohydrates, which leads to a decrease in water weight," said Abdallah. However, "it requires strict adherence to macronutrient ratios and can pose many challenges for sustainability," Hegy added. "Care must be taken to ensure adequate intake of nutrients often found in animal products, such as vitamin B12, iron, and omega-3 fatty acids," Abdallah explained.

Another well-known diet is intermittent fasting (IF), Hegy's favourite. IF involves cycling between periods of eating and fasting rather than focusing on what foods to eat. "There are so many ways to do it," explained Hegy. The most popular are the 16/8 approach (16 hours of fasting, 8 hours of eating) and the 5:2 approach (eating normally for five days and restricting calories on two non-consecutive days).

IF has been shown to improve insulin sensitivity and support metabolic health. Additionally, many find restricting eating times easier than tracking calories or macronutrients.

As new diet trends emerge every day, the need for nutritional education becomes increasingly critical. "Understanding the science behind how our bodies metabolise food, the role of hormones, and the importance of balanced diets can empower individuals to make informed choices," Noha Taha, Professor of Internal Medicine at Cairo University, explained.

Hegy agreed. "Education should focus on a more holistic view of health, combining nutrition, physical activity, and mental well-being. Instead of quick fixes or fad diets, we should be encouraged to adopt sustainable lifestyle changes," she added.

Insulin shots under the radar
 

A growing trend has emerged around using insulin shots for weight loss in recent years. This has sparked considerable interest, particularly among those seeking quick fixes for obesity or weight management.

Insulin is a hormone the pancreas produces, primarily responsible for regulating blood sugar levels. Traditionally, it is prescribed for individuals with diabetes to manage hyperglycaemia.

"It plays a crucial role in metabolism. When we consume carbohydrates, they are broken down into glucose, which enters the bloodstream. In response, the pancreas releases insulin to facilitate the uptake of glucose into cells for energy or storage," explained Abdallah.

"Insulin therapy has been a standard treatment for individuals with diabetes, helping manage blood sugar levels effectively," Abdallah added. However, some believe administering insulin can enhance fat storage and suppress appetite, leading to weight loss. "This can work in many cases, but it can also backfire," he noted.

Unlike other weight-loss strategies, using insulin without medical supervision can lead to significant side effects, including hypoglycaemia (dangerously low blood sugar), weight gain, metabolic imbalances, and insulin resistance, among other conditions.

Health authorities in Egypt and several other countries have issued warnings against using certain weight-loss injections, citing concerns about their safety, effectiveness, and potential for misuse.

The warning came after several celebrities who used these injections spoke about the complications they faced afterwards. The Egyptian Health Ministry's spokesperson, Hossam Abdel-Ghaffar, stressed that the public should only use approved weight-loss injections under medical supervision. "They might cause total paralysis of the digestive system, constipation, vomiting, gastric dryness, fatigue, and an increased heart rate," Abdel-Ghaffar said.

"Insulin's primary function is to manage blood sugar levels. In individuals with insulin resistance (a common precursor to Type 2 diabetes), the body becomes less effective at using insulin, leading to increased fat storage and difficulty losing weight," Hegy explained.

When insulin levels are artificially elevated, it can lead to increased fat storage rather than fat burning, contradicting the weight-loss goal.

"One of the paradoxes of insulin therapy is that while it is necessary for those with diabetes, improper use can lead to weight gain. When people use insulin without needing it, particularly those without diabetes, they risk causing fluctuations in blood sugar levels that can lead to increased hunger and, subsequently, overeating," she added. Hegy cautioned against this cycle, emphasising that it often results in weight gain rather than loss.

A safe path
 

Rather than seeking quick fixes, individuals are encouraged to invest in long-term health and well-being through balanced and informed dietary practices. "The path to effective weight loss should prioritise safety and overall health, steering clear of unregulated and potentially harmful interventions," said Taha.

Moreover, "incorporating mindful eating practices and understanding emotional triggers for overeating can empower individuals to make healthier choices and develop a better relationship with food," she added.

Emphasising a balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and whole grains, can support weight management. "Reducing refined sugars and processed foods and increasing fibre intake is crucial for stabilising blood sugar levels without relying on medication," Hegy said.

Regular exercise is fundamental for weight loss and overall health. Combining aerobic activities with strength training helps burn calories and improves insulin sensitivity, which can be beneficial for those at risk of diabetes. Such approaches not only support weight management but also promote overall health.