New year, new diet? Experts warn against extreme food trends in 2026

DECATUR, Ill. (WAND) — Every January, the same promises return — eat cleaner, cut carbs and fix everything.

From early-morning coffee routines to grocery store checkout lines, millions of Americans start the year determined to improve their eating habits. But in 2026, health experts say the pressure to “eat right” has never been more confusing.

“It’s right after the holidays,” says Dominique Lange, a registered dietician at Namken Nutrition. “So I think people want to get off the sweets, get off the holiday food. Sometimes they’re not sure what that includes fully.”

That uncertainty is fueling what experts call “food noise,” a constant cycle of thinking about food and worrying about eating the right things.

Paige Fullriede, a registered dietician and nutritionist with HSHS St. Mary’s, describes it as, “That constant thought of food and thinking about the food they are eating throughout the day.”

Doctors say social media trends and unregulated nutrition advice are pushing many people toward extreme diets — often with serious health risks.

“Everybody kind of has their own personal goal, so you can’t really fit everybody into one category,” says Andrea Hinton, a nurse practitioner with the Decatur Memorial Hospital Wellness Center

Fullriede says many popular diets they see on the rise right now involve cutting entire food groups or drastically reducing calories.

“They are essentially either eliminating an entire food group or multiple food groups, or just recommending very low caloric intake,” she says.

At Namken Nutrition in Decatur, dieticians say they’re seeing more low- or no-carb diets, even though they warn those plans are difficult to maintain.

“A truly low, low-carb diet is not sustainable,” Lange urges.

Fullriede also points to concerns with extreme eating plans like carnivore diets.

“It does not promote energy levels that can sustain any type of physical activity,” she explains. “Since the diet doesn’t contain any carbohydrates.”

Health experts say many resolutions fail not because people lack motivation, but because their goals aren’t sustainable from day one.

“In diet culture, we’re always focused on what do I need to take away from my meal,” Fullriede says. “But something that’s actually a lot more helpful is looking at our plate and thinking, what can I add to make this meal more balanced?”

Doctors say 2026 is showing a shift toward moderation — focusing on portion sizes, whole foods, and individualized nutrition rather than perfection.

“We’re looking at our portion sizes,” Hinton says. “We’re trying to get those into moderation. We’re eating more whole foods and less processed foods.”

While trends like plant-forward eating, gut health awareness, and higher fiber diets are growing, experts warn that what works for one person may not work for another.

“It may have worked for one person, but you are not them,” Hinton said.

Instead of drastic changes, experts recommend small, realistic steps.

“Half of our plate should be full of colorful produce,” Fullriede explains. “That’s something I encourage people of any age or background to work toward.”

In a year full of food rules and online advice, the message from experts remains simple.

“Moderation is key,” Hinton says.

Because the healthiest choices aren’t always the loudest online — they’re the ones your body can live with.

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