5 things you should consider before starting a new diet

It seems like there is a "new diet" in the news every week. And no matter how much research you do on a trendy diet, dietitians told INSIDER that most people still forget to keep a few crucial factors in mind — and that's one of the reasons why their diets fail.

For the best experience, consider these tips before starting a new diet or eating plan.  

Know that extreme dieting can affect your mental health.

People underestimate the negative influence that overly-restrictive dieting can have on their mental state, Registered Dietitian Alyssa Ardolino, Nutrition Communications at IFIC told INSIDER.

"What might start as an innocent attempt to lose weight can become isolating or obsessive," she explained. "Which is why engaging in dieting [sic] behaviors also increase the risk of eating pathology such as bingeing or purging." 

Research from the National Eating Disorders Association also found that the most important predictor of developing an eating disorder is dieting. In one large study cited on their site, those who dieted moderately were five times more likely to develop an eating disorder — those who practiced extreme restriction were eighteen times more likely to develop an eating disorder than those who didn't diet.

Consider making other lifestyle changes instead of just slashing calories or trying a new fad diet program.

Registered dietitian nutritionistMalina Linkas Malkani, media spokesperson for the Academy of Nutrition and Dietetics, told INSIDER that she doesn't counsel people to go on diets. Instead, she focuses on the overall journey toward a healthier nutrition lifestyle.

"I spend a lot of time teaching and reinforcing practical skills that build a healthier nutrition environment," she said. "These skills include meal planning, grocery shopping, redoing the contents of a person's refrigerator and pantry, recipe makeovers and controlling your surroundings."

Making similar changes will go farther than just cutting calories or adhering to a new fad diet. Ardolino agreed that changing some behaviors to improve your overall health is a great strategy. She recommended a few different techniques including, adding more fruits and vegetables to your eating plans instead of removing something, going for daily walks or prioritizing "me time," and even making a list of things you appreciate about your body.

Determine your specific goals with this diet.

If your goal is to change your eating habits for the long-term and lose weight, strict dieting might not be your best option, according to Malkani.

"The most important thing to consider before starting a new diet is that diets don't work," she said. "Unless the dietary changes you're making are lifestyle changes, you may experience short-term weight loss, but weight regain is likely, and weight regain to an even higher weight than you started with is [also] likely if you are not physically active."

Ardolino agreed and noted that following very specific eating regimens can provide a false sense of control, but any hyper-calculated and over-analyzed technique won't promote long-term health or changes.