We are constantly surrounded by social media, TV, magazines, friends, family, actors, influencers—you name it—telling us the next best thing we should be hopping on the bandwagon for, promising results. But which trending diets, foods and supplements are the real deal?

Well, the truth is, if something sounds too good to be true, it probably is. Luckily, we know a few people who can help us get to the bottom of this. Our trainers are experts in their field—each one is certified by the National Academy of Sports Medicine, after all. Needless to say, they have been around the block a few times and have tried a lot of these fitness trends themselves. So, who better to ask about which trends are worth the hype and which ones you should steer clear of? We asked our trainers what they think, here’s the inside scoop!

Let’s start with the diets that are better left on the trending page. Most of the nearly 600 trainers we asked agree that these top health trends are not worth the hype.

1. FAD DIETS

Keto, paleo, low-carb, Mediterranean, juice cleanses—they all have one thing in common: They are fad diets. Trainer Megan Vinyard of Burn Boot Camp Kennesaw, Georgia puts it best: “Burn focuses on long-term results. I always say that your relationship with food should be a long-term relationship as well. Keto and other fad diets, most of the time, will show results—but never long term. I always ask, ‘So you are never going to have pizza again?’ or ‘What do you do for Thanksgiving?’ or ‘Why deprive yourself when you can learn balance?’ And usually they end up losing all their progress when they come off these fads and go straight back to bad habits. Learning healthy habits and [having a] healthy relationship with food is so important. You should never single out carbs, fats or proteins but instead have a balance of all. Food is energy—especially carbs—so learning those healthy relationships is key. We focus on a 80/20 lifestyle and it works! You can be human and realistic without hurting your progress toward your goals.” 

2. FAT BURNERS

A product is claiming to be a “magic pill” that will do all the work for you without you lifting a finger—really? Yeah, we laughed too! Trainer of the Year Cody Burns of Burn Boot Camp Verona, Wisconsin has seen people looking for a “quick fix” time and time again. He says, “Most believe that if they take this magic pill or drink, they will instantly shed the unwanted fat off their body. That’s not exactly how your body works. The best way to lose body fat and gain lean muscle is by eating clean and training. A better approach is to save your money and invest in healthy whole foods and a clean pre-workout, like Ignite, to get you energized for your next workout.” 

3. SWEAT GELS

Don’t sweat it! This fitness trend goes right along with the quick-fix schemes that just don’t add up. Burn Boot Camp HQ Training Manager Jamal Gibson compares using a topical sweat gel to buying a car and car insurance—and then expecting the same car to go faster because you have insurance. The truth is, sweat gels don’t burn calories like you may think. Jamal explains the science behind the myth like this: “Sweating burns calories but doesn’t require rebuilding and repair, which continues to utilize energy for days after the incident for a workout. It feels great to sweat, but sweating is an accessory result of working out. There are many people who sweat in atypical patterns naturally. My wife doesn’t sweat nearly as much as I do when we work out together. The reason I burn more calories is because she weighs 100 pounds less than me. Stick to what you know to be true: Consistency is only beneficial with intensity. Work hard enough to get the results you desire and avoid the gimmicks.” 

4. WAIST TRAINERS

Another glamorized trend in the fitness world is waist trainers. We’ve seen the Kardashians promoting them on social media, swearing by their results. Red flags start popping up for us with the guarantee of a smaller waist just from wrapping a band around your abdomen, and our trainers are on the same page. Although waist trainers can help with posture and may make you eat less frequently due to the compression of your organs, many fitness trainers believe you’re better off keeping those bands and belts off your waists. There haven’t been enough studies about waist trainers to conclude any long-term results. What does deliver long-term results: consistently eating right, getting rest, staying hydrated and exercising.

Got all that? Great! Know that you know which fitness trends aren’t worth your time or money, here are four that you should consider.

1. SUPPLEMENTS

A whole foods approach is a great place to start to make sure you are getting all the essential vitamins and minerals from natural sources. But you may need to supplement your diet to keep your body functioning in top condition, especially with an active lifestyle. Here are two our trainers love to include in their own diets and encourage clients to try for themselves: 

COLLAGEN POWDER— Collagen is the most abundant protein in your body. Think of it as one of the major building blocks of bones, skin, muscles, tendons and ligaments. We know that what we put in our bodies has external effects, so adding collagen is a great start to glowing from the inside out. Trainer Jessi Drayer of Burn Boot Camp Bethel Park, Pennsylvania says, “Ever since I started taking a quality collagen protein on a regular basis, I have noticed that my complexion is much clearer, and my skin feels like it glows! On top of that, my hair, skin and nails are much healthier, and my joint pain is gone! It’s such an easy way to take care of your skin when you have limited time for skincare products.”

PROTEIN POWDER— Adequate protein consumption is truly a key to building and sustaining muscle mass. Don’t think of this as being “bulky.” Maintaining muscle takes work and is beneficial to any fitness journey. Lean muscle mass allows you to burn more calories at rest, so hitting your protein goal daily is incredibly important. Having a quality protein powder at hand allows you to ensure you hit that daily. This will also help with muscle soreness and a faster recovery time.

2. VITAMINS

Like Trainer Danielle Miller of Burn Boot Camp Gilbert, Arizona says, “Even if you eat balanced, it’s so difficult to get all of the micronutrients (vitamins and minerals) your body needs. We often stick to the same fruits and veggies we enjoy, which can allow for a gap in important vitamins.” Before we dive into some different supplements, it is important to remember that quality is key here, so be sure to check your supplements for high-quality, clean ingredients before buying! 

MULTIVITAMIN— Taking a daily multivitamin along with eating a variety of fruits and veggies will set you up for success to give your body everything it needs!

VITAMIN D— We get it—you are stuck at a desk, have errands to run and can’t just sit outside and soak up the sun. Neither can we! The truth is, we don’t get enough sun in our modern-day lifestyle. So, it only makes sense that we are missing out on some good old-fashioned vitamin D. But that doesn’t mean we should forget about it! We need it to absorb calcium and promote bone growth. Too little vitamin D can result fragile, misshapen bones in adults and other health problems like breast cancer, colon cancer, prostate cancer, heart disease, depression and weight gain. Trainer David Rhodus of Burn Boot Camp Evanston, Illinois adds, “There have been multiple meta-analyses that have concluded supplementing with vitamin D can reduce the chances of catching the flu, improve bone health (and reduce the incidence of fractures) and decrease overall mortality rate in adults.”

MAGNESIUM — Magnesium is the fourth most abundant mineral in your body. You’d be shocked to know that it is involved with over 600 cellular reactions, including regulating muscle and nerve function, blood sugar levels and blood pressure, strengthening bones and creating protein and DNA. Yet up to 68% of American adults don’t meet the recommended daily intake! Low levels of magnesium have been linked to many negative health outcomes, including overall weakness, depression, high blood pressure and heart disease. Trainer Yonit Arthur of Burn Boot Camp Apopka, Florida  adds, “It’s incredible for helping people who have sleep issues and for people who are prone to constipation.”

3. APPLE CIDER VINEGAR

This is the product of adding yeast to apple juice, which turns the fruit sugars into alcohol—otherwise known as fermentation. Although highly acidic in this state, vinegar has chemicals known as polyphenols, which are antioxidants that can curb cell damage that can lead to other diseases. More studies are needed to determine its effectiveness, but Trainer Christen Jackson of Burn Boot Camp Mt. Juliet, Tennessee says that taking a tablespoon of ACV every morning “helps aid in digestion and promotes a healthy complexion, amongst other health benefits.” This definitely isn’t something you want to drink copious amounts of. In fact, drinking more than a tablespoon or two of apple cider vinegar can damage your teeth, hurt your throat and upset your stomach. Our trainers like to cut the acidity by taking it with a bit of honey and a dash of lemon juice right out of a shot glass, or adding it to a tall glass of ice water and using a straw so the acidity doesn’t harm your teeth. Trainer Jordan Riding of Burn Boot Camp Exton, Pennsylvania says, “I make mine as a tea with warm water, blue agave and apple cider vinegar. I also add some cayenne pepper to help with dehydration and throat sorene­­ss.” As with anything you are putting into your body, it is important to consult your doctor to make sure adding ACV to your diet is right for you, as it could interact with certain medications or medical issues.

4. SLEEP

You can eat clean, train hard and supplement your diet with the nutrients your body needs, but without sleep you are basically a walking (healthy) zombie. But really—our trainers agree that you aren’t doing all that hard work justice without giving your body the rest it needs to recover. Sleep is the prime time for the body to get its hormones back to a healthy level. Need proof?

Sore muscles? Sleep! Your brain releases the hormones that encourage tissue growth to repair blood vessels, which restores sore or damaged muscles.

Feeling under the weather? Sleep! Your immune system relies on sleep to produce more white blood cells that can attack viruses and bacteria that protect the body from infection.

Inflammation? Sleep! Your heart rate naturally slows when you are asleep, letting it take a well-deserved break so that hormones can be used to relax other muscles in the body, which leads to reduced inflammation.

Cravings? Sleep! Poor sleep patterns can impact the level of the hormones that make you feel hungry or full. If you don’t get enough sleep, your “hunger hormone” (ghrelin) levels go up and your “full hormone” (leptin) levels go down. So you may experience cravings for sugar or salt instead of the nutrients your body needs. 

Feeling down? Sleep! After a good night of sleep, hormone, energy and stress levels are all back on track. Your body has the amazing capability to adjust and restore all of these while you’re in dreamland so that you can start your day on the right foot! A healthy amount of sleep (the National Sleep Foundation recommends seven to nine hours a night for adults) helps your body feel refreshed and more prepared to face the challenges of a new day instead of feeling defeated and stressed. (Warning: A positive mood has been associated with boosted recovery outcomes and better overall well-being!)

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Superfood #1: Cacao Powder

Cacao is cocoa, or chocolate, in its natural state. It is completely raw, contains zero added ingredients and aids in boosting weight loss and overall vitality. Enjoy a rich chocolate taste by adding cacao powder to your protein shakes and smoothies. You can also find it in a solid form as cacao nibs, the raw version of chocolate chips. Both forms are great for replacing chocolate and cocoa in baked goods and trail mix and for adding to oatmeal and yogurt. Consume ½ tablespoon to 1½ tablespoons daily to get its powerful health benefits.

Cacao is best known for its fat-burning weight-loss qualities. It works to help your body more easily metabolize fat. It utilizes fat as energy, mobilizing your fat stores rather than storing excess fat. And due to its high fiber content and ability to increase the amount of serotonin produced in your brain, it suppresses your appetite—helping you feel fuller, longer throughout your day.

“Cacao also promotes weight loss through stimulating digestion, generally leading to an increased metabolism.”

This superfood refrains from spiking your blood sugar and insulin levels—both factors responsible for excess fat storage—which aids in keeping your cravings in check and avoiding sugar crashes. Cacao also promotes weight loss through stimulating digestion, generally leading to an increased metabolism.

Boost your mood with cacao! As stated previously, it increases the production of serotonin, along with dopamine—your “feel good” hormones. Therefore, this superfood is regularly used as a natural mood enhancer, antidepressant and anxiety and stress reliever.

Cacao also contains 40 times more antioxidants than blueberries, provides more calcium than cow’s milk and is the highest plant-based source of iron!

Superfood #2: Spirulina

Spirulina is a blue-green algae and considered to be one of the most nutrient-dense foods on the planet. Not only is it 60 to 70% protein, containing all amino acids, but it also contains 26 times more calcium than milk and is a great source of fiber, iron, omega-3s, B vitamins and antioxidants.

Spirulina powder has a distinct taste, although when mixed with flavored protein powder, it is greatly muted. After regular use, most people grow accustomed to the taste and it will go unnoticed. Begin by adding ½ teaspoon to your daily shakes and smoothies. Once accustomed to the taste, begin to increase your intake to between 1 teaspoon and 1 tablespoon daily. If the taste is not for you, try it in capsule form.

Spirulina is especially beneficial for women because it can help reduce PMS symptoms such as bloating, fatigue, cramps and mood swings. And because it contains high amounts of vitamins and minerals, you might also notice shinier hair, stronger nails and glowing skin.

Spirulina is most commonly known for its ability to detoxify the body from heavy metals and other pollutants you are exposed to on a daily basis. It also contains antiviral properties and powerfully boosts your immune system. When you are sick, it is suggested to increase your spirulina intake up to 2 tablespoons a day.

“Supplementing spirulina take the place of your daily multivitamin due to its wide range of nutrients, vitamins and minerals.”

Regularly adding this superfood to your protein shakes and smoothies can provide weight-loss benefits. Because it’s high in fiber, spirulina suppresses your appetite. And because protein consumption burns calories through digestion—and spirulina is roughly 70% protein—it helps you burn more calories, decrease fat stores, promote lean muscle mass and speed up your metabolism. It has also been shown to lower blood sugar and cholesterol levels and boost digestion.

Supplementing spirulina take the place of your daily multivitamin due to its wide range of nutrients, vitamins and minerals. It also improves your overall vitality and energy levels.

Superfood #3: Goji Berry Powder

Goji berries are small red berries that are native to Asia and popular in Chinese medicine. They are jam-packed with fiber, antioxidants, vitamins, iron, zinc and many other trace minerals and protein, and they are amazing at reducing inflammation in the body.

Goji berries can be found in powdered form and add a delicious yet very subtle fruit flavor to your protein shakes and smoothies. Supplement with 1 tablespoon of powder daily to reap the benefits. You can also try dried goji berries, which are perfect for an afternoon snack mixed with nuts, on top of oatmeal or eaten by themselves!

These berries contain all essential amino acids and 4 grams of protein per serving—which is extremely rare for a fruit—helping you build muscle faster! They’re also considered a complex carbohydrate, perfect for restoring your glycogen stores after a workout without spiking your blood sugar and insulin levels. Typically, the intake of protein and complex carbohydrates is recommended directly after exercise, making this superfood the perfect addition to your post-workout protein shakes and smoothies.

Many people supplement with goji berry powder due to its ability to promote weight loss. Being approximately 20% fiber, it acts as a natural appetite suppressant. Fibrous foods keep blood sugar levels stable, preventing sugar from being ushered into fat cells for storage, which can lead to weight gain. Goji berries also help alleviate stress, lowering cortisol in the bloodstream (high levels of cortisol are directly related to fat storage and increased food cravings). They also help increase stamina, endurance and muscle recovery, allowing you to push harder during your workouts in order to burn more calories.

“Many people supplement with goji berry powder due to its ability to promote weight loss.”

If you often get colds, this superfood should be supplemented in your daily protein shakes and smoothies, as it contains 500 times more vitamin C per ounce than oranges! Due to containing high amounts of vitamin C along with vitamin A, goji berries build up your immune system and help ward off common colds and other illnesses.

Other benefits of regular supplementation of goji berries include increased quality of sleep, concentration, calmness, mood and energy levels, quality of skin and overall vitality.

Superfood #4: Maca Powder

Maca is a type of cruciferous vegetable, in the same family as broccoli, cauliflower and Brussels sprouts, that originally came from Peru. It is also an adaptogen—a healing plant known for reducing stress and fatigue as well as improving attention and endurance. You can find maca in powdered form, making it easy to add to your protein shakes and smoothies. “Maca tends to have an earthy, slightly nutty taste with a hint of butterscotch.” (Rachael Link, MS, RD)

Most people take maca powder to feel more awake, energized and motivated. As these effects are usually felt quickly, it’s recommended to begin with small doses and slowly increase your intake. The upside of maca is that it will provide you with the same energy you get from coffee, but without the jitters. Try adding 1 teaspoon to your protein shake or smoothie, observe how you feel and add more accordingly. Be sure to read the recommended dosage on the label.

“The next time you feel like you are dragging, experiencing brain fog or stuck in a bad mood, try maca as a pick-me-up.”

The main benefit of this superfood is the impact it has on your overall vitality. Maca is known for boosting your mood, energy levels and mental clarity as well as helping overcome symptoms of menopause, depression, anxiety and stress. The next time you feel like you are dragging, experiencing brain fog or stuck in a bad mood, try maca as a pick-me-up.

Maca has also been shown to balance estrogen levels. If you are a woman, estrogen plays many roles in the overall functioning of your body. Estrogen levels influence levels of ghrelin and leptin, your hunger and fullness hormones. When estrogen levels are balanced, you’ll also experience a control in your appetite and food cravings.

Adding maca powder to your protein shakes and smoothies also helps increase muscle and hair growth, stamina, endurance, thyroid function and fertility.

Superfood #5: Collagen Peptides

Collagen is the most common protein found in your body, and it provides strength and elasticity to your skin, bones, muscles, tissues and tendons. As you age, your production of collagen decreases, which explains why your skin can become wrinkled and look “saggy” and why your bones and joints grow weaker. Supplementing with collagen powder can slow and even reverse the aging process, among other benefits.

Add 1 to 2 tablespoons of collagen peptides to your daily protein shake or smoothie and bump up your protein intake by 10-20 grams. This superfood has a completely neutral taste and gives your shake a creamier, thicker texture.

Daily supplementation of this powerful superfood can provide amazing anti-aging benefits, like tightening of the skin and a reduction in the appearance of cellulite, stretch marks and wrinkles.

“Collagen peptides also assist in building lean muscle mass through boosting the production of amino acids in your body, helping your muscles repair and grow faster.”

The loss of collagen in your joints leads to inflammation, causing them to move less smoothly. Supplementing with this superfood has been shown to decrease joint pain by reducing your inflammation.

Collagen peptides also assist in building lean muscle mass through boosting the production of amino acids in your body, helping your muscles repair and grow faster. More muscle mass means a faster metabolism and greater fat loss.

Other benefits of adding collagen peptides to your protein shakes and smoothies include stronger nails, a decrease in hair loss and improved digestion, among many others.

The same benefits of collagen peptides can be obtained through incorporating bone broth into your diet.