Watson Clinic Dietitian Weighs In on Social Media Diet Trends
by REBEKAH PIERCE
All it takes is five minutes on TikTok or Instagram, and you’ll see them: the hashtags, videos, and tutorials promising transformation, energy, and a brand new you, often endorsed by influencers with glowing skin and perfect abs.
They’re tempting, to say the least, and promise a quick fix, whether from a cleanse to “reset” your gut, a diet to “melt” fat, or a juice cleanse to “remove toxins.”
But is there any credence to these claims or could they be doing more harm than good?
Nancy Ulm, a registered dietitian and a certified diabetes care and education specialist at Watson Clinic, is concerned.
She sees countless patients in her office who are drawn to these quick-fix diets for their simplicity. Unfortunately, she says, “If it sounds too good to be true, it probably is.”
Some of the most common viral diets Ulm sees her patients attempting are the carnivore diet and other high-protein fads, along with intermittent fasting.
“I think they’re popular because they promote quick fixes and can sometimes be a little bit simplified,” she says. “They kind of give step-by-step approaches to people who are feeling overwhelmed. It tells them exactly what they should and shouldn’t be doing, and sometimes, it can seem easier.”
However, easy isn’t always wise.
“You can end up with nutrient deficiencies because a lot of [these diets] exclude certain food groups. Some of them may be healthy food groups we should be getting more of, like whole grains,” she explains, adding, “If you’re following a high-protein diet, you’re maybe eliminating carbohydrates we need for energy and nutrients. This can cause electrolyte imbalances, [and] can decrease bone health if you’re eliminating calcium-rich foods. [You can] also develop a risk of eating disorders or low self-esteem, [and there’s] a yo-yo effect where you lose weight, put it back on, etc.”
HIDDEN RISKS
Although these potential problems are risks for anyone, they’re more dangerous for people with certain medical conditions.
“For example, if you’re following a really high protein diet, you’re getting a lot more saturated fat,” she says. “I had a patient this past week who said they could eat all the butter they wanted. This saturated fat can raise cholesterol.”
Similarly, patients with diabetes need to be careful about fads such as intermittent fasting, as going long periods of time without eating can pose risks. High-protein diets can lead to kidney disease, and there are other medical conditions where, “you need to be really careful,” she continues.
Even for people without diagnosed problems, there are downsides, as eliminating entire food groups can lead to deficiencies in certain macro- or micronutrients.
“Loading up on other food groups and not getting the correct balance of nutrients can pose risks over time to bone health or heart health, or even lead to things like hair loss,” she says.
While trends come and go in a natural ebb and flow, social media has unfortunately made viral dieting somewhat of an epidemic. Social media influencers and celebrities play a powerful role in perpetuating these trends, whether they recognize it or not.
“We find them relatable,” Ulm explains. “They might have circumstances similar to ours, [so we think], ‘if they did it, I can do it, too.’ But make sure whoever is providing the information does have the appropriate credentials.”
What to look for? Check for diets that have peer-reviewed data backing their safety and effectiveness, and lean on more legitimate websites than social media platforms. Often,Ulm says, patients will come to her asking, “Have you watched this on YouTube?” In turn, she reminds them to make sure they’re getting their information from peer-reviewed, reputable sources from places like the American Medical Association or the American Diabetes Association.
NOT ALL BAD
It’s not all bad news floating around out there, either. Ulm mentioned several viral health trends that have some merit.
“There are some that promote more fruit and vegetables, regular exercise, and getting adequate sleep and hydration. We definitely want to do those things long-term, not just short-term for a quick fix. Limiting your intake of added sugar, added fats, and sodium are all definitely things we could incorporate long-term into our lifestyle, too,” she explains.
The Mediterranean diet and DASH diet are two examples of viral trends that have strong scientific backing, but again, lean heavily on the themes of consuming more fruits, vegetables, whole grains, and lean protein, as well as getting regular exercise.
Again, it’s about making long-term lifestyle changes rather than leaning on quick fixes.
“This is the big thing,” Ulm emphasizes. “There’s not going to be a short-term solution or your health. That’s a pit people fall into. It needs to be a lifestyle change, something that’s lifelong, not something you can temporarily fix.”