Anyone who’s ever opened TikTok knows that the Gen Z favorite is packed with diet advice.
From weight loss tips, exercise trends, to cheap and easy eating hacks, video sharing platforms are exploding with tips.
But despite what many people share as surface, many of these tips are not based on scientific evidence.
A nutritionist told Femail Kate Llewellyn Waters said many of the trends were “worrying.”
“For example, a promise to lose 10 pounds in a week can promote an unhealthy relationship with food over the long term.
“Be careful when considering dietary advice on TikTok, as much of the dietary advice comes from influencers who don’t have the nutrition or science to advise.”
“Some influencers are promoting inaccurate images about nutrition and health, which is worrying for many young people and teens viewing this content, especially those prone to eating disorders. is.
Here Kate shares which hacks are useful and which ones to avoid…
lettuce water for bed
TikTok trend claims soaking lettuce in hot water helps sleep
what is that: TikTok trend that soaking lettuce in hot water and drinking it will help you sleep.
Kate says: “No human studies have shown that ‘lettuce water’ helps sleep.”
“A systematic review by the University of Texas showed that taking a hot bath an hour or two before bed significantly improved sleep, so a warm bath may be a good idea. ”
“Also, to ensure a good night’s sleep, avoiding social media and electronic devices for a few hours before bed can help.”
lemon coffee for weight loss
TikTok Gourmets Say Adding a Squeezed Lemon to a Cup of Coffee Helps You Lose Weight
what is that: TikTok Gourmets Say Adding a Squeezed Lemon to a Cup of Coffee Helps You Lose Weight
Kate says: “Squeezed half a lemon in a cup of coffee – as a coffee lover, this doesn’t sound appealing at all.
“But will it help you lose weight?” While each food has health benefits, there’s no conclusive human evidence that coffee with lemon supports weight loss.
“Although lemon juice is low in calories and rich in vitamin C, there is not enough scientific evidence that it will help you lose weight by itself or in addition to coffee. Please change to the water you put in.
cucumber pickled in stevia
Social media users say cucumber and stevia taste similar to watermelon and are a healthier snack
what is that: Social media users say cucumber and stevia taste similar to watermelon and are a healthier snack
Kate says: “So if you dip a cucumber in stevia (a natural sugar that comes from the plant), it should taste like watermelon.”
“I haven’t tried this personally, but I’ve read reviews and the results have been mixed. Some say it tastes like watermelon, others say it’s so bitter it doesn’t even look like watermelon at all.” Some say it’s a taste.
“Many people seem to be eating this combination instead of eating snacks full of refined sugar and other chemical additives.
“But if you want a sweet treat, choose the watermelon itself. Watermelon is a very sweet fruit, so you can eat it in moderation.”
“However, if you’re concerned about blood sugar spikes, it’s best to eat watermelon along with other foods that contain fiber and protein. That way, your blood sugar levels will not spike too much.”
Drink juice to lose 10 pounds in a week
Social Stars Say Juice Diet Can Lose Big Weight
what is that: Social Stars Say Juice Diet Can Lose Big Weight
Kate says: ‘The Juice Diet Can Help You Lose 10 Pounds In A Week The juice diet has been around for a long time and many people have used juice cleanses to start their health and weight loss journey.
“Juicing is different from blending fruits and vegetables into a smoothie because it separates the liquid from the pulp and fiber, but still contains vitamins, minerals and phytonutrients (potent phytochemicals).” , it is safe for healthy people to do a juice fast for up to 3 days.
A 2017 review confirmed that juice fasting limits energy (calorie) intake and may initially lead to weight loss, but returning to normal eating may lead to weight gain. I’m here.
“It would be helpful to have more studies of longer durations and larger samples on the safe duration of the juice diet, its benefits and risks, and its long-term effects on weight loss.”
“People with diabetes, kidney disease, and liver disease should avoid juice fasting. maximum effect.
“However, promising followers that they can lose 10 pounds in a week is concerning because it could promote a highly unhealthy relationship with food.
The trend is to swap bagels for cucumbers and spread cream cheese on top.
what is that: A trend to replace bagels with cucumbers and spread cream cheese on top
Kate says: Cucumber Bagel – This literally seems to use cucumber instead of an actual bagel. If you follow a ketogenic food plan and reduce your carbohydrate intake, you may want to give it a try.
“If you must eat a bagel, opt for a whole grain or rye bagel instead of a white bagel. Whole grain/rye bagels are high in fiber, which keeps you feeling fuller for longer and helps keep your intestines healthy. It’s also good for your health.” Because more of the fiber is removed than with white refined flour.
“Refined flour products also do not contain micronutrients such as B vitamins.
Kate Llewellyn-Waters is a Master’s degree nutritionist, Resident Dietitian for C5 “You Are What You Eat” and author of The Immunity Cookbook.