Nutritionist Reveals Which TikTok Diet Trends Actually Help With Weight Loss — And Which Are Dangerous

Anyone who has opened TikTok knows that the app – popular with Gen Z – is packed with diet advice.

From weight loss tips, exercise trends or hacks for cheap and easy meals, the video sharing platform is bursting with tips.

But many of these tips are not based on any scientific evidence, despite many people sharing them as face.

In conversation with Femail, nutritionist Kate Llewellyn-Waters said many of the trends are “worrying.”

‘Promises to lose 10 kilos in one week, for example, can promote long-term unhealthy relationships with food.

Much of the nutrition advice comes from influencers, who don’t have the nutrition or science background to advise, so people should be careful when considering nutrition advice on TikTok.

“Some influencers are promoting an inaccurate view of nutrition and health, and this is of concern to many younger adults and teens who view this content and who are particularly vulnerable to eating disorders.

Here Kate shares which hacks are useful and which should be avoided…

Save water to sleep

What is it: A TikTok trend claiming that soaking lettuce in hot water and drinking it helps with sleep.

says Kate: ‘There are no human studies that show that ‘lettuce water’ can help you sleep.

You may be better off taking a warm bath, as a systematic review by the University of Texas found that taking a bath 1-2 hours before bed can significantly improve your sleep.

It also helps if you don’t use social media/electronic devices for a few hours before bed to ensure a good night’s sleep.

Lemon coffee for weight loss

TikTok foodies say adding half a squeezed lemon to a cup of coffee can help with weight loss

What is it: TikTok foodies say adding half a squeezed lemon to a cup of coffee can help with weight loss

Kate says: ‘A cup of coffee with half a lemon squeezed into it doesn’t sound good at all to a coffee lover.

“But can it help with weight loss?” Each has health benefits as an individual food, but there is no conclusive human evidence that coffee with lemon supports weight loss.

‘Lemon juice is low in calories and rich in vitamin C, but there is not enough scientific evidence that it will lead to weight loss – alone or added to coffee. To lose weight: replace sugar-sweetened soft drinks with water with lemon in it.

Cucumber dipped in stevia

Social media users say cucumber and stevia taste just like watermelon — and it’s a healthier snack

What is it: Social media users say cucumber and stevia taste just like watermelon — and it’s a healthier snack

says Kate: ‘So dipping cucumber in stevia (a natural sugar that comes from a plant) should taste like watermelon.

“I haven’t personally tried this, but from the reviews I’ve read, the results are mixed. Some people say it tastes like watermelon and others say it tastes very bitter and not like watermelon.

“It seems that many people eat this combination instead of eating a snack full of refined sugar and other chemical additives.

‘However, if you want a sweet snack, just go for the watermelon itself, it’s a very sweet fruit and can be eaten in moderation.

“However, if you’re concerned about spikes in blood sugar, it’s best to eat watermelon with other foods that contain fiber or protein, as this can help prevent major spikes in blood sugar.”

Lose 10 pounds in a week by drinking juice

Social stars say they can lose a lot of weight on a juice diet

What is it: Social stars say they can lose a lot of weight on a juice diet

says Kate: ‘Juice Diets Where You Can Lose 10 Pounds in a Week Juice diets have been around for a long time and many people have used juice cleanses to jump start their health and weight loss journey.

“Juicing is different than blending fruits and veggies into a smoothie because it separates the liquid from the pulp and fiber, but it retains the vitamins, minerals and phytonutrients (powerful plant chemicals). Studies show that it is safe for healthy individuals to fast for up to 3 days.

A 2017 review confirmed that while juice fasts may lead to initial weight loss due to energy (calorie) restriction, they may lead to weight gain once they return to their normal diet.

“It would be helpful to see more studies looking at a longer duration and a large sample of people when it comes to how long you can safely follow a juice diet, the benefits and risks, and the long-term effect on weight loss.”

“People with diabetes, kidney or liver disease should avoid juice fasts. In this case, you’d better add more vegetables and plant foods to your daily diet and focus on many different plant foods to get the maximum benefit from them.

But promising followers that you can lose 10 pounds in one week is concerning, as it can promote extremely unhealthy relationships with food.

Cucumber bagel

Trend sees people swap bagels for cucumber and spread cream cheese on them

What is it: A trend where people swap bagels for cucumber and spread cream cheese on them

says Kate: Cucumber bagel – this seems to literally just use the cucumber instead of an actual bagel, which you can try if you are following a ketogenic diet plan and cutting your carbohydrate intake.

“If you choose to eat a bagel, opt for the whole wheat or rye varieties instead of a white bagel, as the whole wheat/rye bagel contains more fiber, which helps you feel fuller for longer and is more beneficial to your health.” gut health than one with white, refined flour, as this has had much of its fiber stripped.

‘Moreover, white flour products have been stripped of micronutrients, such as B vitamins.

Kate Llewellyn-Waters is an MSc qualified nutritionist, resident nutritionist on C5 ‘You Are What You Eat’ and author of The Immunity Cookbook.