Current TikTok weight loss trends debunked

It is January, and weight loss trends are picking up pace, appearing everywhere…let’s debunk some of the scariest trends I have recently seen on TikTok.

It is important to remember that it doesn’t exist a “magic wand” for weight loss and that, most importantly, an excessive focus on weight loss (many times to the detriment of health) is not a healthy attitude.

Our weight is impacted by many factors, from genetics, medical conditions, stress and hormonal levels, and gut health – not just calories in and out. Prioritising health, addressing underlying conditions and health with a professional, and leaving behind fad diets and “trends” is the best way to proceed.

Trends to debunk

Oat-zempic

A viral drink made with oats, lime juice, water, and cinnamon that some TikTok creators claim can help with weight loss. Some users have claimed to lose up to 4 pounds in a week while drinking it. 

Why it doesn’t work?

Replacing a whole meal with a drink is not a healthy way to approach nutrition and can lead to nutritional depletion and possibly deficiencies in the long run. Watery oats lack many nutrients and will provide mainly carbs, lacking proteins, which are essential to maintain muscle mass and can help keep our metabolism active. This drink also lacks fats, which give a sense of satiety and are integral to building hormones and maintaining healthy cell membranes.

Budget ozempic

A dangerous and harmful diet trend that involves taking laxatives and stool softeners.

Why it doesn’t work?

This very dangerous approach can lead, in the best-case scenario, to serious damage to the gut microbiome and health. In the worst case, it can exacerbate latent or previous eating disorders or disordered eating patterns. The food we eat gets absorbed in the intestine and then excreted, so increasing stool frequency and volume won’t reduce the amount of kcal absorbed. The strong impact of unneeded laxatives and stool softeners on the gut can lead to bloating, flare-up of IBS symptoms and constipation when laxatives are stopped. It is also important to consider dehydration, which will be a consequence of excessive laxative use.

Castor oil packs

This trend involves soaking a cloth in castor oil and applying it on the skin. 

Why it doesn’t work?

While this practice can help promote liver detoxification and has a mild laxative effect, it won’t help encourage weight loss. As mentioned above, increasing bowel movements will lead to dehydration, which might be mistaken for weight loss. 

90-30-50 diet 

This number-focused method suggests eating 90g of protein, 30g of fibre and 50g of healthy fats every day.

Why it doesn’t work?

On the cards, it is a good approach. 30g of fibre is the NHS recommended daily intake and includes both proteins and fats. What is missing is carbohydrates, a personalised approach, and a focus on whole foods and food quality. Carbohydrates are essential for energy production, and the following insulin spike supports muscular protein uptake (helping with muscle rebuild and replenishment). The general protein intake recommendation is 1g to 1.5g per kg weight, depending on your activity levels. 90g can work well for a moderately active 80kg individual, but it can be too much for a sedentary 60kg person. Excessive proteins can impact kidney health and nitrate balance.

It is also essential to consider the source of proteins, as red meat, for example, is a source of saturated fats that should not be eaten in excess. The same question is around fats…50g of which fat? Avocado and olive oil are sources of healthy fats, while bacon is a source of not-so-healthy fats. Focusing on universal numbers, not personalisation and individual goals, can be ineffective or detrimental.

30-30-30 approach

This trend advocates eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of exercise.

Why it doesn’t work?

While it is important to have a protein-rich breakfast, which will help kickstart the day's metabolism and keep you full until lunchtime, I can see flaws in this method. The biggest concern is starting to exercise without having proper time to digest. When digestion of food is activated, blood gets diverted to the digestive system, but when we begin exercising, it has to be diverted to muscles. This will halt digestion, leaving half-digested food to sit on the stomach fermenting, leading to bloating, reflux, nausea, maldigestion and consequent malabsorption of foods. 

Those are just a few trends, but I see new ones on a daily basis. The advice is to refer to a professional for a personalised consultation and not to follow blindly advice on social media, which can lead to serious health consequences.