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Every other week there comes a miracle that appears in front of our eyes. A shinning influencer drinks something green, the stopwatch runs in one corner, and the caption promises to burn belly fat or detoxify the body instantly. The video gains popularity and gets viewed millions of times. The science, however, is usually debunked once examined.
The viral diet trick can be considered a perfect creation of the era of algorithms – short, sharable, confident and based almost entirely on no facts at all. It is important to understand why these false claims emerge and fail repeatedly.
The Seduction of the Simple Fix
Human nature is one that searches for quick fixes, yet in the case of nutrition, there aren’t many. Achieving sustainable weight loss and management requires time, patience, and hard work, not smartness. The idea of hacking the process with a solution that will produce visible effects in just a few days with just one ingredient feeds into people’s hope that their body is a machine that can be adjusted by manipulating one switch.
Social media reinforces that hope because social media platforms prioritize engagement rather than accuracy. “Consume this in the evening to lose fat” will always outperform “Get enough protein, sleep, and exercise regularly.”
Exhibit A: The “Detox”
Maybe no idea is as long-lasting, or as meaningless, as the idea of detoxification. People use juice diets, herb infusions and even charcoal lemonades to help the body rid itself of “toxins.” However, the body is already detoxifying itself through the process of liver and kidney function, and there is no scientific proof that a purchased detox helps in any way. When people feel that they have lost some weight by using these products, it may be because they consume less food and lose excess water, but not because they cleanse their body.
Exhibit B: Apple Cider Vinegar and Other Kitchen Alchemy
Apple cider vinegar has been hailed as an elixir that burns body fat. Some studies have shown that there might be a slight reduction in the rise of blood sugar levels due to consumption of vinegar. This is all the evidence available. There is no evidence that it actually causes substantial weight loss. However, undiluted vinegar will cause the erosion of the enamel of the teeth as well as irritation of the throat and the stomach. This applies to other drinks like celery juice and lemon water.
Exhibit C: Rules That Sound Like Science
Others use physiological terms to justify their random assertions. “No carbs after 6 p.m.” is the perfect example. One thing is certain – no such physiological processes exist where, according to some magic hour, the carbohydrates consumed become fat automatically. What counts for sure is how many calories a person consumes over time. Negative-calorie foods such as celery and cucumbers do not exist as well. Food digestion does require energy, but it cannot ever be larger than the amount provided by the food itself.
But there are even worse things in the form of sweeping statements: seed oils are poisons, fruits are dangerous, or some nutrient is the sole reason behind all our health problems in the 21st century. Such stories are easy to buy because they provide an enemy. Nutrition science works with the dose and variations between people. Be careful when hearing such blanket statements about any food groups.
The Trouble with Anecdote
The power of every viral hack comes from the testimonial: “I tried it and lost ten pounds.” The issue here is not that all these testimonials are lies. The issue is that these are testimonials, not facts. They fail to take into account all the other factors, where the person was at, his placebo effect and all the others who did the same and didn’t lose any weight. Positive testimonials get published and negative ones are discreetly erased.
Intermittent fasting and low-carb diets and other such approaches do work for certain individuals only because they allow people to reduce total calorie consumption or increase adherence to the diet, but not due to some secret metabolic processes behind it.
The Real Cost
However, one may feel better in dismissing these developments as harmless craziness. However, they are not. Too much restriction leads to deficiency and eating disorders as well as a vicious circle of weight loss and gaining. Moreover, youth especially gets the idea that there is always some sort of mystery in what you eat and that you have to solve this problem. And there is an economic impact – as you spend quite some money on all sorts of supplements and “metabolic” devices.
Probably, the most profound impact that crazy diets do is in ruining the trust. As every week comes with some contradictory statement, people start to believe that there is no hope for scientific knowledge in this area at all. But, indeed, all this noise of viral advice makes people forget about the true and well-validated consensus.
A Better Filter
How should a responsible reader react? Pose a couple of straightforward questions before believing anything:
- Who profits from it? Influencers usually make money off their endorsements of whatever products they sell.
- Is there scientific research to support it? Check for clinical trials done on humans rather than animals or in laboratories.
- Does it provide quick results and certainty? Genuine physiology never does.
- Does it condemn entire groups of foods? This is mostly ideology, not science.
In case of doubt, seek advice from a registered dietitian or physician, especially if you have some health problems.
The Unfashionable Truth
The irony of the viral hack is that the truth is not cryptic; it is boring. One is healthy because of habits maintained for many years rather than one magic hack done for a week. The body is not something that can be deciphered. It is a living entity that does well with diversity and care.
The next time a bright stranger presents you with the solution of an easy change of life, just keep in mind that the best diet tips have never been viral; they have only been consistently working.
