Introduction

Diet culture has existed for hundreds of years and it continues to shapeshift, taking the form of many “fads,”

Social media has become a major vector for the spread of diet culture ideology through influencers, targeted ads, and paid promotions. It’s easy to get sucked down the rabbit hole of comparing yourself to others online, and tempting to subscribe to what’s being advertised, even if you know on some level that diet’s don’t work.

In this blog, we’ll explore five current, trending diet culture fads seen on social media.

1. The Carnivore Diet

What is it?  

This diet features a high consumption of fats and proteins and low carbohydrate intake. People on this diet often eat large amounts of meat and fish while avoiding fruits, vegetables, and grains. It is quite restrictive, aiming to limit sugar and carb intake to initiate ketosis. For some, it stems from the desire to reconnect with the way our ancestors ate and the belief that high carbohydrate diets are the reason for chronic disease in our modern society. 

Who is the target audience? 

This diet is often being promoted by fitness influencers on social media as a way to increase their protein intake.The target audience seems to be people who workout often and are seeking a lifestyle change to improve their progress at the gym. On social media, it seems that men and women in their twenties seem to be interacting with this diet the most.

Is it bogus or not?

This diet lacks fiber and micronutrients found in fruits, vegetables, and grains. Plus, since it limits carbohydrates, it does not appropriately fuel your brain. Diets that eliminate entire food groups, like this one, often result in binge eating due to the nature of restriction and deprivation.

Our ancestors did eat meat, but they were also foragers who ate berries and plants to create a well rounded diet. Moreover, our ancestors had to spend most of their waking hours acquiring and digesting food. Whereas our modern food system allows us access to quick energy (such as from carbs) which frees up more time for us to focus on other pursuits.

Overall, the carnivore diet is unsustainable and ultimately not necessary to gain more strength at the gym. Plus, as an intuitive eater, lifting more weight will naturally prompt your body to crave more protein from both plant and animal sources–  it’s not something you have to micromanage.

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2.Healthifying “bad foods”

What is it?                       

Have you ever seen someone post a video about how delicious avocado brownies are? How about ice cream made of cottage cheese? This trend of “healthifying” foods that are perceived as “bad” is common among lifestyle influencers on social media. They post recipes for “treats,” such as cake, cookies, fudge etc, but substitute ingredients to reduce the amount of sugar, increase protein, and/or reduce fat. Painting the “healthified” version of conventionally decadent foods as morally superior is a hallmark of this diet fad.

Who is the target audience?

On social media, it is often female fitness influences who post these recipes. They typically describe how tasty the modified recipe is and how it is helping them achieve their macronutrient goals. It seems that the target audience is other women who attend the gym often or may be looking to lose weight. However, this fad impacts other demographics who are trying to be “good” when it comes to eating. (Spoiler alert: healthifying foods does not make you “good.”)

Is it bogus or not?

If you truly enjoy eating chocolate mousse made with tofu, that is completely okay. Theres a difference between choosing a “helathified” option because you genuinely enjoy it versus choosing it because you feel like you have to in order to be “good” – intention is everything in these situations.  

Let’s be honest, healthified recipes are often not as satisfying as the real thing. This is a slippery slope and may lead to binging later to fulfill your craving. When you want a certain food, give yourself permission to eat that food. Desiring decadent food is not immoral. If you find yourself feeling anxious about eating play foods unless they are “healthified” this may be a sign of disordered eating.

This graphic captures what can happen when we try to substitute our actual craving for a “healthified” alternative– we can end up eating more food than we would have if we just honored our craving in the first place.

3. Bone Broth

What is it? 

Bone broth is a savory liquid made from boiling animal bones with connective tissue, meat, and vegetables in water. It’s known for being a good source of protein and collagen. On social media, it has been popularized by content creators who drink it multiple times a day to promote gut health. These influencers claim that it improves their acne, boosts energy levels, and reduces sugar cravings. The Bone Broth Diet exists as well– while on this diet, someone may be consuming up to six cups of bone broth a day.

Who is the target audience?

Bone broth has been promoted by everyone from celebrities to college students. Gwenyth Paltrow famously discussed what she eats in a day, saying that bone broth is often her entire lunch. There’s also “bone broth girl” on TikTok, a college student who posted videos of her highly rigorous daily routine with little sleep and food, but plenty of bone broth.

Both of these individuals are promoting bone broth as a substantial meal and essential part of their diet, but it is not accessible for everyone. Bone broth is relatively expensive and since it is not very energy-dense, it’s not a realistic staple for the average American. Therefore, the bone broth fad is mostly targeted at communities that can afford it, or high income households.

Is it bogus or not?

Bone broth does have various benefits.The high amount of collagen supports bone health, and the gelatin maintains gut health by strengthening the intestinal wall. However, the benefits of bone broth are often way over sensationalized by the media– there is no one magic food that will cure your health or give you your dream body.

Bone broth should not be used as a meal substitute because it does not have enough calories to be a sustaining and fulfilling meal. Sure, it can be an addition to a meal if you enjoy the taste, but it is not necessary to drink in order to meet your nutrient needs. 

When it comes to nutrition, the most important consideration is adequacy. It doesn’t matter how much bone broth or “superfoods” you’re consuming,  if you’re not eating enough to meet your body’s energetic needs, your body will be stressed and unable to reap the nutritional benefits from that food. 

All the fuss around bone broth could lead to a situation where a lower-income person is spending their money on this low-calorie liquid instead of prioritizing groceries that will help to meet their overall energy requirements. 

There are many other foods that are also high in collagen, including citrus fruits, chicken, and eggs. Plus, you can work on your gut health without participating in these types of fads by doing things like addressing stress, getting enough sleep, staying hydrated, and adding fermented foods to your diet.

4. Exclusively eating “whole foods”

What is it? 

Diets such as Whole-30 or Paleo feature consumption of solely “unprocessed” foods. These foods include meat, fish, seeds, nuts, etc. On social media, health influencers promote eating only whole foods to lose fat and “slim down”.

Influencers pedaling diets like Whole-30 and Paleo are often misunderstanding what processed food is. A processed food is one that has been manipulated in some way from its original state. For example, olive oil is a processed food because the oil had to be extracted from the plant. In an extreme form, eating whole foods can lead to a condition called Orthorexia, which is an unhealthy obsession with health.

Who is the target audience? 

Similar to the carnivore diet, this way of eating is often posted by young fitness influencers. These folks claim it reduces inflammation, helps them lose fat, and relieves gastrointestinal issues. It is boosted to other young, health-minded individuals who may be trying to lose weight.

Once again, the target is upper class communities who have the time, money, access, and resources to prepare “whole foods.” Many families who work full time rely on processed foods to allow them to quickly put food on the table. Plus, the popularization of processing foods has allowed us to have increased variety and options in our diets, which is beneficial for meeting our nutritional needs.

Is it bogus or not?

Trying to eat only unprocessed foods in our modern day society is restrictive and expensive. Restriction of “processed foods” leads to preoccupation with those foods and eventual binging, keeping you stuck on the binge/ restrict rollercoaster.

Plus, limiting yourself to only “whole” foods can lead to unsatisfying eating experiences. Lack of fulfillment when eating is yet another factor that can lead to eventual overeating or binging. 

This diet is also likely to be unsustainable due to the many situations where eating whole foods only isn’t accessible. It requires people to dedicate more time and money to the way they eat, which is unattainable for so many people. Overall, having processed foods is a reality of 21st century food systems, one that enables us to efficiently prepare meals, store foods in our pantries, and enjoy variety. You know what’s far more unhealthy than eating processed foods? Having a disordered relationship with food.

5. Greens Powders

What is it?

Green powders are powdered greens that are supposed to be taken each day as a dietary supplement. They claim to reduce bloating, improve gut health, and increase energy. On social media, influencers speak about consuming these powders as a substitute for their daily greens. They are highly marketed and seen everywhere on Tiktok, making it difficult to know if the content is sponsored.

Who is the target audience?

Female fitness and lifestyle influencers promote these green powders in their videos. Young girls are the audience of these videos, which creates a belief that they, too, need this powder in order to look a certain way.

This targeted content capitalizes on the fear of naive consumers, making them think something essential is missing from their diet. In addition, green powders are expensive, so these ads are aimed at consumers with the financial privlege to afford subscriptions to these types of supplements. 

Is it bogus or not?

These green powders do cover some nutritional bases, such as providing probiotics, fiber, and vegetable powder. However, one serving of the powder has such low doses of these ingredients that it makes more sense to spend your money on actual food to get your nutrients.

Eating a variety of foods will provide you with that important nutritional foundation, and it’s cheaper too! Having a meal is the best way to give yourself energy to kickstart your day. You do not need the latest viral health trend in order to be a healthy person, no matter how much you see it being promoted.

Key Takeaways

Each of these diet culture trends are prevalent on social media, and it’s likely that at least one of them has appeared on your feed. In the end, no matter how much these fads are promoted, they will come and go as the diet industry evolves.

Instead of investing in a trend and following someone else’s advice, it is valuable to block out the noise and focus on you. Getting to know your body and understanding how to best support your own health is something that lasts a lifetime. Putting your time, money, and resources towards learning your body’s signals is more rewarding than anything diet culture can offer you.

Want to jumpstart your Intuitive Eating Journey? Download my FREE Intuitive Eating Starter Pack here.