The Sardine Diet Is Going Viral But Some Experts Say It Smells Fishy
Most fad diets are backed up by scientific claims, whether they are entirely true or not. They'll claim that eating fewer carbs and more meat, or strictly consuming liquids, will help you lose weight fast.
Some of these diet trends gain notoriety before there's enough scientific evidence to confirm whether they're effective or even safe. And that remains the case with the internet's latest fad: the all-sardine diet.
This weight-loss approach is exactly what it sounds like: People are eating the tinned fish and nothing else besides water, tea, and black coffee. Some devotees do it for a few days; others have committed to the diet for a few months.
It became popular in 2023 thanks to Annette Bosworth, known as Dr. Boz on YouTube, who has been an outspoken advocate of other low-carb, high-protein keto diets, Slate reports. Bosworth has touted the benefits of the diet in her videos, claiming that the fish—which is high in omega-3s, vitamin E, and calcium—can "surge your ketones" when eaten exclusively for three days. That means that the body goes into ketosis and sources its energy from fat instead of glucose, which ultimately results in weight loss. Whether you should take her word for it is up for debate. She was stripped of her medical license in 2015.
Some participants have gone to extreme lengths: one woman says she lost 35 pounds by eating nothing but sardines for three straight months.
Now, whether the benefits outweigh the negatives seems subjective. YouTuber Kendra Von Esh, for example, didn't mince words when describing her experience with the diet: It resulted in an unfortunate bout of the runs after just two days. And fellow blogger Courtney Luna admitted that she had to cut her 10-day fast short when her body basically said she "should stop," but still felt it was worth it.
Experts are similarly split on the sardine diet. There's no denying the nutrients found in sardines (calcium, potassium, magnesium, iron and zinc) can support bone health, prevent type two diabetes, and promote brain health, according to Eating Well.
However, the American Heart Association recommends a more moderate approach than only eating the fish for three straight days. Instead, it advises people to consume fish twice a week. A dietitian at the Cleveland Clinic, Beth Czerwony, pointed out that the all-sardine diet could increase your mercury levels, which can be dangerous. And Dr. Masarat Jilani noted that while you're getting a ton of nutrients, you're also missing other important things you need in your diet.
"Firstly, [sardines] contain zero fiber. Fiber is crucial for gut health and digestion. A diet based solely on sardines could lead to constipation," Jilani said, according to The New York Post. "The way sardines are canned means they are usually preserved in either salt or oil... If they are salted sardines, you will be consuming an excessive amount of sodium, which can raise your blood pressure and put strain on your kidneys."
While sardines may have benefits, like anything, eating exclusively one thing and one thing alone is never going to be the answer. A well-balanced diet is just that: well balanced.
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