Fact or Fad? Nutritionist Weighs In on the TikTok Diets Everyone’s Talking About

With social media continuing to fuel quick-fix diet and food trends, a renowned Australian nutritionist is revealing what really works when it comes to healthy eating.

Sardine Girl Summer - Popular overseas at the moment this viral trend sees canned sardines being added to meals such as toast, pasta or salads as a budget friendly way to get your weekly fish oil.

“I’m so glad to see canned sardines having their moment! They’re a nutritional powerhouse, packed with essential omega-3s that support brain and body health, plus vitamin D, calcium, and even marine collagen.” says Liv. “They’re an affordable and convenient protein. A total win in my book!”

Oatzempic - A viral drink combining oats, lime juice, water and cinnamon which some creators claim aids in weight loss.

“This one is a red flag for me,” says Liv. “I’m not a fan of naming food trends after pharmaceuticals - it most often leads to misuse and misinformation. While oats, lime, cinnamon, and water are all nourishing ingredients, there’s no scientific backing for this being a weight-loss miracle. There’s no quick fix when it comes to nutrition, and honestly, that’s the beauty of it. Sustainable health comes from consistency, not viral hacks.”

Banana Peel Bacon - A plant-based alternative to traditional bacon, this trend involves marinating banana peels with soy sauce, maple syrup and spices and then frying them until crispy!

“I’m all for using the whole fruit or vegetable, and I love this waste-free spin! It’s a creative way to elevate something that would normally be tossed in the bin, and bonus points that it’s nutritious too. I think it’s fun to explore new textures and flavours, especially when they help us reduce waste and rethink food,” says Liv.

Carnivore Diet - a high protein diet in which only animal products such as meat, eggs and dairy are consumed. 

“This one feels very extreme to me,” says Liv. “While good quality animal products can absolutely be part of a balanced, nutrient-dense diet, cutting out all plant foods means missing out on the incredible benefits of fibre, antioxidants, and phytochemicals that only plants provide - as well as flavour and enjoyment! Plant foods are some of the tastiest around! I believe the most sustainable, nourishing approach is one that can be done for life, and includes diversity, colour, flexibility and plants in abundance.”

Cloud Coffee - doing the rounds on TikTok at the moment this frothy beverage combines expresso, coconut water and cream to create a cloud-like foamy drink.

Liv says, “I’m a coconut lover, so this one’s a yes from me! Coconut pairs beautifully with coffee, and it’s a great creamy dairy-free option. And coconut water offers fabulous electrolytes. If this is how you love your morning caffeine, enjoy it! It’s a fun, fresh twist on a classic. Just watch for added syrups and sugars.”

Fibremaxxing - involves significantly increasing fibre intake to lose weight.

“Look I’m an advocate for fibre - it’s foundational for gut health, satiety, and balanced blood sugar. But more isn’t always better,” says Liv. “You don’t need to overload your system; simply including a mix of whole grains, legumes, fruits, and veggies daily is more than enough to support your wellbeing. It’s all about balance.”

Juice cleanses - celery juice devotees claim they have better digestion, improved energy and clearer skin.

“Look if you love celery juice, sip away, it’s not going to do any harm however it is definitely not a miracle fix,” says Liv. “You don’t need it and the issue of juice cleanses is that they’re unsustainable. It also strips fruit and vegetables of their fibre which is super important!”

IKU promotes a “Real Food First” philosophy, focusing on whole, non-processed plant-based foods to support energy and nourishment.

“Our bodies thrive on balanced, nutrient-rich meals”, Liv says. “When it comes to nourishing our bodies and feeling good the key is to focus on real, unprocessed ingredients.”

To support Australians in making informed and sustainable dietary choices, IKU offers a variety of plant-based meals crafted from plant-based whole foods. Their Real Food Reset program, developed by Kaplan, is a 5-day meal plan featuring 15 nutrient-dense dishes designed to nourish the body and minimise environmental impact. We want to empower people to enjoy food again,” she says.

“By prioritising whole-food nutrition and avoiding quick-fix diets, Australians can achieve sustainable health and well-being,” she says.