Expert Cyrus Luk believes that the Eat Clean diet offers many health benefits but can also lead to an obsession with food choices.
The rise of social media platforms has made various diets increasingly popular, providing more options for those looking to lose weight and improve their physique. However, content creators and social media influencers do not always have the qualifications to offer specific health advice. Relying too heavily on information from these platforms can increase the risk of developing eating disorders and mental health issues. A survey published in 2017 in the journal Eating and Weight Disorders found that extensive use of Instagram was linked to higher rates of orthorexia—a type of obsession with food quality. Another study conducted with young adults in the United States also found a connection between social media use and anxiety related to eating.
Nutrition expert Cyrus Luk.
Cyrus Luk, a nutritionist at Matilda International Hospital in Hong Kong, advises against blindly following any diet just because others are doing it or enjoying it. “A diet plan or meal that works for one person may not yield the same results for another due to differences in age, gender, lifestyle, etc. If you have any questions about nutrition, a certified nutritionist is your best option. They are trained to consult you based on your specific condition, health, and lifestyle. Their recommendations are also based on scientific evidence,” Cyrus said. The Hong Kong expert also analyzed some pros and cons of popular diets today.
Water-Only Fasting
Cyrus noted that one might lose about 0.9 kg per day by fasting for 24-72 hours while only drinking water. Water fasting for a certain period can reduce some health risks, such as improving insulin sensitivity, lowering blood pressure, and enhancing cell regeneration. However, these benefits have not been tested on a large scale.
Fasting for extended hours poses several risks. In the short term, you may experience low blood sugar, low blood pressure, and dizziness. “Water does not provide energy or nutrition, so in the long term, you may lose a significant amount of weight. However, most of this weight loss comes from water, glycogen, body fat, and possibly even muscle mass. This can lead to malnutrition, affecting your immune system and overall health,” Cyrus explained.
Regarding detoxification, Cyrus emphasized that there is no evidence that the body needs to eliminate solid food to detoxify.
Juice-Only Diet
Fruit juice often contains high sugar, very little fiber, protein, and fat.
Fresh fruit juice contains water, fructose, vitamins, and various minerals and antioxidants beneficial to the body. However, they are high in sugar and very low in fiber, protein, and fat, making them unsuitable substitutes for a regular meal consisting of whole fruits and vegetables. “Fruits and vegetables are healthiest when consumed in their whole form. A juice-only diet can lead to severe calorie deficiencies, resulting in rapid weight loss. Like water fasting, most weight loss during this time comes from water loss, glycogen, fat, and muscle,” Cyrus stated.
Due to the high fructose content and lack of fiber, consuming only fruit juice throughout the day can lead to diarrhea, fatigue, nausea, and dizziness. In the long term, consuming large amounts of fructose can lead to metabolic issues, obesity, and malnutrition due to a lack of protein and fat. “Drinking excessive fruit juice is also linked to kidney problems in those with pre-existing kidney issues, as the body has to absorb too much oxalate,” Cyrus analyzed.
Eat Clean
This diet encourages the consumption of organic, whole foods while avoiding processed and refined foods. On the positive side, Cyrus stated that this approach can help effectively control sugar, unhealthy fats, salt, and additives, thereby reducing the risk of obesity and stabilizing blood pressure and cholesterol levels. However, it can also lead to an obsession with what you consume, potentially resulting in anorexia and eating disorders.
Cyrus believes that some canned products can still be included in a healthy diet. “For example, canned fish is an excellent source of protein and healthy fats. Canned legumes are also convenient and still contain high levels of protein and fiber,” he said. Cyrus recommends checking ingredient labels when purchasing processed foods instead of eliminating them entirely in a rigid manner.
Keto
This method requires minimizing carbohydrate intake at each meal while moderately increasing protein and unsaturated fats. The Keto diet is said to be effective for weight loss but has only been documented for short-term results. “In the short term, the risks of the Keto diet include fatigue, nausea, and headaches due to low carb intake. You may also experience mood swings as the brain needs sugar from carbs to function,” Cyrus stated. Additionally, the expert believes that an excessive focus on protein and fat can increase the risk of liver and kidney diseases.
Unrefined whole grains such as oats, barley, and millet are healthy sources of carbs rich in fiber that can replace refined carbs found in white rice and white bread.
Long-term consumption of high protein and fat can lead to various health issues.
Detox
According to Cyrus, there is no specific definition for detox diets; most involve fasting, eating certain foods, or drinking supplements. “Detox diets rarely identify specific toxins that the body needs to eliminate. Moreover, the human body can naturally expel most toxins through the liver, sweat, urine, and feces. We do not need to eliminate food to detoxify our internal organs,” he said.
The expert suggests that maintaining healthy liver, kidney, and intestinal function is the best way to support the body’s detoxification capabilities. This requires a balanced diet that includes fruits, vegetables, whole grains, and lean protein.
Video Trend: “What I Eat in a Day”
The trend of showcasing daily meal plans is also gaining popularity, especially when the video creator is a celebrity with an ideal physique. However, according to Cyrus, some of these meal plans may lack nutritional balance and may not be suitable for the general population due to differences in age, job nature, and lifestyle. In the long run, such unhealthy meal plans can lead viewers to develop skewed perceptions about eating, leading to body pressure and associated eating disorders.
