Viral Diets Women Follow Blindly.

Dieting trends have taken the world by storm, and Kenya is no exception. With social media bombarding us with testimonials and influencers showcasing their dramatic transformations, many women are drawn to these viral diets, often adopting them without fully understanding their implications.

This blind leap can lead to health risks, unsustainable habits, and disappointment when results fall short of expectations. Here are some common viral diets, carefully discussed by a certified nutritionist;

1. Keto Diet

The ketogenic diet focuses on high-fat, low-carbohydrate foods to shift the body into a metabolic state called ketosis, where fat is burned for energy instead of carbs. The diet is praised for quick weight loss and improved energy levels.

• Examples:
  • Modified githeri: Omitting maize, often considered a staple, and increasing avocado and peanut content.
  • Heavy reliance on eggs, nyama choma, and coconut-based dishes to meet fat requirements.
• Risks: This diet is highly restrictive, making it challenging, where carbohydrate-rich foods like ugali, rice, and chapati are staples. Additionally, long-term use can lead to nutrient deficiencies, kidney strain, and digestive issues due to reduced fiber intake.
• Sustainable Alternative: A low-carb approach that still incorporates healthy staples like sweet potatoes, arrowroots, and legumes in moderation.

2. Intermittent Fasting (IF)

Intermittent fasting involves cycling between eating and fasting periods. Common methods include the 16:8 plan, where you fast for 16 hours and eat within an 8-hour window.

• Examples:
  • Skipping breakfast entirely, even the beloved morning chai and mandazi.
  • Breaking fast with traditional dishes like mukimo or matoke.
• Risks: Without proper guidance, IF can lead to nutrient imbalances, binge eating during eating windows, and mood swings. The fasting period may also encourage unhealthy practices like skipping vegetables in favor of caloric foods.
• Sustainable Alternative: Consider meal timing adjustments that work with your schedule and ensure a nutrient-rich diet during eating periods.

3. Detox Juice Cleanses

Promising to “flush out toxins,” juice cleanses involve consuming only liquidized fruits and vegetables for several days.

• Examples:
  • Popular juices include blends like passion fruit, kale, and ginger, or watermelon and mint combinations.
• Risks: While the idea of detoxing may sound appealing, the body naturally removes toxins via the liver and kidneys. These cleanses often lack protein and fiber, leaving you feeling weak and potentially slowing metabolism.
• Sustainable Alternative: Instead of extreme cleanses, incorporate fresh juices as part of a balanced diet. Pair them with whole foods like chapati, beans, and fresh vegetables.

4. Vegan Diets

Veganism involves eliminating all animal-based products and focusing entirely on plant-based foods. While this lifestyle is ethical and environmentally conscious, many adopt it without understanding its nutritional demands.

• Examples:
  • Ndengu (green grams) stews with chapati or ugali.
  • Millet porridge, traditional greens like kunde and managu, and fruits like pawpaw and bananas.
• Risks: Without supplementation or careful meal planning, vegans are at risk of deficiencies in vitamin B12, iron, and omega-3 fatty acids.
• Sustainable Alternative: Opt for a flexitarian approach, where you consume mostly plant-based meals but occasionally include animal products for a well-rounded nutrient profile.

5. High-Protein Diets

This diet emphasizes increased protein intake while cutting down on carbohydrates and fats. It is often marketed as ideal for weight loss and muscle building.

• Examples:
  • Reliance on nyama choma (roasted meat), grilled chicken, and boiled eggs.
  • Pairing sukuma wiki (collard greens) with small portions of ugali.
• Risks: Excessive protein can lead to kidney strain and reduce fiber intake, causing digestion issues. Over time, it may also increase cholesterol levels if fatty proteins dominate the diet.
• Sustainable Alternative: Incorporate lean proteins like fish, beans, and lentils alongside healthy carbs like brown rice and arrowroots.

What Drives the Popularity of Viral Diets?

1. Social Media Influence: Kenyan influencers and global celebrities often showcase their results, making the diets look effortless and rewarding.
2. Pressure to Conform: Women face societal expectations to maintain certain body standards.
3. Lack of Awareness: Many are unaware of the nutritional implications of these diets or fail to seek professional guidance.

Adopting a diet blindly can lead to:

• Nutritional deficiencies and long-term health issues.
• Unsustainable practices that result in dieting.
• Emotional stress due to unmet expectations.

While these diets might promise rapid results, they are rarely a one-size-fits-all solution. A sustainable approach to health involves understanding your body’s unique needs and making informed dietary choices. Before jumping into the latest trend, consult a nutritionist or dietitian to develop a plan tailored to your lifestyle and health goals.

For practical tips and sustainable nutrition advice, follow simplenutrition.co.ke: Your Gateway to Health and Wellness.