Health
Should You Try the Sardine Diet?
Health Points
- Fad diets like the sardine diet may cause quick weight loss but often aren’t sustainable or balanced.
- Experts warn that a sardine-only plan can create nutrient deficiencies and raise health risks.
- Sardines can be a healthy part of a varied, balanced eating plan in moderation.
Fad diets often promise rapid results but can restrict essential nutrients and may jeopardize long-term wellness. Medical professionals recommend consulting a healthcare provider before starting a restrictive eating plan.
A North Carolina woman reported losing 25 pounds in four months by eating only sardines, also noting reduced foot pain and inflammation. Other people have shared similar weight loss stories, but nutrition experts urge caution.
The sardine diet was popularized by Dr. Annette Bosworth as a short-term regimen to reset metabolism, urging people to eat unlimited sardines for three days. Proponents suggest pairing sardines with black coffee, water, and carb-free hot sauces.
“It’s likely possible to lose weight eating only sardines, but not because they’re magical. It’s because you’re severely limiting calories and variety,” says Bonnie Taub-Dix, RDN.
Nutritionists point out that a sardine-only plan offers mostly fat and protein and typically results in a low calorie intake, but can also produce side effects like nausea and low energy.
Experts warn that following such a restrictive diet can cause deficiencies in fiber, vitamin C, and the plant nutrients commonly found in fruits, vegetables, and grains. This can impact immune health, energy, and digestive function over time.
High sodium in some canned sardines may raise the risk of high blood pressure and heart disease, and sardines are rich in purines, which may increase the chance of developing gout.
Lina Begdache, PhD, RDN, calls sardines “a nutritional powerhouse in moderate amounts,” rich in omega-3 fats, protein, calcium, vitamin D, and B12.
“You don’t need to eat only sardines to get these benefits. But they can easily be part of a balanced diet,” says Kaytee Hadley, RDN.
Nutritionists suggest enjoying sardines with vegetables and whole grains to round out meals and recommend a variety of protein sources for better nutrition.
To maximize benefits, look for low-sodium or water-packed sardines and consider eating the bones and skin for extra nutrients.
Thinking about a big diet change? Talk to your healthcare provider and aim for balance, variety, and sustainability in your choices.
