As social media influencers continue to spark viral nutrition fads under the banner of “glow-up” – a term capturing the idea of rapid self-improvement – leading dietitians are sounding alarms about potentially harmful dietary trends gaining traction both globally and in Thailand. Based on the latest analysis by Western and Thai-registered dietitians, several popular habits promoted online, from extreme fasting to restrictive eating, are not only unsupported by scientific evidence but could also undermine physical and mental health, especially among young people. Understanding which “glow-up” trends to avoid is now a matter of public awareness as Thailand faces rising rates of diet-related illnesses and mental health challenges.
Thai readers are increasingly exposed to global nutrition trends through platforms like TikTok, YouTube, and Instagram. While some tips, such as eating more fruits and vegetables or moderating sugar intake, have merit, others touted as shortcuts for beauty, weight loss, or “detoxing” – such as prolonged water fasting, wearing blood glucose monitors for weight control, or adopting carnivore-style diets – are causing concern among nutrition professionals. “Glow-up” has become part of the contemporary lexicon in urban Thailand, with many teens and young adults striving for both physical and social transformation. However, these quick-fix methods often ignore the country’s rich culinary tradition of balanced meals and may even work against the goals of health and happiness that they promise.
Among the current “glow-up” fads, five particular trends stand out for their potential harm, according to recent reviews by registered dietitians and research collated from global nutrition experts (Abby Langer Nutrition; Wikipedia/Fad Diets). These trends include prolonged water fasting, continuous glucose monitoring without medical indication, social media-driven food shaming, body checking, and the so-called carnivore diet. These habits, experts say, are not just scientifically unsound but may exacerbate eating disorders, malnutrition, and social stigma.
Firstly, water fasting claims to “reset metabolism” or detox organs by abstaining from all food except water for days. Yet, according to both international and Thai nutritionists, there is no credible evidence supporting these claims. In fact, a medically supervised 2021 study found that participants who fasted for 10–30 days showed increased insulin resistance and a range of adverse symptoms, including dehydration, hyponatremia, and hypoglycemia. “Prolonged fasting is simply a form of starvation and could trigger serious health complications like electrolyte imbalance, kidney strain, and psychological stress,” notes a Bangkok-based nutritionist from a leading hospital. For the general public, including Thai teenagers and working adults, extreme fasting is both unnecessary and potentially dangerous.
A second growing trend is the use of continuous glucose monitors (CGMs) by individuals without diabetes. Originally designed to help people with diabetes track blood sugar, CGMs are now used by healthy influencers to micro-manage food intake. Experts from the Thai Nutrition Society warn that this practice is expensive, unnecessary, and may foster obsessive relationships with food. “Unless you have diabetes, you don’t need to monitor your blood glucose round-the-clock,” says an endocrinologist at a university hospital in Bangkok. Studies show that normal, healthy blood sugar fluctuations after eating are not only expected but essential for metabolic health. Over-monitoring can also create anxiety and a false sense of dietary danger that undermines Thailand’s holistic approach to eating, where meals are enjoyed in moderation and mindful of tradition.
Another concerning phenomenon is “food shaming,” where content creators publicly criticize or mock individuals for their food choices, often in supermarket aisles or online videos. This trend, rooted in privilege, typically targets affordable and processed foods while promoting expensive health foods without contextual awareness. In Thailand, where a diversity of local ingredients and preparation methods are celebrated, food shaming can increase stigma and discourage eating patterns that are practical and culturally appropriate. Mental health professionals from major Thai universities emphasize that food choices are shaped by complex factors like income, health conditions, and religious fasting practices. “Promoting guilt or shame around staple foods like rice or affordable ready-made curries can lead to anxiety, lower self-esteem, and even disordered eating among Thai youth,” warns a mental health counsellor at a city-based clinic.
Body checking – the habit of constantly scrutinizing one’s own or others’ bodies, both in mirrors and in videos – is also flagged as a negative “glow-up” trend. Especially prevalent in fitness and nutrition content, these videos promote unrealistic beauty standards and link thinness to worth or success. Multiple studies have linked social media exposure to rising rates of body dissatisfaction and mental health issues among Thai teenagers, with girls and young women particularly at risk. Clinical psychologists in Bangkok note that this behaviour increases the risk of body dysmorphia and depression, and detracts from the positive body image cultivated in Thai culture, which traditionally values health, function, and modesty over aesthetic perfection. “When online content focuses on appearance rather than holistic wellbeing, viewers may equate their self-worth with how closely they fit a narrow beauty ideal,” says a psychologist at a major psychiatric institute.
Finally, extreme diets like “carnivore” – where the participant eats only animal products and excludes all plant-based foods – are seeing a surge in popularity despite scant scientific backing. Proponents claim it can “cure” health problems, but medical experts urge caution. The Thai Dietetics Association and international peer-reviewed research both highlight the risks: eliminating fiber-rich foods can damage gut health, long-term meat-only consumption may increase cholesterol, and the lack of dietary variety undermines Thailand’s traditional, plant-forward eating patterns. “Our national dietary guidelines encourage a balance of grains, vegetables, proteins, and fruits. Restrictive diets run counter to the wisdom embedded in Thai culinary heritage,” says a nutrition policy advisor at the Ministry of Public Health.
Historically, Thailand’s food culture evolved around resourcefulness, local ingredients, and variety—cornerstones of the famed “four regions” cuisine that includes everything from sticky rice and grilled fish in the North, to spicy salads and herbs of the Northeast. Even in Buddhist practices, mindful eating and moderation are emphasized during festivals and periods of fasting, rather than extreme restriction or shaming. The surge of Western-influenced “glow-up” trends risks undermining these time-tested approaches, experts warn, especially among younger generations seeking fast solutions to complex health and social concerns.
Looking ahead, the continued rise of social media in Thailand suggests that questionable diet trends will continue to emerge, mirroring global cycles of fad diets and quick fixes. Medical and public health professionals urge a focus on nutrient balance, variety, and cultural sensitivities. There is a growing call for Thai digital literacy programmes to include health education, empowering young people to critically evaluate online nutrition advice. Multiple perspectives, including Buddhist mindfulness and the royal discourse on sufficiency economy, support a return to moderation, portion control, and gratitude for locally produced foods.
For Thai readers seeking to improve health and wellbeing, the most actionable recommendations remain grounded in familiar wisdom: eat a wide variety of foods, listen to your body’s cues of hunger and fullness, and seek advice from licensed health professionals rather than social media celebrities. Beware of dramatic claims and “trendy” shortcuts that promise beauty or weight loss without scientific basis. Trust in Thailand’s rich culinary traditions, and remember that genuine “glow-up” is about long-term health, not fleeting fads. For school health classes, wellness influencers, and family conversations over dinner alike, honest discussion—and skepticism toward internet diet advice—will be the best defense against dangerous trends.
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