We have said it before, and we’ll say it again: TikTok isn’t a place to get medical advice. There’s great information on there. But there is plenty of misinformation and dangerous tips too. While some advice on the app is beneficial, it can be hard to tell the helpful information from the bad.
The latest health trend on TikTok is the mustard and cottage cheese diet. The #veggieswithmustard hashtag has more than 380 million views. The diet is high in calcium, protein and fiber and may aid weight loss. But is it healthy or just a fad diet?
In the video that introduced the diet, influencer Tiffany Magee claimed that by dipping sausage and raw vegetables in a mix of mustard and cottage cheese every day she lost 80 pounds. She said the combination was delicious and aided bloating and energy levels. Ms. Magee is not a nutritionist. But, in the past ordinary people discovered wonderfully helpful things. So, her lack of expertise does not immediately make us dismiss the diet.
There are some undeniable benefits to the foods in the diet. “Cottage cheese is an excellent and convenient source of protein and calcium,” said registered dietitian Danielle Smith. “The sausage also provides protein which is crucial for sustainable weight loss and supports stable blood sugar levels, more steady energy levels and focus throughout the day. Mustard can be a great way to add flavor to foods (like cottage cheese) without adding a lot of calories or unhealthy fats. As well as that, mustard seeds contain various antioxidants, such as phenolic compounds and flavonoids, which help neutralize harmful free radicals in the body and protect cells from oxidative stress.”
The vegetables in the diet add fiber to your day. And, eating them raw helps preserve many nutrients that can be lost in the cooking process. The diet is also attractive because it’s inexpensive.
“Cottage cheese is a great source of protein with 25 grams per cup, and a good source of calcium and vitamin B12,” said registered dietitian Jamie Nadeau. “Many people struggle to prioritize enough protein, and cottage cheese is a super convenient and affordable option.”
However, Ms. Smith adds that. “Cottage cheese and sausage are both typically high in sodium.”
The diet is low in carbs, but Ms. Smith said it might be too low to be sustainable and is therefore a crash diet. And registered nutritionist Jenna Hope agreed that it’s too restrictive. “If the diet is restricted to vegetables, mustard, a sausage, and cottage cheese, there may be a risk of nutritional deficiencies due to a lack of variety.”
While the diet claims to aid bloating, the lack of variety day after day could harm a person’s microbiome, according to Ms. Hope. She also said that the diet might not fight bloating, it simply doesn’t contain as many foods that cause bloating. If you eat a poor diet before starting the mustard and cottage cheese diet, bloating could improve, but it isn’t improving bloating; it’s simply not adding to it.
Ms. Hope said that the foods in the diet weren’t unhealthy, but treating them as though they should be on a pedestal of healthiness is wrong and could lead to restrictive eating. If you follow this diet, it is very restrictive. It uses the spice of the mustard to make a repetitive meal eaten over and over again more interesting. Some people say they eat this diet for every meal; they are missing out on essential nutrients.
“I’ll be honest, it looks like a tasty lunch, but please include some other nutritious options in your life too,” said registered dietician Miranda Galati. “I promise, it’s not the weight loss miracle plate that TikTok is making it out to be.”
Erin Coffield, a registered dietary nutritionist of the National Dairy Council, put it best. “If it sounds too good to be true, it probably is not reliable. If the trend seems safe and appealing to you, then try it. And, if it sounds dangerous, go with your gut and don’t try it.”
If you want to add more protein, calcium and fiber into your day and move the flavor of mustard, this can be an excellent meal. But expecting massive weight loss results is unrealistic. And eating it for every meal is unhealthy and restrictive.
