Seeing your team chugging away on huge water jugs all day? Fat loss expert and social media influencer Isabella Murray would suggest that the TikTok trends promoting habits such as this and others need to be kept in check.

Isabella Murray is known as the ‘no bullshit fitness trainer’ on instagram with 95k followers and 53k on TikTok. Isabella Murray educates people on fitness and debunks fitness myths.Here are some you may see in the workplace.

1 – a gallon of water per dayIt is being promoted that to be ‘healthy’ a gallon of water a day is needed. That’s an insane amount of water. A US gallon is 3.75 litres and an imperial is 4.5 litres. water intake varies from one person to another due to age, height, gender, weight, climate, exercise etc. More water doesn’t equal to better hydration. Over hydration can lead to water poisoning due to the diluting of electrolytes. Hydration isn’t just about water, hydration is any fluids. To check your hydration levels you don’t need to consume high volumes of water, instead check your urine. If your urine is clear, you are over hydrated. Optimal hydration can be seen in your urine as a subtle yellow like lemonade, any lighter can lead to side effects like drowsiness, headaches etc. so drinking a gallon of day can be harmful.

2 – a slice of lemon in water for bloating

Tiktokers are claiming that to be ‘healthy’ lemon water is needed to aid bloating. A slice of lemon will have no effect no matter what on bloating, a slice of lemon has no health benefits. The only benefit a slice has is it may improve the taste of the water.

Even if half a lemon was to be squeezed into water, it will not support with bloating. The natural stomach acid levels is already higher than a lemon, so adding extra acid may cause harm to some.

For many, people are bloated due to chronic constipation, as majority of uk adults don’t have enough fibre in their diet, a lemon is not high in fibre to help ease constipation.

The only addition benefit to taste, is extra vitamin c if half a lemon or more is squeezed.

3. Eating in a strange new order

As always, the internet is telling us we are living wrong, next, we will find out we are breathing wrong. Last summer a video on how we are eating our meal in the wrong order went viral on TikTok, and it’s going viral again.

The video is saying the correct order is vegetables, protein and fats, then starch and sugar last because the fibre creates a barrier that help prevents strong glucose spikes by 75%, and in previous videos, the user mentions how it helps with fat loss and anti-ageing.

Crucial information is being missed out here. So yes eating vegetables first has multiple benefits, in this case its fibre intake, it can help with digestion of a meal, and help you feel fuller for longer. So if you are trying to lose body fat by being in a calorie deficit, having fibre with every meal may help you feel fuller for longer which in turn may help you stay within your calorie deficit, but calorie deficit is still key.

Fibre is crucial for our everyday diet, adults need 30 grams of fibre a day. Fibre is also necessary for anyone who is diabetic, but does eating it first reduce your glucose spike and does it even matter?

Yes, there is research to suggest that eating your foods in a specific order reduces your glucose spike, but realistically who is going to do that? Will you dissect every meal you have to eat it in the ‘right order’?

Here is the missing truth, micro managing your insulin / reducing your insulin spike is only needed if you have inulin resistance, diabetic or if you are pre-diabetic, if this isn’t you then you DON’T NEED to eat your food in the ‘right order’.

But even then, calorie intake still plays a huge role, so even if you ‘hack’ your insulin levels by eating your food in a specific order but your calorie intake is still high it can lead to excess body fat, specifically visceral fat, it can lead to insulin resistance, leading, to type 2 diabetes, the key is still your overall calorie intake even if you are diabetic / insulin resistance.

So what is the takeaway message here? Overall, you don’t need to eat your food in a specific order if you do not struggle with insulin resistance, just make sure you have the daily recommended amount of fibre and watch your overall calorie intake.