The Sleeping Beauty Diet: Risks and Realities

There are always new diets percolating, and one you might've heard about recently is the so-called "Sleeping Beauty Diet." But don't let the name fool you: It's anything but a fairy tale. This article delves into the dangers and misconceptions surrounding this extreme weight loss method.

What is the Sleeping Beauty Diet?

The "Sleeping Beauty Diet" is a controversial and highly dangerous fad diet that gained notoriety for its extreme approach to weight loss. The diet promotes taking sedatives when you're hungry to avoid eating - meaning that you're sleeping at various times throughout the day instead. The core principle of this diet involves sedating oneself for extended periods, sometimes days at a time, with the belief that by sleeping, one avoids eating and thus loses weight. The idea is simple: the more you sleep, the less you eat. Sounds dreamy, right? Well, not so fast.

The diet's proponents suggest that by being unconscious, individuals bypass hunger pangs and the temptation to consume food, leading to a caloric deficit. However, this method disregards the body's fundamental needs for nutrition, hydration, and regular physiological functions.

The (Lack of) Science Behind the "Diet"

Giancoli, a registered dietitian and expert in nutrition policy and vegetarian and fad diets, says this diet is something not grounded in science and is completely impractical. The underlying assumption is that if you're asleep, you can't eat, thereby creating a substantial calorie deficit. Some proponents also suggest that extended sleep can somehow "reset" the metabolism or reduce cravings, though these claims are entirely unsubstantiated by scientific evidence.

Procedures Involved

The procedure for following the Sleeping Beauty Diet is alarmingly straightforward: induce sleep for as long as possible. This often involves the use of sedatives, hypnotics, or other sleep-inducing medications, sometimes in dangerously high doses. Individuals might aim to sleep for 12, 16, or even 20 hours a day, or for several days consecutively. During these extended sleep periods, food consumption is naturally eliminated. When awake for brief intervals, individuals might consume minimal amounts of food or liquids before attempting to re-induce sleep.

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Health Risks: A Dangerous "Fairy Tale"

The Sleeping Beauty Diet isn’t about munching on enchanted apples or sipping magical potions. Instead, it’s about sleeping excessively to avoid meals. This concept, while seemingly simple, carries severe health risks and lacks any scientific basis for safe or effective weight management. Giancoli labels it as both "hogwash" and "preposterous."

Dangers of Sedatives

The most immediate danger is the misuse and overdose of sedatives. This can lead to respiratory depression, coma, brain damage, and even death. Doing so could be addictive and dangerous, explains nutrition communications consultant Andrea Giancoli from Hermosa Beach, California. "This is essentially reckless behavior," she says. Professionals call this “narcorexia”: chemically inducing unconsciousness with heavy drugs to lose weight. Doctors have a dim view of this “diet,” not only due to its dangerous side effects, but also because it just doesn’t work!

Nutritional Deficiencies

Prolonged periods without food intake lead to severe nutritional deficiencies, including lack of essential vitamins, minerals, protein, and carbohydrates. Skipping meals means missing out on essential nutrients your body needs to function properly.

Muscle Loss

Extended periods of inactivity can lead to muscle atrophy and a weakened physical state.

Psychological Harm

This diet can foster an unhealthy relationship with food and body image, potentially leading to or exacerbating eating disorders.

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Impact on Daily Life

"How are you supposed to sleep and hold a job if every time you're hungry you're going to take a sedative just to sleep?" Giancoli says. She also questions how you'd have time to exercise, which must be a part of any lifestyle and weight management program.

Weight Gain and Obesity

Sleeping too much can have negative effects - including ironically both weight gain and obesity. As for too much sleep and its connection to obesity, Dr. Alon Avidan, the director of the University of California Los Angeles Sleep Disorders Center, recently told Time that sleep deprivation alters your hormone levels and increases both appetite and blood sugar.

The Connection Between Sleep and Weight

Giancoli explains there's something to be said for the connection between sleep and a healthy body weight. Both oversleeping and not getting enough sleep have actually been linked to weight gain.

Lack of Sleep

A lack of sleep is linked to gaining weight primarily because it can affect the hormones ghrelin (appetite) and leptin (the one that helps you stop eating). Ghrelin levels tend to increase when you don't sleep enough, as leptin levels decrease. And then practically: If you're awake more often you have more opportunities to eat.

What to Do Instead: Healthy and Sustainable Approaches

Giancoli says that the Sleeping Beauty Diet is the most concerning one she's heard about lately, but that people should avoid any diet that restricts a particular food group, tells you that you don't need to exercise and promises a quick weight loss. The "diet" doesn't mention anything about healthy eating.

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Focus on Sustainable Habits

Pick something that you know that you can stick to and that's comfortable for you," she says. "Also, it's a commitment. Instead, focus on creating a sleep routine that prioritizes comfort and quality.

The Real Magic: Quality Sleep

Now, let’s talk about the real magic behind a good night’s sleep: down bedding. While the Sleeping Beauty Diet might be a fad, investing in quality down bedding can truly enhance your sleep experience. With the right down pillow, down comforter, and down bedding, you can achieve a restful sleep without resorting to extreme measures.

• Invest in Quality Bedding: A down pillow and down comforter can make a significant difference in your sleep quality.
• Maintain a Consistent Sleep Schedule: Aim for 7-9 hours of sleep per night to support overall health.
• Create a Sleep-Friendly Environment: Make your bedroom a haven of peace and comfort with soft lighting, calming scents, and your favorite down bedding.

Balanced Diet and Exercise

News includes 40 diets in our annual Best Diets ranking, with input from a panel of experts including Giancoli. Parameters for a top-rated diet include how easy it is to follow, its nutritional value, how safe it is and its weight loss effectiveness. Giancoli recommends looking to the top of this list when searching for an eating plan.

A Brief Look at Other Fad Diets

"Lose 40 pounds in two weeks!" "Burn fat fast with our new protein shake!" "Lose weight fast!" Have you ever heard these phrases before? Are their promises of weight loss true and sustainable? We are bombarded with new diet trends, social media influencers telling us what foods we should or should not eat, and food products tailored to weight loss. Among all of the noise and pseudoscience circulating in the world of nutrition, it may be hard to determine what is true and what is not about these claims.

The Ketogenic Diet

The Ketogenic diet has grown in popularity over the years. Despite its origin as a treatment for epilepsy, it has now become a more common diet for weight loss. The hallmark of this diet is the high amount of fat and low intake of carbohydrates. Carbohydrates are the body's main source of fuel but when this is severely restricted, as it is on a true keto diet, the body is forced to be fueled by another source (fat). The breakdown of the standard ketogenic diet is 70% of daily calories come from fat, only 20% for protein, and 10% carbohydrates.

Potential Downsides:

• The severe decrease in carbohydrates can cause the body to hold less water, leading to quick weight loss.
• Carbs are your body's primary energy source, limiting your intake of these may cause brain fog, irritability, fatigue, and constipation.
• Weight loss on the diet may not lead to long-term weight loss or maintenance.
• Eliminates healthy food from your diet, such as whole grains, fruits, and some vegetables. These foods are high in vitamins and minerals that your body needs.
• The diet does not differentiate between healthy and unhealthy types of fat.
• Higher protein needs after surgery may be hard to achieve with a standard keto diet which is predominately fat.
• High amounts of fat are not well tolerated by people after weight loss surgery, and fat sources tend to be rich in calories.
• Fat malabsorption may occur, leading to loose and frequent bowel movements, excessive gas production, and vitamin deficiencies.

The Atkins Diet

The Atkins Diet, similar to the keto diet, is a low carbohydrate diet to aid in weight loss and disease prevention. Limiting carbohydrates may help reduce the amount of non-nutritive foods you are consuming. Fewer simple carbohydrates may help control your blood sugar, this is especially important for people with diabetes.

Potential Downsides:

• This diet excludes many healthy foods, including fruits and vegetables, that provide essential vitamins/minerals and fiber in the diet.
• This diet also allows processed meats, which can raise your risk for heart problems and certain cancers.
• A low-carb diet may cause constipation, low blood sugar, kidney issues, and electrolyte imbalances.
• It is recommended that post-op bariatric patients avoid high sugar and high-fat foods as their bodies cannot break down or absorb these foods as well.
• Certain vitamins/minerals may not be adequately absorbed by the body after bariatric surgery, it is important to take the vitamins and supplements recommended by a registered dietitian.

The Paleo Diet

The Paleo diet is designed to resemble the diet of human ancestors who relied on hunting and gathering thousands of years ago. This diet includes meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, and healthy fats and oils. Foods excluded from this diet include processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and translate fats.

Potential Benefits:

• This diet was designed with a focus on improving overall health, including improving insulin sensitivity, lowering blood pressure, weight management, improving cholesterol balance, better satiety, healthy blood glucose levels, and overall lower risks of early mortality.
• This diet eliminates many processed foods that negatively impact our health.
• One study indicated a reduction of salt intake in patients with insulin resistance and metabolic syndrome and a lower intake of high-glycemic-index products.
• High consumption of plant products provides many anti-inflammatory benefits.

Potential Downsides:

• This diet reduces carbohydrate intake, which is essential for several body systems, including brain function.
• May be expensive and difficult to sustain long-term.
• If you are an athlete or exercise frequently, you may not be consuming a sufficient amount of carbohydrates to optimize your performance.
• Overconsumption of red meat may increase your risk of cancer and heart disease (WHO) due to its saturated fat content.
• The paleo diet emphasizes vegetables and fruits, many of which are low in calories but may be large in volume. Choose lean protein options to avoid eating high-fat meats and dairy products, which may not be absorbed properly.

Vegetarian and Vegan Diets

A vegetarian diet eliminates meat from the diet. A vegan diet removes all animal products and by-products from the diet, including meat, dairy, eggs, and honey. These diets are adapted for a variety of reasons, including moral convictions, environmental consciousness, or improving overall health.

Potential Benefits:

• Heart-protective benefits of vegetarianism include intake of legumes, high fiber whole grains, nuts, fruits and vegetables, and other low-glycemic foods.
• Plant foods tend to be lower in fat, sodium, and cholesterol, resulting in a positive effect on blood pressure.

Potential Downsides:

• It can be difficult for some people to reach their protein goals, especially after surgery without consuming meat.
• Vitamin deficiencies can be common in both vegans/vegetarians and those with a history of weight loss surgery.

Weight Watchers (WW)

Weight Watchers (WW) is a weight loss program featuring a point-based system that gives a numerical value for foods, drinks, and WW recipes. There is an allotment of points per day based on your weight loss goals. They offer in-person meetings or online programs.

Potential Benefits:

• It does not eliminate an entire food group.
• It can help people develop healthy habits and provide a community through their meetings.
• Lifestyle modifications greatly benefit the maintenance of weight loss and weight maintenance after bariatric surgery. Lifestyle changes are a foundational part of the Weight Watchers program, which can be a benefit post-surgery.

Potential Downsides:

• Some people find it difficult or frustrating to track your points, workouts, and weight as much as is required with this program.
• The program is facilitated by coaches, not physicians or other medical professionals.
• Some participants may not learn or truly understand the fundamentals of a healthy diet since they depend on the program to determine "points" for each food.

Intermittent Fasting

Intermittent fasting is an eating pattern that includes periods without food or very little food that our glycogen stores are depleted. There are variations of intermittent fasting; 16/8 is one of the most popular. 16/8 intermittent fasting limits intake of food and drinks containing calories to 8 hours of the day, while fasting for the other 16 hours. You are allowed to drink water, zero-calorie beverages (black coffee and plain tea) during the 16-hour fast.

Potential Benefits:

• Regardless of its label, most people experience a form of intermittent fasting during their sleep cycle.
• This diet may be helpful for weight loss or weight control by limiting the time frame in which you eat.

Potential Downsides:

• This diet does not outline nutrient-dense foods, it only limits the time frame for meals and snacks.
• For some, this may encourage overeating/ overindulging before or after fasting.

Historical Context of Dieting

Heading out the door? If you think keto, Paleo, gluten-free and vegan diets covered most bases, think again. The following diets from history range from bold to bizarre, mostly erring on the side of bizarre (and supremely unsafe).

1. The Elvis Presley Diet (Sleeping Beauty Diet): Plenty of science says ample sleep is conducive to healthy weight. But the King of Rock ‘n Roll took this concept ten steps too far. Elvis Presley’s “sleeping beauty” diet had a simple premise: you can’t eat if you’re asleep.
2. Fletcherizing: “Nature will castigate those who don’t masticate,” said Horace Fletcher, one of the most famous American food faddists. By this, he meant that unless we chewed our food until liquefied, we couldn’t hope to lose weight. Dubbed “The Great Masticator,” Fletcher was famous for chewing his food until tasteless. Today, dietitians and doctors believe chewing properly can have some positive effects: greater satiation, better nutrient absorption, slower dehydration and reduced risk of choking.
3. The Tapeworm Diet: Why eat, when worms can do the job for you? The tapeworm diet dates back to the Victorian Era, where pamphlets advertised pills containing the supposed miracle cure to stubborn weight. The theory behind this diet was as follows: eat as much as you want, because the food will travel to your intestine where your tapeworm lives. Here, your tapeworm would ingest all the food and, therefore, all the calories.
4. The Graham Diet: Graham crackers may be the original anaphrodisiac - food thought to curb the libido. The story behind these innocuous little cookies is a strange one. Invented in the 18th century by a Presbyterian minister named Sylvester Graham, the sweet versions we eat today are very different from the original recipe: a bland, sugarless biscuit made with unbleached flour. As part of his vegetarian diet (a practice nearly unheard-of in the Western world back then), he also swore off white flour and spices.

The Importance of a Balanced Approach

When it comes to diets, we believe that Clean Eating’s philosophy holds the key to unlocking your best health. Rather than restrictive eating, the secret lies in mindfully and intuitively eating a diverse array of whole, natural foods. Improving dietary habits is a societal issue that should be considered when preparing national policies, according to the World Health Organization. Limit calories from added sugars and saturated fats. Prefer healthier food and beverage choices, such as nutrient-dense foods.

Contrary to the previous editions which mainly focused on dietary components such as food groups and nutrients, the latest offer a more global approach focusing on eating patterns and nutrients characteristics as "people do not eat food groups and nutrients in isolation but rather in combination, and the totality of the diet forms an overall eating pattern". Several diets have shown sufficient evidence of safety and constant beneficial effects to be recommended.

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