We’ve had juice cleanses. We’ve had soup cleanses.
Now? It’s all about… sardines.
Yep — the latest wellness trend popping up across TikTok and Reddit isn’t a green juice or gummy. It’s a sardine fast. And it’s exactly what it sounds like.
People are eating nothing but sardines for 24–72 hours straight. No snacks. No sides. Just tinned fish, straight from the tin. Cold.
Wild, right?
But before you open a tin and cancel dinner plans, let’s get into what it is, why it’s trending, and whether it’s actually worth your time (and tastebuds).
First Off… What Even Is a Sardine Fast?
A sardine fast is a short-term reset where you only eat sardines — usually for 1 to 3 days. No other food, no drinks with calories. Just sardines, water, black coffee or plain tea.
It’s not technically a “fast” (because you’re still eating), but it mimics very low-calorie fasting — while still providing some nutrients and protein.
The logic? Sardines are:
-
High in protein
-
Full of omega-3s
-
Naturally low in carbs
-
Rich in micronutrients like B12, selenium, calcium & vitamin D
Basically, it’s like someone looked at intermittent fasting… and said 'let’s make it fishier'.
Why Are People Doing It?
The sardine fast blew up thanks to a few viral videos and some bold claims online. People are saying things like:
-
“It reset my cravings”
-
“It kicked me back into ketosis”
-
“I feel leaner and lighter”
-
“It stopped my sugar addiction”
And yes, there are some science-y reasons why it could have short-term effects:
-
High protein = helps preserve muscle during fasting
-
Low carbs = pushes you into ketosis faster (if that’s your thing)
-
Micronutrients = better than water fasting, which gives you zero nutrition
-
No variety = breaks the dopamine loop from hyper-palatable foods
But let’s be real, most of the buzz is coming from self-experimenters and biohackers — not peer-reviewed journals.
What Are the Supposed Benefits?
People who’ve tried sardine fasting say it helped them:
✅ Stop sugar cravings
✅ Reboot portion control
✅ Jumpstart weight loss or fasting
✅ Improve energy and focus
✅ “Reset” emotional eating
Sounds good… in theory.
But the real question is 👇
Is It Actually Good for You?
Let’s break it down.
👍 Potential Positives:
-
Sardines are a legit superfood: rich in omega-3s, protein and essential nutrients
-
Better than extreme water fasts: you’re still getting calories and nutrition
-
Might reduce cravings short-term, simply by removing food variety
👎 The Not-So-Good Bits:
-
It’s not balanced. At all. You’re missing fibre, carbs, phytonutrients, and variety
-
Could mess with your gut if done too long (hello, lack of fibre)
-
Super restrictive = not suitable for most people, especially with disordered eating histories
-
Probably not sustainable — or pleasant — long-term
If you have existing health conditions, take meds, or are prone to restriction… it’s a hard pass.
Would We Recommend It?
Eating nothing but tinned sardines for three days?
It’s bold. It’s niche. And unless you really love sardines, it’s probably not for you.
If you’re looking to:
-
Reduce cravings
-
Reconnect with real food
-
Reset your gut and energy levels
There are easier, more balanced ways to do it. Ones that don’t involve burping up brine for 72 hours.
Essentially...
-
Sardine fasting = eating only sardines for 1–3 days
-
People claim it helps reset cravings and boost fat loss
-
It’s high in nutrients but super low in variety
-
Might help short-term — but it’s not a long-term solution
-
Not ideal for anyone with gut issues, health conditions, or a rocky food relationship
Bottom line? If it sounds extreme… it probably is. Your health doesn’t need to feel like a punishment to work.
And if sardine fasts aren’t your vibe, don’t stress — there’s no secret shortcut you’re missing. Just small, daily changes that actually stick.
