Avoid the "sardine fast" (consuming only sardines) as this restriction would deprive the microbiota of essential fibers; instead, integrate this nutritious fish into a diversified, plant-rich diet.

noli's read

The creator rightly highlights the high nutritional value of sardines, a fact validated by nutritional consensus for their omega-3 and protein content. Their warning regarding the impact of an exclusively animal-based diet on the microbiota is scientifically grounded: a notable intervention study published in *Nature* (David et al., 2014) shows that a plant-free diet alters gut flora in just a few days. Furthermore, a systematic review in *Nutrients* (Barber et al., 2020) confirms that fiber is essential for nourishing the friendly gut bacteria that support our metabolism. The fact that rapid weight loss during such extreme fasts is primarily linked to water loss and an overall reduction in calories is a well-documented physiological phenomenon. Finally, the warning about the excess sodium associated with consuming canned goods exclusively is entirely relevant for maintaining good cardiovascular balance.

the sources

1. 1McDonald D et al. (American Gut Project) 2018
2. 2Reynolds A et al. 2019