[비즈한국] Dietary practices such as consuming saltwater or butter on an empty stomach in the morning are spreading rapidly, primarily through social media platforms like Instagram and YouTube. They are going viral as "health routines" that purportedly help shed belly fat in a short period and improve skin quality. However, medical experts warn that these practices lack scientific evidence and could potentially cause serious harm, including metabolic diseases.
The principle behind the trendy social media routines of consuming saltwater and butter is to suppress appetite and boost metabolism. The claim is that consuming fat instead of carbohydrates increases satiety. Posts sharing personal experiences—such as which type of salt is more effective or the "appropriate" amount to consume—are easily found on social media.
Ryu Young-sang, a professor of endocrinology at Chosun University Hospital, drew a line against such blind faith. Professor Ryu pointed out, "While you may temporarily feel full or experience a reduced appetite, there is no clear evidence that this leads to body fat loss. In particular, since butter is a high-calorie, high-fat food, excessive consumption is more likely to lead to weight gain."
Consuming high-concentration saltwater on an empty stomach can be particularly devastating to vascular health. Given that the Korean diet frequently includes noodles, dumplings, soups, stews, braised dishes, and kimchi, most Koreans are already consuming more than the daily recommended amount of sodium. According to the '2025 Analysis Report on Health-Hazardous Nutrient (Sodium/Sugar) Intake' published by the National Institute of Food and Drug Safety Evaluation last June, the average daily sodium intake for Koreans in 2023 was 3,136mg, which is more than 1.5 times the WHO (World Health Organization) recommended limit of 2,000mg.
The habit of drinking saltwater for weight loss can also become a catalyst for a vicious cycle of other diseases. Because saltwater intake causes bloating, many resort to taking potassium supplements to get rid of the swelling. Even in individuals with normal kidney function, excessive intake of refined potassium can disrupt electrolyte balance and lead to hyperkalemia, which increases the risk of heart muscle paralysis or cardiac arrhythmia.
Some people consume 1–2 spoonfuls of butter as a snack substitute, aiming to maintain satiety for longer and reduce their total food intake. Those with lactose intolerance or dairy allergies sometimes opt for ghee instead of regular butter, as it has had both water and lactose removed.
While it is true that saturated fats offer chemical stability against rancidity during high-heat cooking and provide sustained energy, excessive consumption acts as a poison. This is because it increases blood LDL (low-density) cholesterol levels, which can lead to serious cardiovascular disease and increase insulin resistance, potentially resulting in type 2 diabetes.
According to the '2025 Dietary Reference Intakes for Koreans' published by the Ministry of Health and Welfare at the end of last year, the recommended intake for saturated fatty acids for adults is less than 7% of total energy. Considering the recommended daily energy intake for adults is 2,000–2,400 kcal, the daily allowance for saturated fatty acids is approximately 140–168 kcal (about 15–18g).
However, this threshold is easily breached if one follows the trendy social media routine of consuming butter on an empty stomach. A single tablespoon of butter contains about 66 kcal of saturated fat. In the case of ghee, which is 100% concentrated fat, the saturated fat caloric content rises to about 81 kcal. Consuming just two spoonfuls of butter in the morning means exceeding most of the daily saturated fat limit. If normal lunch and dinner meals follow, this structure inevitably puts a "red light" on vascular health due to excessive saturated fat intake.
Experts advise that one must remain wary of the characteristics of social media algorithms that generalize an individual's success story. Because the digital environment favors provocative and extreme methods to garner higher view counts, unverified information is sprouting up everywhere.
Professor Ryu suggested, "The more a method emphasizes rapid weight loss, the less sustainable it is and the more likely it is to harm your health. What is more important than trendy diets is adhering to the basic principles of healthy living: controlling total calories, consuming sufficient protein, and maintaining regular exercise and sleep habits."