Can the Baby Food Diet Help You Lose Weight?

The baby food diet for adults substitutes regular meals and snacks with pureed baby food.

“This eating plan was linked years ago to several celebrities,” says registered dietitian Devon Peart, RD, MHSc. “The claims about rapid weight loss turned it into a trend.”

Peart explains what the baby food diet is and why eating like an infant isn’t the healthiest way to lose weight.

How does the baby food diet work?

Applesauce and mashed potatoes sound good if you have a toothache or sore throat. But how is eating mushy foods supposed to help you lose weight?

Turns out, there’s no official guidance on how to structure a baby food diet. But eating 14 jars plus one “adult” meal per day seems to be a popular approach.

That might look like:

• 5 jars for breakfast
• 5 jars for lunch
• 2 jars for a snack
• A typical, adult dinner
• 2 jars for a snack

You can eat any type of baby food that appeals to you, including:

• Fruits
• Grains
• Meats
• Vegetables

“In theory, the diet lowers your calorie intake while taking the edge off your hunger,” says Peart. “In reality, it’s just another fad diet that lacks scientific evidence and proper nutrition.”

Pros of the baby food diet

The baby food diet restricts calories, which can help you lose weight.

Jars of baby food range from 20 to 100 calories, so it’s easy to closely track what you’re eating. You can set a calorie target for safe weight loss by calculating your daily calorie requirement and a healthy calorie deficit.

“Baby foods are minimally processed,” says Peart. “That means they have few additives and preservatives and are low in fat, sugar and sodium. Eating a jar of pureed fruits or vegetables is healthy compared to nutrient-poor snacks like chips or candy.”

Compared with other weight loss plans, the baby food diet is:

• Easy to follow
• Portable
• Quick (unless you decide to make your own baby food)

Cons of the baby food diet

The best diets for weight loss are backed by research and tied to overall lifestyle changes. And the baby food diet is lacking on both fronts. There isn’t any data showing that it’s effective. And it doesn’t include any recommendations for exercise. It doesn’t even provide guidance around what to eat for your daily adult meal.

“Overall, the downsides of the plan far outweigh the limited benefits,” says Peart. The baby food diet:

Is unsustainable

When counseling people on weight loss, Peart’s motto is, “Whatever you do to lose weight, you should be prepared to do to maintain weight loss.”

Calorie-restricted diets don’t meet this mark.

You may lose weight quickly at first, as you’re taking in fewer calories. But most people regain that weight when they stop dieting.

Why does this happen? Studies show that your body adjusts to receiving fewer calories by:

• Slowing your metabolism. When your metabolism slows, you need fewer calories to maintain your normal bodily functions. “That makes it easier to gain weight when you go back to your regular diet,” notes Peart.
• Increasing your appetite. Your appetite doesn’t turn on a dime when you ditch a diet. Your body keeps you in starvation mode. So, you may end up getting hungrier (and eating) more than you did before you started the baby food diet.

Lacks nutritional balance

Baby food is designed for babies. And babies have different nutritional needs than adults. When you eat baby food in place of regular meals, you’re missing out on essential nutrients like:

• Fiber, which helps you feel full and aids digestion.
• Protein, which builds muscles. Your muscles power your metabolism. When you lose weight without getting enough protein, you end up shedding more muscle than fat.

Both protein and fiber also help you balance out the carbohydrates you eat and manage your blood sugar. As a result, Peart says that this diet could be especially risky for people with diabetes.

Is less filling and satisfying

Think about eating an apple versus a serving of applesauce. The apple takes up more space in your stomach and takes longer to digest, so you feel full longer. The act of chewing also contributes to the overall satisfaction of eating, says Peart. With baby food, you’re missing out on these important elements.

Causes extreme hunger

As Peart explained, baby food won’t fill you up. And being hungry all the time isn’t a healthy or effective way to lose weight.

Living with hunger is physically uncomfortable. It can also affect you psychologically. Being hungry creates a deprivation mindset that can cause disordered eating or trigger a relapse.

“When you feel deprived and agitated, you’re more likely to binge,” Peart cautions. “Evening is when willpower can be at its lowest, so dinner would be especially difficult to keep in check.”

A healthier strategy for weight loss

Fad diets, like the baby food diet, come and go. They don’t stick around because they don’t help you keep the weight off long term.

Dietitians recommend eating plans that include a balance of lean proteins and fiber-rich foods. These kinds of diets allow you to eat throughout the day and are rich in:

• Fruits and vegetables
• Whole grains
• Low-fat dairy
• Heart-healthy fats

“The Mediterranean diet is one of the best diets for overall health and weight loss, but there are other effective plans, too,” shares Peart.

“If you’re looking for a better way to achieve — and maintain — a healthy weight, talk to your healthcare provider or a registered dietitian. They can help set you on a path toward your healthiest you.”