What We Tested and How We Did It
To put ChatGPT’s health advice to the test, we created profiles for two individuals in two categories: diet and fitness. For each profile, we asked ChatGPT to generate a personalised plan. We then shared the results with clinical dietitian and weight loss/metabolism expert, to review the recommendations and tell us whether this AI-powered tool could genuinely support health goals.
What We Found
ChatGPT impressed us with its speed, availability, and flexibility. While its answers weren't always fully detailed, follow-up questions quickly filled the gaps. For instance, when we asked for a weight loss meal plan, the initial response didn’t include portion sizes. But after a quick prompt, we got a revised version with precise measurements — within seconds.
Some of the biggest pros of using ChatGPT are:
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Instant responses
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24/7 accessibility
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Unlimited questions (and no, it won’t judge you!)
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Free to use
That said, it’s important to stay grounded. In every response, ChatGPT clearly advises users to consult a health professional for personalised recommendations. Sometimes the answers included general advice or multiple options; other times, they were quite limited or repetitive. So while the guidance is useful and often aligned with global health standards, it doesn’t dive deep into personalisation.
Example: Weight Loss Plan for a 30-Year-Old Woman (165 cm, 65 kg, Goal: Lose 5 kg)
Note: This meal plan is based on the Mediterranean diet — considered one of the healthiest in the world.
Meal Plan
Breakfast
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½ to ⅔ cup of cooked oatmeal (with water or low-fat milk)
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A small serve of berries (blueberries, strawberries)
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A handful of almonds and walnuts
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Green tea or herbal tea
Lunch
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120g lean protein (grilled chicken, turkey, or fish)
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1 to 1½ cups of steamed vegetables (e.g. broccoli, carrots, cauliflower)
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⅓ to ½ cup cooked quinoa or brown rice
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Salad with leafy greens, cucumber, tomato + 1 tbsp vinaigrette
Snack
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Low-fat Greek yoghurt with chia or flaxseed
or -
Carrot sticks + ¼ cup hummus
Dinner
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120g grilled or baked fish
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1 to 1½ cups of steamed or stir-fried greens
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⅓ to ½ cup roasted sweet potato or cooked wholegrain pasta
Recommended Workout Plan: A Balanced Combo of Cardio, Strength, and Flexibility
Cardio (150 minutes/week)
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Brisk walking or jogging – Start with 20–30 minutes on most days
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Online cardio workouts – Dance routines or jump rope
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HIIT – 30–60 seconds of high-intensity effort, followed by 15–30 seconds of rest
Strength Training (2–3x/week)
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Bodyweight exercises – Push-ups, squats, lunges, planks
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Resistance bands – For legs, back, and arms
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Free weights/household items – Dumbbells or water bottles for upper body and squats
Flexibility & Mobility
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Yoga or Pilates – Online classes to improve balance and mobility
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Stretching – Static stretches post-workout
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Dynamic warm-up – Joint rotations before training
Example: Weight Loss Plan for a 30-Year-Old Man (175 cm, 85 kg, Goal: Lose 5 kg)
Meal Plan
Breakfast
Option 1: 2 scrambled eggs with spinach and tomatoes + 1 slice wholegrain bread
Option 2: ½ cup oats + 1 fruit (banana/apple)
Option 3: Greek yoghurt with 1 cup berries + ¼ cup nuts + 1 slice wholegrain bread
Lunch
Option 1: 170g grilled chicken or turkey + 2–3 cups salad + ½–¾ cup brown rice or quinoa
Option 2: Lentil or veggie soup + wholegrain tortilla with 170g lean protein + salad or veggie sticks + ¼ cup hummus
Snack
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¼ cup mixed nuts & dried fruit
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or Low-fat Greek yoghurt + honey + berries
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or Carrot & celery sticks with hummus
Dinner
Option 1: 170g grilled or baked fish + steamed or roasted vegetables + sweet potato or quinoa
Option 2: Stir-fried vegetables with beef, chicken, or tofu + 5 tbsp brown rice or wholegrain noodles
Workout Plan
Cardio
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Brisk walking or jogging (20–30 mins most days)
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Jump rope (short sessions to start, build up over time)
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HIIT workouts
Strength
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Push-ups, squats, planks
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Resistance bands
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Dumbbells or weighted household items
Flexibility & Mobility
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Include yoga and stretching
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Start each session with dynamic joint rotations
What the Expert Says
They had mostly positive feedback but flagged a few important points:
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Jump rope isn't for everyone: “It can be too intense for some and even risky,” he warned.
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Calorie ranges are sensible: 1,200/day for women and 1,500/day for men is a safe baseline.
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Meal plans lack personalisation: “ChatGPT gives the same suggestions to men and women and doesn’t consider lifestyle, taste, or cooking time. It’s a bit repetitive.”
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Unnecessary weight loss advice: “A woman who is 165 cm and 65 kg has a BMI of 24 – totally normal. She doesn’t need a diet plan,
“We don’t know her full history — medical background, past weight, and so on. ChatGPT doesn’t ask. The advice is generic and suits the average healthy person.”
Still, It’s good that ChatGPT included general recommendations based on global health guidelines — drink water, exercise regularly, and cut back on processed food and salt.”