Myth Busting Diet Culture

For many years, diet culture has remained present, with a new trend entering this endless cycle constantly. When these diets become trendy, it forces us to believe that we need to put our weight first before our mental and physical health, even if we don’t realize it. Despite the strides taken to help our society become more body positive and striving for overall health instead of ‘thinking thin,’ it’s still tricky to resist new diet trends or toxically compare ourselves to others, even if subconsciously. Not only is diet culture toxic, but it’s not even sufficient for losing weight or living a healthier lifestyle. 

Diets are restrictive with the food we eat, and through this restriction, we end up right where we started or further from it. The goal should be to reach a healthy mindset and body that functions as it should. We need to stop being so focused on how we look and build a good relationship with ourselves. It’s entirely normal for weight to fluctuate! There may be a few pound difference from a day ago, and it could drop again the next day, which is entirely normal!

We are consistently making the end goal to lose weight in an unhealthy and unrealistic set time, leading you to binge after the diet is over and create this negative relationship with food and yourself. Studies have even shown that dieters regain weight regardless of maintaining said diet or exercise program. Let’s build a happy and loving relationship with our bodies. We wouldn’t want someone else to say hurtful and mean things about our bodies, so why talk to ourselves that same way? 

‘Eat this, not that!’

Again, these diets don’t help lose weight and maintain the weight in the long term. Just think, you have a month-long diet plan meant to restrict numerous foods and tell you what food you need to eat instead. Once this diet is over, will you continue to live the same way? Or will you feel this unhappiness from not eating the food you love and ending up binging, therefore, ending where you began? 

Yes, not all cravings are precisely nutritious, but this doesn’t mean you need to stop yourself from indulging in the food we enjoy from time to time. It’s the thought of ‘I’ll treat myself to one of these then go back to my diet’ that welcomes the vicious cycle of binging and sabotaging a healthy body and mind. Stop labeling foods as ‘good’ or ‘bad’ and think to yourself, do you ever feel guilty eating your favorite foods? Instead, allow yourself to enjoy your foods in moderation and stop depriving yourself because it leads to more harm than good. 

‘Eat a low calorie, low carb diet!’

Relying solely on daily calorie intake can prevent you from losing weight effectively or at all. Eating low calorie and too low of a calorie intake that isn’t healthy can cause more harm than good. Eating fewer calories than your body needs daily can lower your metabolism. Even after finishing your diet, the decreased metabolism can persist, making it harder to maintain weight loss. You will most likely feel fatigued as you won’t fuel your body with the nutrients it needs. Typically in lower-calorie, restricted diets will limit protein, calcium, whole grains, vitamin A, and magnesium-rich food that are beneficial to your body. 

Despite what people may say, carbs benefit you! They’re your body’s primary source of energy, helping fuel the brain, kidneys, heart muscles, and central nervous system. Reducing the intake of these can result in muscle loss, hair thinning, reduce bone strength, and weaken your immune system, among many other things. Ensure that you are eating the right food and calorie intake to fuel and nourish your body. 

‘You must eat low-fat only!’

When people hear high-fat, it might scare them, leading them to buy strictly foods labeled as low-fat. However, good fats are essential for optimal health, while low-fat diets are linked to several health issues, including metabolic syndrome and an increase in insulin resistance. Eating high-fat foods can help in nourishing your body and maintaining a healthy weight.

‘Only buy the items labeled diet!’

We tend to see this a lot, mostly in the grocery store; the foods and drinks labeled ‘diet, ‘light, ‘low-fat’ or fat-free’. Unfortunately, this is just another clever marketing hack that gravitates us to buy these once we see them thinking they will be better and help lose weight. Research shows that these labeled items contain more added sugars and salt than the regular-fat products. Try to avoid these marked items and stick to higher fat foods such as avocados, cheese, eggs, or nuts.

‘Think thin!’

Lately, there are better efforts to promote body positivity and achieve a healthy body rather than ‘skinny’. It’s hard not to feel this desire to look a certain way, especially in this digital era, being surrounded by advertising and social media displaying unrealistic expectations for anyone no matter what gender. This self-love is not promoting obesity, certain cancers, or diabetes, but we need to realize a healthy body isn’t the mold of ‘skinny’. 

A healthy body looks different on everyone; we’re all born into unique and beautiful bodies that we need to learn to love and embrace instead of labeling ourselves with negative words. What works for someone else may not work for you, and that is okay! Understand and get to know your body, learn what works and what doesn’t. Overall, make your goal to be healthy and happy, not ‘skinny’. You don’t have to exercise yourself to death; being active should be fun! Do what makes you happy and fuels your body the best.

It’s time we move past the opposing views on our bodies and stop saying horrible insults to our bodies that do so much for us. Instead of thinking thin and feeling a need to try out a new diet or even starve yourself, eat intuitively and be active in a way that you enjoy. Intuitive eating follows your body’s natural physical cues of hunger rather than emotional cues. With this, you’re actually fueling and nourishing your body and essentially giving it everything it needs at the right time. Try making fun dishes with protein, fats, and carbs that your body requires to function healthily. Take notice when you’re full. If you don’t finish all your food, it is okay, while it is also okay if you do finish your food! 

The main takeaway is to listen to your body’s physical cues and understand when you’re hungry and full. You shouldn’t have to restrict yourself and create this torn relationship with food. We should eat our food with gratefulness, not guilt. Healthy eating and managing a healthy weight does not have to be boring and is possible with the food you love. If you start to hear yourself speaking about yourself negatively, think of something positive. All foods are okay, it all has to do with the correct moderation, not restriction.