Ditch Diet Culture!

Diet culture is a set of beliefs and practices that prioritize weight loss, body size, and appearance over overall health and well-being. This negative mindset promotes restrictive eating and the constant pursuit of a “perfect” body, often at the expense of one’s mental, physical, and emotional health. Keep reading to learn how you can ditch diet culture for good.

Diet culture suggests that thinner bodies are always healthier or more desirable, but this is false. It also encourages trying “quick-fix” diets to achieve these unrealistic standards. People are often influenced by photos of celebrities or models that have “perfect” bodies, but often the photos are edited and unrealistic. This creates a problem because people will attempt to achieve something that’s pretty much unattainable. 

Starting now, we need to ditch diet culture and embrace a more holistic approach to health because hyperfocusing on one’s diet does more harm than good.

Diet Culture Misconceptions to Leave Behind

1. Bread is bad and causes weight gain

   • • • This is a myth because bread itself does not directly cause weight gain. The overconsumption of calories is what causes weight gain. 
       • Bread is not only an enjoyable part of many meals, but it also provides essential nutrients like fiber, B vitamins, and carbohydrates, which energize you.
       • To control blood sugar, choose to eat whole grain options that are minimally processed.
       • It’s time to ditch diet culture and enjoy bread without feeling guilty about it!

2. Sugar is evil

   • • • Sugar is not really the enemy that it’s made out to be. Many healthy foods, like fruits and vegetables, have natural sugars that you can’t avoid! Plus, it’s okay to have other sugary foods in moderation.
       • But, consuming too much sugar throughout the day “can cause dental issues, nutrient deficiency, and blood sugar control problems,” as stated by Dr. Erin Nitschke of ACE Fitness. 
       • Instead of avoiding sugar altogether, aim for a balanced approach that includes whole foods and the occasional treat.

3. Always eat clean

   • • • As stated above, it’s okay to indulge in unhealthy treats every once in a while. Plus, it’s not good to think that every food is either “clean or dirty,” or good or bad. 
       • There is no universally agreed upon definition of what “clean” or “dirty” foods are. Rather than removing so-called “dirty” foods from your diet completely, you should focus on adding more nutritious foods to your diet, like fruits, leafy vegetables, starchy vegetables, and lean proteins.
       • The strict mentality of “eating clean” can lead to guilt or stress when you choose something outside of the prescribed list. A healthy diet isn’t about perfection; it’s about balance, variety, and enjoying food without shame.

4. Weight loss is healthy progress

   • • • If your goal is to lose weight and you are doing it by exercising, eating nutritious foods, and staying consistent with your weight-loss plan, then you are making healthy progress. But losing weight does not always mean you’re healthy, and a person’s weight does not indicate health or disease.
       • Weight loss is often seen as the ultimate indicator of health progress in diet culture. However, focusing solely on weight can be harmful. Health is not determined by a number on a scale.
       • “To truly define health, we need to look at metrics like blood pressure, mineral storage, sleep fitness, stress levels, mental health, body composition, resting heart rate, body temperature, etc. Weight represents a person’s relationship with gravity, not their health” (ACE Fitness).

5. Work out to burn calories or earn food

   • • • Every human being needs food, so no one should ever feel like they need to get a workout in so they can earn their next meal. Plus, this mindset ties your worth and food intake to your exercise routine, leading to a toxic cycle of guilt and obsession. 
       • In reality, exercise should be about feeling good, building strength, improving mood, and increasing overall health. 
       • To stay healthy and happy, listen to your body’s cues when you’re hungry. Don’t starve yourself. Also, stay within a reasonable caloric intake and be physically active on a regular basis.

Finding That Balance in Your Diet With Body Balance

At Body Balance, we’re here to help you shift away from the pressures of diet culture and embrace a healthier, more balanced approach to fitness and nutrition. Our team of skilled trainers and nutrition experts will take the time to understand your unique needs, goals, and challenges and work with you to create a personalized plan that supports your overall well-being. 

Whether you’re aiming to build strength, improve flexibility, recover from injuries, or develop a healthy eating plan, we’re here to guide you every step of the way. It’s time to ditch diet culture for good!

 

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Nitschke, Dr. Erin. “5 Ways to Ditch Diet Culture for Good.” ACE Fitness, 16 Sept. 2022, www.acefitness.org/resources/everyone/blog/8151/5-ways-to-ditch-diet-culture-for-good/.