5 Ways to Get Rid of Diet Culture

Diet culture refers to beliefs and practices that celebrate thinness and associate body size with health and morality. It is the standard lens through which beauty is defined and viewed. Diet culture reflects socially-imposed standards based on what is “hot” and “perfect” at the moment. Diet culture can lead to disappointment and failure for consumers. The truth is, there is no “perfect body.” We will only catch frustration and fear if we keep trying to achieve it.

Shifting Standards

Much like the fashion industry’s ideals, they have changed over the years and decades. In 1500, the stigma of having more body fat was not as strong today. This is evident in famous paintings from that time. It was once considered a sign of wealth, health, and prosperity. A lot of women’s beauty standards changed depending on their era. They went from being voluptuous and curvy to looking hourglass or supermodel-esque. We see more emphasis on lifting heavy weights and having ripped bodies.

However, men’s standards of attractiveness have stayed the same. A thinner physique was famous in the ’60s and 70s. The “standard” now is muscular and large. This can be seen in action figures for kids – in the 80s; GI Joe was small-framed. In the 2000s, these exact figures are more prominent.

These standards, along with the pervasive diet culture lies, are a constant source of external pressure that sends the message that we’re not good enough. We need to understand that it’s okay to make positive changes in our bodies but that we can also accept that we are excellent. This is body harmony.

Diet Culture Messages to Discredit

Diet culture does not stop at the messages in this article. Here are some of the most prevalent diet culture lies. These can throw us off-track and make us question our “enoughness.” Let’s look at these messages and see how we can change our thinking around them.

1. Consuming bread can lead to weight gain and other health problems. Bread is good. Bread is a staple food in many meals. It can be a delicious food product and may provide quality nutrients (depending upon fiber and micronutrient content). Bread alone will not cause weight loss. Overconsumption is what causes weight gain. You can eat bread as much or less than you need unless you are allergic to it. Whole grain bread can be combined with natural nut butter, cheese, and other proteins to improve blood sugar control.
2. Sugar is bad. It should be clear that an excessive amount of sugar can cause concern. Sugar overdose can lead to dental problems, nutritional deficiencies, and other health issues. You can enjoy small amounts of sugar, such as desserts, coffee, or tea.
3. Eat clean. Food has no moral value. Food is food. It is fuel. Food is nourishment. The second issue is the use of the word “always.” It’s impossible for humans to always never do anything and continue that in perpetuity without “slips.” There is no agreed definition of “clean.” Is it organic? Is it only whole foods? It can be interpreted in many ways. It is open to interpretation. Instead of removing or reducing food, it should be about adding nutritious foods to your diet (fruits and leafy vegetables, starchy veggies, and lean protein). Food isn’t harmful or dirty. Food is usually nutrient-rich and energy-dense. Sometimes it’s both.
4. Weight loss can be considered healthy progress. When taken as a standalone metric, body weight is not helpful and does NOT indicate disease or health. Weight loss can indicate illness or dysfunction if it is substantial. To truly determine health, we need to consider metrics such as blood pressure, mineral stores, sleep fitness, and stress levels. Not their health but their relationship to gravity; weight defines a person’s weight.
5. You don’t need to work to get your food. Because we are physical beings, food is essential for maintaining our health and weight. It is important to pay attention to your hunger cues and keep a healthy caloric intake. Also, you must engage in regular physical activity and NEAT movement (Nonexercise activity thermogenesis), which refers to the calories burnt by our actions as we go about our day. It is not a punishment to eat dessert or a way of earning a slice. Food is not money that can be exchanged for work. Eat. Move. Enjoy.

We won’t likely eradicate diet culture and the absurdity of its messages. We can call them out and identify them as they are. Diet culture is all about restriction and image. The scientifically correct and practical approach to optimal health relies on behavior change, patience, and finding harmony between what your body needs and what you love. It is not about your body, it is about how you relate to your body. This is where we find our power.