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Writer's pictureDr. LeiLani Vidal, D.C., Q.M.E.

5 Ways to Get Rid of Diet Culture


5 Ways to Get Rid of Diet Culture by Dr. LeiLani Vidal in Business Body Contouring


Diet culture is a collection of attitudes and practices that idolize thinness and associate it with health or morality. It is also the prism through which most people experience and define beauty. In other words, diet culture reflects socially dictated criteria based on what is now "hot" or "ideal." The most tragic element of diet culture is that it prepares people for failure and disappointment because the "ideal body" does not exist. We will only catch frustration and a perpetual dread of not being "enough" as we are if we continue to chase it.

Standards Shifting
The "ideal," like the fashion business, has evolved through time and across decades. Having extra body fat did not carry the same stigma in the 1500s that it does today (this is seen throughout famous paintings in that era). It was originally thought to be a symbol of riches and health. Furthermore, women's beauty standards developed with time, from voluptuous and curvy to hourglass to supermodel-esque bodies. Today, there is a larger emphasis on "ripped" physiques and intensive weight lifting.

This is not to imply that men's criteria of attractiveness have not altered. A slimmer figure was glamorized in the 1960s and 1970s. The "standard" is now huge and muscular. Even in children's action figures, this can be seen: in the 1980s, GI Joe was small-framed; in the early 2000s, those same figurines grew significantly larger.

These norms, combined with the ubiquitous diet culture myths, are a persistent source of external pressure that conveys the message that we are not good enough. Instead, we must recognize that it is acceptable to wish to make healthy changes to our bodies while also acknowledging that there is nothing "wrong" with how we are now. This is known as body harmony.

Rejecting Diet Culture Messages
Diet culture is more than just the messages in this essay. What follows, however, is a list of the most typical diet culture myths that tend to throw us off track and make us doubt ourselves and our "enoughness." Let's look at these messages and how we may reframe our thinking about them.


1. Bread is unhealthy and induces weight gain when ingested. Bread isn't all that horrible. It is a common ingredient in many dishes. It is also a tasty dish that can provide important nutrients (depending on fiber and micronutrient content). Bread by itself will not induce weight gain. The main cause of weight gain is excessive calorie consumption. Unless you have a bread allergy, you can eat it whatever you like. Choose whole grain options and couple them with natural nut butter, cheese, or other protein and/or fat for optimal blood sugar control.


2. Sugar is a poison. The message should be that eating too much sugar is dangerous. Excess sugar consumption throughout the day can lead to dental problems, vitamin insufficiency, and blood sugar control concerns. Sugar in tiny amounts, such as desserts and coffee or tea, is absolutely appropriate.

3. Always eat healthily. The first issue with this statement is that it implies that foods are either clean or unclean, or good or terrible. Food has no moral significance. Food is food, fuel, and nourishment all rolled into one. The second point of contention is the word "always." It is unrealistic to expect humans to always or never do something and keep doing it indefinitely with no "slips." Finally, there is no universally accepted meaning of "clean." Is it synonymous with organic? Is it only whole foods and no packaged items? It can be interpreted in various ways. Rather than restricting or eliminating foods, the emphasis should be on adding more nutritious foods to the diet (fruits, green vegetables, starchy vegetables, and lean proteins) foods should be avoided. Food is not unclean or unhealthy. Food is typically nutrient-dense or energy-dense. It is sometimes both. 

4. Weight loss is healthy progress. When considered as a stand-alone metric, body weight is unhelpful and does not indicate health or disease. In fact, weight loss, if it is significant can be a sign of disease or dysfunction. 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.

5. Work out to either burn calories or earn food. Nobody needs to earn their food. We are physical beings, and by definition, we must consume food in order to maintain our bodily weight and health. The key here is to be conscious of hunger cues, maintain a reasonable caloric intake, and engage in regular physical and NEAT movement (Non-exercise activity thermogenesis, or the calories burned by the movements we make when we go about our daily business). Exercise is not a method to earn a slice of pizza or as a punishment for eating dessert. Food is not money that can be swapped for labor. Eat. Move. Enjoy. 

We are unlikely to eradicate diet culture or the lunacy of its messages. We may call them out and acknowledge them for who they are. Diet culture is all about appearance and limitation. A credible, successful, and scientific approach to reaching optimal health is based on behavior modification, patience, and finding a balance between what your body requires and what you like. Health and fitness are about your connection with your body, not the body itself. This is where our strength lies.


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