fbpx

Nutrition Myth Busting: Do Diets Actually Work?
Print Friendly, PDF & Email

Understand the truth behind dieting and take the first step to food freedom

Do diets actually work - nutrition myths - food freedom

Have you ever compared your body size to others’? Been jealous of a friend or family member for fitting into jeans that are several sizes smaller than yours? Felt lesser-than and ‘unhealthy’ because you don’t look the same as those you see on TV, in magazines and on social media? Me too.  And we would be hard-pressed to find someone who said they couldn’t relate. 

Why is it that from a young age, we are all made well aware of the societal ideal of “thin is good, fat is bad”, “thin is healthy, fat is unhealthy”?  Because of Diet Culture. The pervasive set of beliefs which place more value on thinness and appearance above overall health and well-being. You hear about it and see it everywhere you turn- social media, TV, movies, magazines, family, friends..even healthcare providers. Talk of making our bodies smaller and hating ourselves for how we look and for what we eat is normalized and accepted.  It’s not uncommon for clients to reach out to us after multiple failed diet attempts, feeling guilt and shame for not being able to “stick with it” or lose much weight.  Most of these clients also report regaining the weight they lost on the diet, which adds more frustration and shame.

If you’re curious to learn more about dieting, and if diets actually work, this post is for you. 

Let’s Look at Some Dieting Stats: 

In 2015, Researchers at the non-profit organization Common Sense Media released a comprehensive review of research that pinpoints the various relationships between youth and body image:  

  • 1 in 4 children had engaged in some type of dieting by age 7 
  • 80% of 10 year old American girls had been on a diet 
  • More than half of girls and approximately one-third of boys aged 6-8 indicated their ideal bodies to be thinner than their current bodies 
  • 1.3 million Adolescent teens had anorexia 

As of 2018 the Canadian Pediatric Society noted on its website that: 

  • About 1 in every 2 teenage girls and 1 in every 4 teenage boys had tried dieting to change the shape of their bodies. 
  • More than 1 in 3 girls who were at a healthy weight were still trying to diet. 

Needless to say, the desire to manipulate and shrink our bodies often continues well into adulthood and beyond. It is not uncommon to meet clients who have been on diet after diet since a young age, all in the name of achieving the thin ideal.  But at what cost? 

Potential Harms of Dieting Explained

A 2018 study looked into the weight-centered health paradigm; or, putting body weight at the center of thinking and talking about health and noted many concerns, including: 

  • Psychological harm – body dissatisfaction, distraction from other life goals, body distrust, depression. 
  • Behavioural harm – delayed health care, disordered eating, disordered exercising. 
  • Physical harm – diminished quality of health care, decreased nutrient absorption, decreased satiety, destabilized body weight, increased disease factors, even death. 
  • Social harms – dehumanization and discrimination, stigma, prejudice, oppression. 

Even with all these risks being known, policy makers and healthcare providers continue to push and “prescribe” weight loss even though one of the strongest predictors of weight gain is engaging in weight loss dieting.  In fact, we are as sure of this happening as we are that smoking causes cancer. 

We truly cannot assess one’s overall “health” simply by their body size. Not only is a there a growing body of evidence which demonstrates that you can have a Body Mass Index (BMI) above the so-called “obese” categorization and be metabolically healthy, but there are many variables to factor in when considering a person’s overall health.  

Weight loss and diet culture

Factors Beyond Weight That Can Contribute to Overall Health and Wellness: 

  • Income 
  • Education 
  • Early childhood development  
  • Genetics  
  • Sleep quality  
  • Stress management 
  • Food insecurity  
  • Access to affordable health services of decent quality  

Numerous studies suggest that Social Determinants of Health account for between 30-55% of health outcomes. For more information, please visit https://www.who.int/health-topics/social-determinants-of-health#tab=tab_1  

In addition, individuals who were exposed to adverse childhood experiences, such as violence, abuse and mental health issues are at an increased risk of health problems across the lifespan.  For more information and stats, visit: https://www.cdc.gov/vitalsigns/aces/index.html  

So If Dieting is Risky, What Do I Do Now?

Living life against the grain of diet culture is no easy feat. Working with a registered dietitian who practices from an intuitive eating framework would be a great first step to help you on this journey.  This method of eating and self-care is a daily practice that involves getting curious about and challenging negative food and body self-talk, letting go of food rules, reducing shame, guilt and stress around eating and food, and slowly building up body respect and compassion. It’s about giving yourself unconditional permission to eat what sounds good to you, and gently nourishing your body with elements that support your vitality.  

    Following this framework has been associated with reduced disordered eating behaviours, and improved body image, emotional wellbeing, and metabolic markers. 

    But My Doctor is Telling Me To Lose Weight!

    Until our culture gets to a place where healthcare providers and public health policy members recognize the harms of prescribing weight loss, we have to take measures into our own hands to support our wellness goals. Below are some ideas for when you face weight related situations: 

    • Decline a weigh-in: You have every right to decline, and if they require your weight for medication dosing or other medical reasons then they can keep it noted in the chart.  
    • Ask for the research: Let your doctor know that you are informed about the research regarding the harms of dieting and very low success rates for the majority of the population. Ask your doctor for the research that it supports their recommendation.
    • Compare: Challenge the doctor by asking if someone in a smaller body came to them with this health issue, would they suggest weight loss to them as well? What would the recommendation be if you were in a smaller body?
    • Inform: Tell your doctor that making you feel guilty for living in the body you have isn’t helpful for your mental and physical well-being and to consider doing no harm and provide you with evidence-based, non-weight-related care.  

    If you’re someone who has tried multiple diets, it may be overwhelming and even a little scary to consider the idea of not following one.  You may also be unclear as to what you even “should eat” now, which is very normal. If you are tired of being at war with your body, I invite you to show yourself compassion and take the first step to food freedom and improving your body image.  

      References used in this article

      1. O’Hara L, Taylor J. What’s Wrong With the ‘War on Obesity?’ A Narrative Review of the Weight-Centered Health Paradigm and Development of the 3C Framework to Build Critical Competency for a Paradigm Shift. SAGE Open. April 2018. doi:10.1177/2158244018772888 
      2. National Health and Medical Research Council (2013) Clinical practice guidelines for the management of overweight and obesity in adults, adolescents and children in Australia, Melbourne, 2013 p161
      3. “Advocating for yourself at the doctor’s office by saying “No””. By Dana Magee RD, LD, CLT
      4. “What to say at the doctor’s office” DancesWithFat.org
      5. “Resources for healthcare providers” LindoBacon.com
      6. HAESHealthSheets.com 

        Interested in seeing a difference? Craving confidence? Let us help you love the body you live in.  

        If you are looking for food freedom, a caring supportive co-pilot, and creating sustainable habits that fit into everyday life, we can help. 

        Don’t forget to check your health insurance! Many insurance plans cover Dietitian services. 

        Check out these related blogs on our website:  

        Print Friendly, PDF & Email

        As seen in

        •  

        Success stories

        "I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
        Adele Fox, Psychologist
        “This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
        Rhonda Jenkins, Nutrition Counseling Client
        “The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”
        Marty Avery, Nutrition Counseling Client
        “I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
        Lynn Haley, Pursuit of Healthiness Online Course Participant
        “I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
        Peter Whitehead, Nutrition Counseling Client
        “I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
        Amy Floyd, Nutrition Counseling Client
        “Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
        Carole Ann LaGrange, Transfusion Medicine Safety Officer

        Event Planner for Laboratory Diagnostic Imaging Annual Event

        I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
        Dr. Deb Putnam, Family Physician

        Nutrition Counseling Client & Referring Physician

        “I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
        Gillian Gray, Pursuit of Healthiness Online Course Participant
        “As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
        Stephanie Wood, HR and Safety Manager

        Fisher Construction Group, Burlington, WA

        I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
        Erin Kronstedt, Nutrition Counseling Client
        “Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
        Tina Tamagi, Human Resources

        ARC Resources Ltd.

        “Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
        Lorri Lawrence, Pursuit of Healthiness online course participant

        Pin It on Pinterest

        Share This