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Break free from diet culture & create sustainable wellness

Updated: Aug 9, 2023

Diet culture isn't a new phrase around here. As a nutrition and wellness coach, it is so important to me to create an awareness of this potentially harmful mindset that is developed from diet culture. I want my community to be informed, to have a healthier relationship with food and with their bodies, to eat for nourishment, and to empower them to make lasting lifestyle changes that promote their long-term health and happiness. So today, I want to demystify what we mean by "diet-culture" and some of the things you should look out for when following a program or person!

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Diet culture encompasses a societal mindset that typically idealizes losing weight, equates body image with self-worth, and promotes restrictive eating for achieving perceived health and beauty standards. In my experience, it fosters a cycle of discontentment with one's body, leading to negative body image, disordered eating behaviors, and emotional distress. Overall, diet culture tends to ultimately undermine holistic well-being by prioritizing appearance over genuine physical and mental health.

Key characteristics of diet culture include:

Weight Stigma:

Weight stigma within diet culture refers to the negative attitudes, stereotypes, and discriminatory behaviors directed towards individuals based on their body size. This stigma reinforces harmful biases that associate thinness with attractiveness, discipline, and worthiness, while equating larger body sizes with laziness, lack of self-control, and moral inferiority.

Recognizing weight stigma within a wellness or weight loss program is crucial for promoting a healthy and supportive environment. This is a long list but I feel every single point here needs to be mentioned... Here are key red flags to watch out for:

  1. Focus on Numbers: Programs that heavily emphasize numeric goals like weight loss, body measurements, or calorie counting without considering individual well-being and holistic health may perpetuate weight stigma.

  2. Thin Idealization: If a program consistently showcases only one specific body type as the ideal or promotes the idea that thinness equates to health and happiness, it likely perpetuates weight stigma.

  3. Promotion of Extreme Measures: Programs that advocate for extreme dietary restrictions, excessive exercise, or any methods that prioritize rapid weight loss over balanced and sustainable approaches may foster weight stigma.

  4. Language and Messaging: Be wary of programs that use negative or shaming language related to body size, or ones that use terms like "bad" foods or "cheat" days, which can contribute to stigmatization.

  5. Before-and-After Focus: Programs that heavily emphasize before-and-after photos or success stories based solely on weight loss can reinforce the idea that body transformation is the ultimate measure of success.

  6. Blaming Individuals: If a program places blame solely on individuals for their weight without acknowledging genetic, environmental, and socio-economic factors, it may perpetuate weight stigma.

  7. Dismissal of Health Concerns: Programs that dismiss health concerns or focus solely on weight loss as a solution to all health issues may overlook the complexities of individual well-being.

  8. Shaming or Guilt-Tripping: Any program that employs shaming tactics, guilt-tripping, or fear-based motivation to promote adherence is likely perpetuating a harmful approach. BIG RED FLAG!!!

  9. Lack of Inclusivity: Programs that do not acknowledge diversity in body sizes, shapes, and health needs, or fail to provide modifications for various fitness levels, may inadvertently promote weight stigma.

  10. Inflexible Rules: Be cautious of programs that rigidly enforce one-size-fits-all rules and do not consider an individual's unique needs, preferences, and cultural backgrounds.

  11. Focus on Appearance: Programs that prioritize appearance changes over overall well-being, mental health, and other aspects of holistic health may be influenced by weight stigma.

  12. Unsubstantiated Claims: Programs that make unrealistic or unsupported claims about rapid and drastic weight loss may be more focused on profit than individual health.


Restrictive Eating:

Restrictive eating involves adopting diets that severely limit certain foods, food groups, or overall caloric intake. While it may initially seem like a means to achieve weight loss or health goals, restrictive eating often has negative consequences for both physical and mental well-being. Here's a closer look:

  1. Nutrient Deficiencies: Restricting certain foods or food groups can lead to nutrient deficiencies. Essential vitamins, minerals, and macronutrients may be lacking in the diet, potentially impacting overall health and immune function.

  2. Metabolic Effects: Prolonged calorie restriction can slow down the metabolism, making weight maintenance challenging and leading to a rebound effect once normal eating resumes.

  3. Energy Imbalance: Severely limiting calories can lead to an energy imbalance, which may contribute to fatigue, weakness, and compromised physical performance.

  4. Psychological Impact: Restrictive eating often triggers a cycle of deprivation and guilt. Feelings of being "bad" for indulging in forbidden foods can lead to emotional distress and an unhealthy relationship with food.

  5. Binge Eating: Strict dietary rules can lead to intense cravings and binge eating episodes when those rules are broken. This can perpetuate a cycle of overeating followed by guilt and further restriction.

Quick Fixes and Fads:

Diet culture is characterized by the constant promotion of quick-fix solutions, miracle products, and fad diets that promise rapid weight loss without considering long-term health implications. Quick fixes and fad diets often focus on extreme and restrictive measures that are challenging to maintain over the long term. This can lead to short-lived results followed by weight regain once the unsustainable practices are discontinued. Again, we're going to see many of the same complications:

  1. Nutritional Imbalances: Fad diets often eliminate entire food groups or severely restrict calorie intake, potentially leading to nutritional deficiencies and imbalances. This can impact overall health, immune function, and energy levels.

  2. Metabolic Effects: Rapid weight loss from extreme diets can negatively affect metabolism, making weight maintenance more difficult and contributing to the cycle of yo-yo dieting.

  3. Loss of Muscle Mass: Some quick fixes prioritize rapid weight loss over fat loss, leading to a reduction in muscle mass. This can have negative implications for strength, physical function, and long-term health.

  4. Emotional Impact: The promise of quick results followed by disappointment can take an emotional toll, leading to frustration, guilt, and a sense of failure.

  5. Lack of Individualization: Fad diets are typically one-size-fits-all approaches that do not consider an individual's unique needs, preferences, or health conditions.

  6. Body Dissatisfaction: It fuels a constant dissatisfaction with one's body, promoting the idea that changing one's appearance is essential for happiness and self-worth.

Yo-Yo Dieting:

Also known as weight cycling, Yo-Yo dieting is a pattern characterized by the repeated cycle of losing weight through restrictive diets followed by regaining the weight, often with additional pounds. This phenomenon is closely linked to the influence of diet culture and has various implications for health and well-being:

  1. Metabolic Impact: Yo-yo dieting can lead to metabolic changes, such as a decrease in basal metabolic rate. This makes it harder to sustain weight loss over time and contributes to the cycle of regaining weight.

  2. Muscle Loss: During weight loss, the body may lose not only fat but also muscle mass. Muscle loss can have negative effects on physical function, strength, and overall metabolism.

  3. Nutritional Deficiencies: Frequent weight cycling can lead to nutritional deficiencies as restrictive diets may not provide adequate essential nutrients.

  4. Emotional Toll: The cycle of yo-yo dieting can take a toll on mental and emotional well-being. Repeatedly losing and regaining weight can lead to frustration, self-esteem issues, and a sense of failure.

  5. Disordered Eating: Yo-yo dieting can contribute to disordered eating behaviors, such as binge eating and emotional eating, as the body's natural hunger and fullness cues may become disrupted.

  6. Weight Bias: Repeated fluctuations in weight can lead to societal judgment and bias, reinforcing negative stereotypes and contributing to body shame.

  7. Long-Term Weight Gain: Some research suggests that yo-yo dieting may ultimately lead to long-term weight gain, as the body's set point may shift to a higher weight in response to the cycles of restriction.

  8. Diminished Trust: Yo-yo dieting can erode an individual's trust in their body's signals and their ability to make sustainable choices, leading to a disconnect between physical and mental well-being.

  9. Focus on Appearance: Yo-yo dieting often reinforces the idea that weight loss is the ultimate goal, overshadowing the importance of overall health, body positivity, and self-acceptance.

How to avoid falling into diet culture:

If you haven't noticed, there are so many ways that diet culture could possibly have significant negative impacts on both your physical and mental health. As a wellness & nutrition coach I would be remiss if I didn't end this post with a few tips of how to avoid falling into diet culture!

  1. Educate Yourself: Learn about the negative aspects of diet culture, including its unrealistic standards, quick fixes, and potential harm. Understanding its impact empowers you to make informed choices. Knowing what to look out for will help you make good decisions for your health when choosing to work with programs or professionals.

  2. Focus on Health, Not Weight: Shift your focus from weight to overall health and well-being. Prioritize nourishing your body with balanced nutrition, regular exercise, and self-care practices.

  3. Practice Intuitive Eating: Listen to your body's hunger and fullness cues. Eat when you're hungry and stop when you're satisfied, without rigid rules or restrictions.

  4. Diverse Nutrition: Embrace a variety of foods that provide essential nutrients. Avoid labeling foods as "good" or "bad," and aim for moderation and balance.

  5. Challenge Unrealistic Ideals: Recognize that bodies come in diverse shapes and sizes. Challenge societal beauty norms and embrace body positivity and self-acceptance. If something doesn't feel right to you.. listen to your gut!

  6. Cultivate Self-Compassion: Treat yourself with kindness and understanding. Focus on your strengths, achievements, and overall well-being rather than appearance.

  7. Question Marketing Messages: Be critical of diet products, supplements, and programs that promise quick fixes. Look for evidence-based information and consult professionals.

  8. Diversify Your Interests: Engage in hobbies, activities, and social connections that have nothing to do with appearance or weight. This broadens your sense of self-worth.

  9. Challenge Negative Thoughts: If you notice negative thoughts about your body or food, challenge them. Replace them with positive affirmations and gratitude for your body's abilities.

  10. Look at your Environment: Surround yourself with individuals who support your well-being journey, focusing on health rather than appearance.

Embracing a more balanced and intuitive approach to eating, focusing on holistic well-being, and rejecting harmful dieting practices are steps towards dismantling diet culture and promoting a healthier relationship with food, body, and self.


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Steph Genco, plant-based wellness & nutrition coach for women.

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