Debunking diet culture

TW: Mention of eating disorders

We live in a society with countless diet myths floating about, where saying how you skipped breakfast or comparing how long it's been since your last meal is considered a flex, when this is all in fact unhealthy. So let's talk about more 'diet tips' that need the axe. I’m sharing some more sustainable methods that work for me, but bare in mind that every body is different.

Skipping meals:

This one tends to pop up loads in trendy diet culture and primarily looks like skipping breakfast. There's no meal that you should be skipping, as your body requires food every 3-4 hours to maintain optimum energy throughout the day. Skipping breakfast means you miss a vital source of energy in the morning (or whenever you wake up) and you limit the function of your body.

If you're struggling for inspiration, here are some great options you could try to kickstart your day: eggs, avocado, berries, Greek yoghurt, coconut or oatmeal. Coffee (and your daily dose of nicotine) on it's own isn’t breakfast, but paired with a meal (minus the nicotine), and even some fresh juice could help you have a better start to the day. Trial what works for you in your routine.

Cutting carbs for weight loss:

Carbs are the body’s primary source of fuel, and they also help with brain function. By cutting your carbs you will ultimately have less energy and motivation throughout the day. Especially in a period where dissertation deadlines are creeping up, and end-of-semester assessments have been released, energy is beneficial to your working pattern. Choosing what carbs to consume can help you to understand your body’s needs. High-energy carbs include pasta, rice and lentils, which are also quick meal options. Again, remember that everyone’s body is different, so the amount of carbs that are enough for one person might not be enough for your body.

Counting calories:

On average, an adult needs 2000 kcal per day. In a world where you cannot avoid talking about calories because they are everywhere, let’s remember to be kind to ourselves and allow our bodies to have what they need without self-criticism. If you’re more active in a day you will need more food for energy, meaning you will probably consume more calories, than what you would have for a self-care day spent in bed. Listening to your body's needs rather than the inner monologue of your mind (easier said than done, I know) will help you have more productive days. Again it is all about trial and error, so you can decide what works for you.

The pressure to eat “healthy” and be a gym-goer:

The gym just isn’t for everyone, and as someone who has a gym membership and goes once a month, if at all, it can be a scary, unfamiliar place that you just don’t have time to fit into your day. Doing things like walking with your friends, or going clubbing (dancing is exercise) are great ways to get your daily dose of fitness in. It's probably not a good idea to drink excessively though. At the end of the day, if you eat some fruit and veg during the day, and remember to drink enough water, then you’re acing “diet culture” without even trying.

Meal replacement shakes and diet pills:

Recently, the debate around celebrities endorsing unhealthy weight loss methods is coming to light, and it’s about time. We've all heard about the Ozempic controversy, and if we can learn anything from that, it's that pills aren’t the answer. Whilst it is perfectly fine to want to lose weight and work on your body, getting a yoga mat and doing a light workout at home is a great alternative. Meal replacement shakes are not sustainable as diet options, as whilst there are benefits to them, they are not recommended as alternatives to regular meals throughout the day. The celebs who claim to use them have personal trainers that cost more per session than my gym membership costs in a year. Social media has become a place where quick-fix scams are given platforms, and it’s time we start being more sceptical.

Sometimes, the hardest part about trying to choose what to eat is having no clue what you are doing, because same. Here’s the good thing about social media: there are tonnes of cooking accounts that give you good meal ideas that are easy to make, without the diet culture labels. Here are some of my favourites: @healthbycaroline, @harrisonwebb97, @plantyou, @susividal. While these might not be the best ones out there, there are loads you can find that can give you meal idea inspiration that works for you.

Also, if you’re thinking of going to the gym for the first time, or like me have had a membership forever but still don’t know what you’re doing, this is one of my favourite accounts for learning how to use the big, scary machines: @wilsoncoachinguk.

Finally, remember to love yourself, and be kind to yourself. You’re doing loads every day, and you should be able to reward and motivate yourself without feeling guilty. Lastly, anyone on the internet can call themselves a food expert or diet specialist, and more than half of the time it's complete bullshit. When choosing to follow lifestyles you see online, make sure that they’re not promoting unhealthy or unrealistic eating habits, and that their ideas can fit into your routine, rather than it being the other way around.