Accredited Practising Dietitian
Credentialed Eating Disorder Clinician
Non Diet Approach
A Few Facts on Dieting...
Unfortunately, we are lead to believe that we need to "diet" to be healthy, and that by losing weight, we will become "healthier".
In most cases, weight loss diets are not nutritionally adequate, personal or sustainable. And while most diets do provide short term weight loss (<1yr), there is growing evidence to suggest that diets don’t work.
Dieting is associated with the development of eating disorders. It is also associated with other health concerns including depression, anxiety, nutritional and metabolic problems, and, contrary to expectation, with an increase in weight
(Butterfly Foundation Australia)
Those who diet often unnecessarily blame any failure on themselves... Instead of saying the diet has failed us.
What happens to our body when we diet?
Firstly - most diets are hard to stick to long term, and are not nutritionally adequate. It is not a matter of "will power" to stick to a diet, eventually our body's natural mechanisms will often fight back.
When we consistently or severely restrict calories, our body is programmed to adjust by conserving energy & increasing storage in anticipation of famine (this is an inbuilt survival mechanism). The body can adapt in many ways, including reducing metabolism, slowing down internal procresses, increasing hunger hormones and reducing satiety hormones (the hormones that help you feel satisfied), and lean muscle mass is often lost. Over time, many people end up heavier through repeated dieting attempts.
Not only are there harmful physical effects from dieting, but perhaps more damaging is the psychological impact, including shame, guilt, anxiety & a disordered relationship with food. This again perpetuates the vicious cycle that is dieting, as people feel they need to go back onto a diet to regain control.
What doesn't help is that we are constantly bombarded with messages around food and nutrition, often promoting the latest fad, superfood, or weight loss product. We are sold flawed & unsubstantiated messages by the diet industry. We are taught not to listen to our own bodies, but rather diet rules. Its no wonder people are often left feeling confused and vulnerable about food and their bodies.
What is a Non Diet Approach?
Using a don diet approach teaches you awareness of your bodies natural appetite & hunger cues, otherwise known as natural eating or intuitive eating.
The key aim is to forget the diet rules of the past and to build your own awareness and skills around what your body needs when it comes to nutrition.
A healthy relationship with food is one where you are not constantly worrying about what you should or shouldn't be eating* and allow yourself to eat foods that are healthful and satisfy you.
*unless you have an allergy/intolerance or medical reason
This can be hard if you have dieted in the past, as we are taught to ignore our appetite & hunger signals and follow the strict dieting rules. Following natural appetite signals can also be challenging in the context of neurodiversity or past trauma relating to food or body image.
Building intuitive eating skills involves eating to appetite and trusting your body's internal cues to tell you...
WHEN TO EAT;
Allowing your body to guide you, through in built hunger signals, to tell you when you need to eat.
WHAT TO EAT;
Knowing what food/s will truly satisfy your hunger right now. Often its only once you allow yourself to eat without restriction, that you will find yourself choosing wholesome & nourishing foods that your body needs and make you feel good.
HOW MUCH TO EAT:
Rather than having the amount of food you need dictated to you or having to weigh your food, learning to use your own body's internal cues to recognise when you are left feeling satisfied with the amount eaten.
