By: Kelsey Pukala, registered dietitian/nutritionist at Nourishing Minds Nutrition

I was tempted to title this blog post something other than “Why Diets Don’t Work,” because the majority of people would likely agree with that statement. I hear this a lot because we KNOW diets don’t work. But what if the dieting world has gotten so creative and crafty that they continue to lure you in with something like a “lifestyle change” or “clean eating” but you don’t recognize that it’s actually a diet in disguise? For the most part, we’ve moved past things like South Beach, Atkins, etc., but diets haven’t disappeared… they’ve been re-branded to sound less like a diet and more like a lifestyle.

Some examples of these trendy ways of eating I often see include: keto, IIFYM (if it fits in your macros), intermittent fasting, clean eating, protocols and so many more. I know these are marketed as “lifestyle changes” and not technically considered diets, but let me tell you that they very much are.

If a particular way of eating has black-and-white rules, good/bad foods, or focuses on external regulations versus listening to your own internal body wisdom… it’s a diet!

Don’t get me wrong, I absolutely think nutrition is important and can play a role in specific conditions. There’s also a way to apply gentle nutrition in a way that isn’t stressful or all-consuming. But, when there are strict rules to follow, then guilt and shame aren’t far behind. Often, following specific eating/exercise plans can be stressful and we know from research that chronic stress is detrimental to our overall health. It can be easy to forget that we swim in a sea of diet culture, and I find myself needing to be skeptical about the information I consume, especially from social media.

So, why don’t diets work? Well, first let’s define “work.” 99.9% of the time our culture defines diets as “working” if weight loss is involved. Considering that definition of whether or not a diet is effective, then it’s likely true that in the short term, a diet could be “effective” especially if it’s your first time dieting. Usually, the first time you ever restrict calories, your body isn’t expecting the restriction and weight loss happens relatively quickly.

Unfortunately, over time you start to release more and more cortisol (stress hormone) because your body catches on to what’s happening. If cortisol levels never come down (i.e. if you’re living in a state of chronic under-eating, restriction, and/or over-exercise), it will stay chronically high. The metabolism will adapt and slow down as you become more efficient at burning the fuel you have. Efficiency may seem like a good thing, but when it comes to burning calories, it may not be helpful. If our bodies become more efficient working with the limited amount of foods/calories it’s receiving, you will actually burn less calories doing your everyday activities like fidgeting, walking around, cleaning, gardening, etc. Your body is not letting ANY calorie go to waste since it’s being underfed, so basically, your body stops burning calories at baseline. Overall, your energy output decreases.

This is typically why people who diet experience weight loss initially and then hit a “plateau.” That’s how your body communicates with you that it’s starving! Because diets are not sustainable, they are normally the beginning of weight cycling where people gain weight, lose weight, and gain it back again. We have ZERO research to support the effects of dieting in the long term, so 5+ years. On the contrary, we have level A evidence (which is the highest evidence standard) showing that people who diet may lose weight at the start of the diet, but 95-98% of people will gain it all back and likely MORE than they originally lost. So, maybe diets are “effective” at producing weight loss in the short term, but there is no data suggesting that weight loss continues for more than 3-5 years.

Another reason diets don’t work is their lack of sustainability. So many fads and “lifestyle changes” and protocols I read about leave no room for flexibility (or fun!). A few good questions to ask are “how is this diet serving me?” “Does this way of eating align with my values?” “Am I eating and exercising in a way that brings me joy?” “Am I eating this way because I want to manipulate my body size?”

Diets don’t work, not because you lack the motivation or the willpower, but because our bodies are SMARTER than dieting! Our bodies know what we need and every time we fight that with something external, we start to lose trust in our bodies. But, what if your hunger signals are actually a gift and honoring them builds trust? What if your body isn’t trying to sabotage you by feeling hungry an hour after a meal? What if our bodies are inherently good, created with innate wisdom to get curious about?

I could go on and on about why diets don’t work, but ultimately, I truly think they aren’t sustainable because they don’t meet a need. What are you seeking in pursuing a diet or a particular way of eating? What are your hopes? Goals? Rarely is the end goal of “weight loss” fulfilling. I work with so many women who eventually reach their “goal weight” and STILL are unsatisfied with their bodies. Where does it end?

If you’re finding yourself tempted by the “clean eating” or AIP profiles on social media, I would encourage you to consider something different.

Consider working with your body rather than against it.

Consider healing your relationship with food and body rather than perpetuating negative views.

Consider your values.

Consider getting curious about what it would look like to be on the same team as your body.

Don’t forget to sign up for the free workshop Victoria will be hosting this week, called Why Diet’s Don’t Work (and what to do instead)!

The workshop will cover the science of why diets don’t work, what to do instead, and understanding what exactly intuitive eating is (and is not). I’ll help you understand the physical and mental health benefits of intuitive eating and why it builds sustainable, long term health habits that stick. Because I know you want to know, if you are going to stop dieting- you need to know what you’ll be doing instead. Excited to see you at the workshop next week!

Thank you Kelsey for this wonderfully helpful blog post! You can learn more about Kelsey and here services on our practice website.