#019 -Breaking Myths Around Diet Culture: Finding Freedom in Your Relationship with Food
For a long time, I believed the stories I heard everywhere—that to lose weight, I had to stop eating practically. Growing up in Brazil, we had a saying: "Eat breakfast like a king, lunch like a prince, and dinner like a pauper." I took this to heart—so seriously that it led me to bulimic behaviors, trying desperately to remove every bite of food I consumed. It took me years to understand the damage this mentality was doing to both my physical and emotional health. Diet culture often bombards us with strict rules and unattainable standards. It tells us that carbs are the enemy, that only thin bodies are beautiful, and that happiness lies just beyond the next restrictive diet. But these messages aren't just misleading—they're harmful. It's time to challenge these myths and build a healthier, more compassionate relationship with food and our bodies.
Myth #1: Carbs Are the Enemy
One of the biggest myths perpetuated by diet culture is that carbohydrates are inherently unhealthy and lead to weight gain. In reality, carbohydrates are essential nutrients—our bodies' primary energy source. Whole grains, fruits, legumes, and yes, even bread and pasta, can fit into a balanced, nutritious diet. The key isn't cutting carbs, but choosing nourishing carbohydrates and understanding your body's unique needs.
Myth #2: Thinness Equals Health and Beauty
Another damaging belief is that thinness automatically equates to health, happiness, and attractiveness. This belief not only ignores genetic diversity and individual differences but also fosters unrealistic and harmful standards. Health and beauty come in many sizes and shapes, and true wellness involves physical, emotional, and mental well-being, not just appearance.
Myth #3: Restriction Leads to Lasting Weight Loss
Diet culture promotes restrictive diets as the ultimate solution for weight loss. But reflect for a moment on your own experiences: how many times have you severely restricted yourself, only to end up overeating or bingeing as soon as you allowed yourself even the smallest indulgence? Alongside scientific evidence, our own repeated experiences vividly demonstrate this harmful cycle. Sustainable weight management and overall wellness come from balanced, enjoyable eating patterns, not severe restrictions.
Myth #4: Food Is Either "Good" or "Bad"
Labelling food as "good" or "bad" fosters guilt and shame around eating. Food has no moral value. All foods can fit into a healthy lifestyle in moderation. The goal isn't perfection, but balance, flexibility, and mindfulness.
Building a Positive Relationship with Food
Breaking free from diet culture begins with awareness. It involves recognizing these myths and challenging the restrictive narratives we've been taught. Cultivate a positive relationship with food by:
● Listening to your body's signals of hunger and fullness.
● Allowing yourself to enjoy a variety of foods without guilt.
● Focusing on nourishment, satisfaction, and how food makes you feel physically and emotionally.
● Embracing body diversity and practicing self-compassion.
Final Thoughts
Breaking myths around diet culture means reclaiming your freedom—freedom from guilt, shame, and unrealistic standards. It's about finding a way of eating and living that supports your overall well-being and honors your individual needs.
So ask yourself: What diet culture myths are holding you back, and how might your life improve if you let them go?
Mari Giuseppe