The Lies and Harm of Diet Culture
In a world filled with images of "perfect" bodies and endless streams of diet advice, it’s easy to feel like you’re never enough. The pressure to fit these unrealistic beauty standards can be overwhelming, leaving you constantly unhappy with your body.
And when you're unhappy, what do you do? You look for solutions. You look for ways to change or make things 'better."
Cue: Diet culture.
Diet culture pops in and says, 'I have all the answers! I know how to make you lovable and popular and have friends and can make you endlessly happy.'
But here’s the truth: diet culture isn’t on your side. Diet culture is designed to make you feel perpetually inadequate so you are perpetually chasing an elusive dream of 'enough-ness."
What is Diet Culture?
You've probably heard the term, maybe even used it, but you're not quite sure what it means. Diet culture is a system of beliefs that values thinness above all else—more than your personality, your spirit, and your thoughts.
This toxic system equates thinness with health, leading to the marginalization of people with larger bodies. Simply put, diet culture says thin = good and fat = bad.
Christy Harrison, a prominent anti-diet dietitian, defines diet culture as a system of beliefs that:
Worships thinness and equates it to health and moral virtue
Promotes weight loss as a means of attaining higher status
Demonizes certain ways of eating while elevating others,
Oppresses people who don't match up with its supposed picture of “health
This system of beliefs shows up everywhere: schools, media, homes, sports teams, and sometimes in unsuspecting places like churches and yoga studios. It feels like diet culture (this way of thinking about our bodies, food, and health) has permeated into every crevice of society.
Diet culture has traction because it makes bold promises and makes big claims. It's seductive. But these claims and promises aren't real.
You keep blaming yourself when things don't work, but you aren't the problem. All the myths and lies that spring from this toxic belief system are.
Becoming aware of these lies and myths is the first step.
Once you recognize these myths as myths, not facts, you can decide what you want to hold onto, what you want to shift, and what you want to replace completely.
Debunking the Myths: 10 Lies Perpetuated by Diet Culture
Below are 10 of the most common diet culture myths I hear my clients repeat over and over. These lies keep you living a life of 'shoulds' and guilt. I could go on and on about each of them, but for now, I hope it's enough to at least plant a seed of doubt in your mind that you don't have to believe everything you've been told about your health, food, and body size.
As you read each myth ask yourself:
Does this statement feel true?
When did I first hear this 'fact?'
When did I internalize and adopt this belief?
What happens if I allow myself to question its truth?
Myth: Body size is an indicator of health
Just because someone is thin doesn’t mean they’re healthy, and just because someone is big doesn’t mean they’re unhealthy.
Plenty of people with larger bodies have great health markers, while plenty of thin folks struggle with health issues.
Myth: Being thin solves all your problems
Ever think losing those last 10 pounds will finally make you feel good in your skin? Unfortunately, weight loss doesn’t fix deeper issues.
On some level, you know happiness can’t be bought or achieved solely through physical appearance, but it's easy to convince ourselves otherwise. On the contrary, chasing thinness can lead to UN-happiness, and is linked to anxiety and obsession with food and body image.
Myth: Your size is a reflection of your worth
Diet culture might make you think that looking a certain way makes you more lovable, but that’s simply not true.
Size discrimination and anti-fatness are cruel acts that have the potential to affect how you see yourself or navigate the world, but they don’t determine your worth.
How others treat you based on your weight does not reflect your value as a human being. Everyone deserves respect and dignity, regardless of their size.
Myth: You have full control of the shape of your body
Diet culture teaches that eating certain foods and exercising a certain amount will sculpt your body into the exact shape you want it to be.
Except… WRONG.
Genetics, medication, metabolism, and age all play significant roles in how weight is distributed across your body. Total control over your body’s shape is an illusion.
Myth: Food is either 'good' or 'bad'
Assigning morality to food is a diet culture lie. Food is inherently neutral.
Does this sound familiar? “Oh, I’ve been so bad today! I shouldn’t have eaten all those [insert food].”
Eating certain foods doesn’t make you “bad.” Food shouldn't evoke punishment, reward, guilt, or praise. Viewing food as neutral helps break the cycle of shame and guilt around eating.
Myth: Aging is bad
Aging. is. natural.
Any serum, cream, or juice blend claiming to stop this natural process is either unnatural or lying. Embrace aging as a beautiful part of life. Wrinkles and grey hair are signs of a life well-lived, filled with experiences and wisdom.
Myth: Weight loss is the path to health
Most diets are unsustainable and can lead to yo-yo dieting and disordered eating which take a toll on your body and health.
Research shows that long-term health is better supported by intuitive eating. Focusing on nourishment and body trust rather than restriction can lead to a more positive relationship with food and your body.
Myth: Detoxes and cleanses are necessary for good health
Diet culture often promotes detoxes and cleanses as essential for good health. In reality, your body already has a sophisticated system for detoxifying itself. The liver, kidneys, and other organs work continuously to eliminate toxins.
Myth: Feeling ashamed of your body or perpetually insecure is normal
It's common to bond over insecurities, comparing our so-called ‘inadequacies.’ Diet culture convinces you that everyone hates their body, making you think your struggles are par for the course.
But this isn’t the way it has to be. Some people are comfortable with their weight and proud of their appearance. Seeking support and practicing self-compassion can help you break free from these harmful beliefs. Embracing your body just might inspire others to do the same.
Myth: If you’re not losing weight, you’re not trying hard enough.
Diet culture blames you for not losing weight, but in reality, diets often fail, and your body may already be at its healthy weight. The problem lies with the unrealistic expectations of diet culture, not with you.
Understanding that weight loss is not a measure of effort or success can help free you from this damaging mindset.
Moving Beyond Diet Culture
Breaking away from diet culture’s toxic grip is a process of questioning old beliefs, pushing back against societal norms, and realizing that your worth isn’t tied to what you see in the mirror or a number on a scale.
As you work through this, be kind to yourself. Surround yourself with people who love and support you for who you are, not how you look (bonus points if they're also pushing back against diet culture in their own lives). Most importantly, focus on building a relationship with food and your body that’s rooted in respect and love—not guilt or shame.
Diet culture feeds off insecurity, but you’ve got the power to break that cycle. By spotting and rejecting these harmful myths, you can start living a life that’s true to who you are, filled with self-compassion and authenticity. Remember, you are enough just as you are—always have been, always will be.
Next steps:
👉Check out this blog post where I explain the first 3 steps you can take to break up with diet culture.
👉 Want to dive into the research and science behind why diet culture is a bunch of b.s.? Check out this blog post where I share my top 5 books and podcasts to support you on your intuitive eating journey.
Want to keep the momentum going? Download 👇 this free guide with 5 concrete action steps (and corresponding resources) you can take to break up with diet culture.