Non-Diet Nutrition Explained (Part 2)
In my previous article, Non-Diet Nutrition Explained (Part 1), I outlined how and why dieting doesn’t work, how dieting is harmful, and how science has consistently shown this. Dieting is such an established part of our society that you may in fact be on a diet without being on a formal diet!
In this article, I will talk about -
What a healthy relationship with food actually looks like
What the alternative to dieting is
How non-diet nutrition works
Ways to get started
What is a healthy relationship with food?
There is no single definition but in broad terms, the following behaviours are all considered part of a healthy relationship with food.
Eating when you are hungry
Knowing when you are full
Eating foods just because you like them
Eating foods that nourish your body
Eating a wide variety of foods
Allowing yourself to eat all foods
Eating without guilt
Eating more food on some days or less food on other days
Disordered Eating on the other hand includes (but is definitely not limited to) behaviours such as: dieting, fasting or skipping meals, not allowing yourself to eat certain foods or food groups (e.g. carbs), using tracking apps to record everything you eat, ‘earning’ your food with exercise, not eating enough or over-eating, purging, binge-eating, and food preoccupation.
So, What’s the Alternative?... the Non-Diet Approach (NDA)
The non-diet approach is the complete opposite to dieting and restriction. It focuses on gaining health, rather than losing weight.
Everyone can improve their health and nutrition, without losing weight. The non-diet approach is a holistic and sustainable way of looking at health, as it takes into account physical, mental, and emotional health.
It involves putting the pursuit of weight loss to one side and instead focusing on more positive and beneficial behaviours.
When we talk about a non-diet approach, we are actually talking about a number of different tools and frameworks, which include Intuitive Eating, Mindful Eating, Intuitive Movement, and Health at Every Size (HAES).
You can read more about Intuitive Eating here.
The non-diet approach has been shown to have many significant health benefits including (1)
Improved blood pressure
Improved blood lipids
Better dietary quality
Increased self-esteem
Improved body image
How Non-Diet Nutrition Works: What Sets it Apart?
You can expect the following by moving to a non-diet approach to nutrition and health.
Embracing a Positive Mindset: Non-diet nutrition begins with a fundamental shift in mindset. Rather than viewing food as the enemy or a source of guilt, it encourages a positive relationship with nutrition. The focus is on fostering a healthy and balanced approach to eating, without judgement or restriction.
Rejecting Restrictive Diets: At the heart of non-diet nutrition is the rejection of traditional, restrictive diets. Instead of adhering to external rules, this approach encourages you to tune into your body, honour hunger and fullness cues, and make choices based on internal wisdom rather than external guidelines.
Personalisation over One-Size-Fits-All: Non-diet nutrition recognises the uniqueness of each person. There's no one-size-fits-all approach here. Instead, the emphasis is on personalisation, allowing for diverse preferences, dietary needs, and lifestyle factors.
Promoting Body Positivity: The focus goes beyond the scale, respecting what your body can do rather than criticise it for its appearance. This shift in perspective contributes to improved self-esteem and a healthier body image.
Sustainable Lifestyle Choices: Non-diet nutrition is all about sustainability. Instead of quick fixes that only deliver short-term results, it encourages true behaviour change that is practical and maintainable. This approach ensures that you can enjoy a fulfilling relationship with food for the long haul.
Important Reminder!
Leaving dieting behind and embracing a non-diet approach to eating and health can take time, especially if you have been restricting for a long time. It isn’t something to be accomplished easily in a few weeks or months.
It is natural to still want to lose weight, even if you understand dieting is not the answer.
BUT… what have you got to lose by putting weight loss aside and explore what a non-diet approach could look like for you?
Here are some steps you can take today to get started
Throw away (or put in drawer) tracking apps
Reflect on your history with dieting – has it served you well? what has it cost you – and not only in terms of money?
Pause to consider what you really like to eat
Practice eating one meal per day without distractions (no TV, mobile phone, book, laptop etc.)
Eat when you are hungry!
Think about what food rules you have and where they came from
Unfollow accounts on social media that promote restriction and weight loss
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References
1. Bacon, L. et. al. Evaluating the Evidence for a Paradigm Shift. Nutr. https://doi.org/10.1186/1475-2891-10-9 (2011)