The one thing dietitians want you to know

When you hear the word “diet”, do you think of crazy rules, constant hunger and lemon juice detoxes? Yah, us too.

Which is why we’re glad that most dietitians – at least the ones we work with! – generally aren’t a part of that nonsense. They see firsthand (and try to fix) the consequences of yo-yo dieting, body hang-ups and unrealistic regimes.

In fact, most of them only have one core principle. And it’s pretty darn simple!

Don’t diet.

Research shows that 98 per cent of people who diet gain back any weight they lost within five years. That doesn’t surprise dietitian and I Quit Sugar: 8-Week Program expert Natalie Bourke.

“Diets are often linked to feelings of guilt, deprivation, frustration and anxiety. That creates a lot of stress and, in my opinion, stress is often more of a barrier to weight loss than the whether you have an extra slice of bread with your salad,” says Natalie.

Many diets also set up the premise that what defines health is our appearance. So, when we can’t reach that unrealistic physical standard, we become frustrated and believe that we need to do even more to be healthy.

“Healthy looks different on all of us,” Natalie says. “We as humans are great at looking for imperfections in ourselves, which fad diets capitalise on.”

The only “rule” is eat real food.

“Eat every three hours, fast twice a week, don’t eat carbs after 7pm.” Truthfully, most diet rules are pointless and arbitrary (unless, of course, you have a food intolerance or other medical complication). Instead, if you just eat real food (JERF), everything else will fall into place.

“Eating real food is simple, effective and teaches you to be respectful towards your body and work with it,” says Natalie.

“It’s much easier for people to regulate their appetite when eating real food because it is not being stimulated and confused with things like artificial sweeteners and flavour enhancers. Instead, you eat foods your body actually recognises as fuel.

“Being at war with food is stressful and emotionally draining. Eating real food gives you food freedom – that ability to truly eat according to your body’s needs.”

Stuck on the diet-go-round? Here’s what to do.

Society, media and marketing drill into us that we must always be on a diet… so sometimes these rules can be hard to give up. But, with the right information and support, it’s possible.

“Focus on eating unprocessed, real food at every meal,” says Natalie. “Always fill your plate with lots of veggies and be sure to get adequate amounts of protein, fat and carbohydrates from real food sources.

“Most importantly, tune into YOUR body, not what your Instagram feed says you need to do. There’s no need to “earn” it – food is there for you to enjoy!”

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