Ask Yourself These 4 Questions About Your Diet.

Why you sometimes feel guilty after eating; it’s not your fault.

Author

My Longevity Experiment
April 07, 2025

Rethinking Diet Culture: A Healthy Weight Loss Mindset for Long-Term Wellbeing

In a society that increasingly glorifies dieting, it is estimated that approximately 42 percent of adults worldwide have attempted to lose weight. Social media further amplifies the noise, cycling endlessly through diet fads and weight-loss trends. With so much information available, often conflicting and misleading, it is easy for individuals searching online for diet advice to become overwhelmed.

Subscribed

Before committing to any weight loss trend or restrictive eating plan, it is crucial to assess its impact realistically, both physically and psychologically. These four essential questions offer a more grounded approach and support a sustainable, healthy weight loss mindset.

Is the Diet Realistic?

Practicality should be the foundation of any dietary decision. Before adopting a new diet, individuals should examine the financial costs and logistical demands of maintaining it. This includes the need for specific products, costly supplements, or inflexible meal plans.

“If the diet is coming from someone who is trying to sell you something, such as a particular weight-loss product you need in order to follow the diet, this could be a particular red flag.”

Many popular diets are designed from a place of privilege, failing to consider critical factors such as food access, affordability, cooking skills, cultural norms, and individual ethical choices. These gaps can cause frustration, emotional distress, and feelings of failure for those unable to comply, often due to the limitations of the diet itself rather than personal shortcomings.

Is There Evidence to Support This Diet?

Online diet advice frequently originates from self-proclaimed "experts" targeting specific demographic groups, such as middle-aged men with diabetes. However, the evidence used to support these claims may come from animal studies, which are not always transferable to human health.

“In some cases, evidence for claims made may come from animal studies, which might not be applicable to humans at all.”

If the research does not apply to your specific profile, its relevance becomes questionable. One isolated study does not determine the safety or effectiveness of a diet. Instead, look for high-quality human studies backed by multiple sources.

“It takes time and a lot of high-quality studies to tell us a ‘diet’ is safe and effective, not just one study. Ask yourself, is it supported by multiple studies in humans? Be critical and question the claims before you accept them.”

Reliable information can often be found on official government websites, or through consultation with a licensed general practitioner or registered dietitian.

How Will This Diet Affect My Life?

Food is deeply woven into social, cultural, and emotional experiences. It is more than a sum of calories and nutrients. Any diet plan should be evaluated based on its potential to either enhance or diminish the richness of these experiences.

“Socially and culturally, food can be a point of connection and celebration. It can be a source of enjoyment, a source of comfort, or even a way to explore new parts of the world.”

For instance, restrictive diets may create obstacles during travel or limit opportunities to enjoy meals with family and friends. These limitations can reduce the spontaneity and joy associated with food, making the experience more isolating than beneficial.

Will This Diet Make Me Feel Guilty or Affect My Mental Health?

A truly healthy eating plan must also support mental and emotional wellbeing. Many diets enforce strict rules that can lead to guilt, anxiety, and stress, especially around foods tied to family traditions or personal joy.

“What is your favorite meal? Does this diet ‘allow’ you to eat it? Imagine visiting your mum who has prepared your favorite childhood meal. How will the diet affect your feelings about these special foods? Will it cause you to feel stressed or guilty about enjoying a birthday cake or a meal cooked by a loved one?”

Scientific studies have linked traditional dieting approaches with increased risks of depression and anxiety, particularly when meals are skipped, or guilt is associated with food choices. A holistic view of health must include mental wellbeing alongside physical goals.

“Many diets fail to consider the psychological aspects of eating, even though our mental health is just as important as physical health. Eating should not make you feel stressed, anxious, or guilty.”

Moving Away from a Dieting Mindset

Constant messaging about weight loss as a requirement for health can be damaging. Research supports an alternative: shifting focus from weight to overall wellbeing. This weight-neutral approach has shown strong associations with improved mental health, better relationships with food, and a reduction in stress and guilt.

“Our research has found eating in a way that prioritizes health overweight loss is linked to a range of positive outcomes for our health and wellbeing. These include a more positive relationship with food, and less guilt and stress.”

Practices such as mindful and intuitive eating, which emphasize internal hunger cues, self-trust, and presence during meals, have been linked to lower levels of depression and stress, improved body image, and greater self-compassion.

“Our research also indicates mindful and intuitive eating practices, which focus on internal cues, body trust, and being present and mindful when eating, are related to lower levels of depression and stress, and greater body image and self-compassion.”

These changes require time, patience, and self-kindness. Individuals are encouraged to seek care from weight-inclusive health professionals and to reframe eating as a source of joy, not punishment.

Your Call to Action for a Healthy Weight Loss Mindset

Building a healthy weight loss mindset starts with asking the right questions before starting any new diet. Is it realistic? Is it evidence-based? Will it support your lifestyle and mental wellbeing? These questions create a foundation for informed, compassionate, and sustainable choices. Instead of chasing quick fixes, focus on health-first approaches like intuitive eating and joyful movement. Consult with qualified health professionals who prioritize your holistic wellbeing, and remember, finding happiness and connection in food is not only allowed, but also essential.

Study Links: