By Joan Zhang

Clinically Reviewed by Erikka D. Taylor, MD, MPH

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Diet culture can feel impossible to escape. It surrounds us in many forms, from social media trends to the latest health fads.  It sets unrealistic standards about what bodies should look like. The pervasive message that thin equals “healthy” can lead to significant harm. 

Let’s explore how diet culture affects our view of health and self-worth, how it can lead to harmful behaviors, and how we can challenge these damaging norms.

What is "diet culture"?

Diet culture is a set of beliefs that values thinness and muscularity as the top standards for beauty and health. It suggests that achieving these body shapes indicates moral superiority and personal success. 

This culture is everywhere—from social media, advertisements, and media representations,  to everyday conversations and even well-meaning health advice. It teaches that being thinner is better and equates having a larger body with personal failure. 

This perspective is not just about aesthetics; it is deeply embedded in societal values. It often incorporates racialized standards that affect how different body sizes are perceived in terms of health.

How does diet culture cause harm?

Diet culture can be damaging in several ways and can lead to a range of negative social and personal outcomes. Here are some specific ways diet culture causes harm:

It narrows the view on what bodies are seen as "healthy" and "good"

Diet culture insists that only certain body types are acceptable, ignoring the diversity of bodies. This can make anyone who doesn't fit the ideal feel excluded and undervalued.

It stigmatizes body weight and glorifies food restriction

By idolizing thinness, diet culture often leads to fat-shaming. It glorifies restricting food as a virtue, encouraging behaviors that can be harmful to both physical and mental well-being.

It leverages shame and guilt to convince people to pursue its body ideals

Diet culture uses emotional manipulation, such as shame and guilt, to push its ideals. This can make individuals feel inadequate if they do not or cannot conform to these narrow standards.

It perpetuates anti-blackness and the patriarchy

Diet culture intersects with identities and body biases. It reinforces stereotypes that marginalize and oppress Black and brown people based on their body type and appearance and disproportionately targets women and femmes.

It emphasizes rules and restrictions

This culture often comes with strict rules about eating, which can lead to an obsession with food and body image.

It makes exercise a form of punishment

Instead of promoting physical activity as enjoyable and beneficial, diet culture often frames exercise as a punitive measure to fix body "flaws."

How do people internalize diet culture messages?

Diet culture's messages seep into our daily lives in subtle ways. It influences how we view ourselves and our behaviors toward food and exercise. Over time, these messages can deeply affect our self-esteem and body image, leading to harmful patterns. Here's how people often internalize these messages:

Negative body image and low self-esteem

Constant exposure to diet culture can make individuals feel dissatisfied with their bodies. This dissatisfaction can develop into a persistent sense of inadequacy and low self-esteem.

Shame, confusion, and rigidity around food choices

Diet culture promotes strict rules about what and how much to eat, which can make people feel ashamed or confused if they deviate from these norms. This often leads to rigid eating behaviors that are hard to maintain and can disrupt normal eating patterns.

A compulsive relationship with exercise

Instead of viewing exercise as an activity that supports overall health, one might start to see it as a requirement to correct perceived flaws in their appearance. This turns exercise into a chore rather than a source of enjoyment or well-being.

How does diet culture contribute to disordered eating?

Diet culture's strong focus on thinness and specific eating behaviors can lead directly to disordered eating. It creates a risky environment where eating is no longer about nourishment but about achieving an unrealistic body image. 

Here's how diet culture contributes to this harmful trend:

Eating is no longer pleasurable and a means to an end to achieve a body ideal

Engaging with diet culture often leads individuals to view eating purely as a means to modify their body shape. This mindset can strip away the joy of eating and increase the risk of developing eating disorders.

Enforces restrictive habits as "good" as they uphold the thin "ideal"

Diet culture often glorifies restrictive habits, such as extreme dieting and compulsive exercising, by labeling them as virtuous. Media representation can reinforce these behaviors by presenting them as aspirational.

The blurred lines between “healthy” living and extreme health practices make identifying when behaviors become detrimental challenging. This confusion can lead to adopting harmful practices under the guise of health.

How can you reduce harm and "push back" against diet culture?

Challenging diet culture and its harmful norms is essential for promoting a healthier, more inclusive environment. 

Here are some practical ways you can push back against diet culture and reduce its negative impact on society:

• Understand the origins of diet culture. This allows us to critically examine its impact and challenge its harmful effects. 
• Find spaces where your mind and body feel safe to exist—this can include support groups, movement practices that don't emphasize thinness, etc.
• Shift your perspective on eating and physical activity from one of restriction and obligation to one of nurturing and caring for your body.
• Actively challenge the critical and negative thoughts that diet culture instills about body image and self-worth.

Taking these steps can help us create a more supportive and accepting environment where everyone can thrive without the pressure to conform to harmful societal standards. By understanding and actively challenging these norms, we can start to dismantle the pervasive effects of diet culture. 

It is worth noting that every individual deserves to feel valued and healthy, regardless of body shape or size. If you're struggling with the impact of diet culture or eating disorders, we're here to help. 

Book a free consultation with us today to learn more about how you can achieve a healthier relationship with food and your body.