HEALTHY RELATIONSHIPS WITH FOOD... How to ensure dieting doesn't become disordered.

This is not only a controversial topic, but also a topic I feel somewhat underqualified to talk about. So, it is worth me saying I am not offering medical dietary advice here, I am giving a perspective based on several years working with people on their nutrition. However, I feel I must dive into this to ensure this information is readily available & well discussed. I have seen too many people treading a fine line between extreme fat loss diets & disordered eating. I want to draw a definitive line between the too, to allow you to go for it with your fat loss without laying down unhealthy habits with potentially poor mental/physical health effects.

Diets such as keto or slimming world reduce your calorie intake by demonising potentially high calorie foods. For example, slimming world labels calorie dense food such as wholemeal bread as 'syns' which should be avoided. In their defence, they allow you some 'syns' per day, however the issue arises when you reach the end of your syns for the day. At this point you are expected to survive on rocket & tissue paper from that point on.

This is a form of food demonisation, meaning the suggestion that some foods are "good" & some are "bad" for you. This is a slippery slope to disordered eating, allowing people to believe they aren't allowed to eat blueberries for example.

A good relationship with food is one that has an understanding of the need for a calorie deficit for weight loss, but that beyond that we can eat anything we like, if it fits within our body’s calorie needs. I could eat 3,000 calories of turkey & gain fat. I could also eat 2,000 calories of cake & lose fat. A combination of foods is not only better for our health, but also more enjoyable & sustainable when on a fat loss journey, as it allows for some enjoyment & flexibility.

Good nutrition includes a variety of protein sources, carb sources, fat sources & vitamins/minerals. This usually means plenty of fruit/veg & a variety of meat/fish (vegetarians/vegans will probably need supplements). It also means understanding what's in your food, your protein needs, vitamin deficiencies, energy requirements & calories. The more I write down, the more I can see the sheer number of things to think about in order to achieve perfect nutrition. But don't stress too much as our bodies are incredible at self-regulation & I am here to help, so feel free to drop me a message.

It's important, before I wrap this up, for me to mention the extremes of disordered eating to improve awareness. You will have heard of the term’s anorexia, bulimia & body dysmorphia, but may not yet understand them. Body dysmorphia is something we are more informed on & have probably experienced in one way or another. However, it can become extreme & detrimental to our mental wellbeing. It is when we fixate on minute perceived "flaws" beyond what is visible & obvious to anyone else, believing them to negatively affect our appearance. Anorexia is categorised as a mental health condition, usually as a direct result of extreme body dysmorphia. Individuals severely restrict their calorie intake to the point where their body enters starvation. Bulimia is the opposite; individuals binge on large amounts of food but then force themselves to bring it all back up again (usually vomiting or with laxatives).

By being aware of the 3 of these, we can help to avoid unknowingly slipping into their miserable grip. If you know someone struggling with similar issues, they can use the following website to make steps towards a more positive mental & physical place.

MORE EATING DISORDER INFO

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Elliot Hutchinson // 09.06.2025

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