Unlearning Diet Culture: Debunking Nutrition Myths That limit your potential
Diet culture. It’s a belief system that runs rampant in our society and seeps into the lives of nearly everyone, especially women-identifying individuals. The equation of thinness as health, the glorification of restrictive behaviors and obsessive control, the normalization of problematic, limiting mentalities- its many facets will, ultimately, negatively impact your quality of life. In addition, these ideas are highly present in mainstream nutrition advice, which misleads those looking to improve their health. Unsurprisingly, these toxic messages have also slithered into the Powerlifting world. As a result, many athletes are led astray, left falling into unhelpful advice that fundamentally holds them back. Rather than focusing on shrinking yourself and being forced into a restrictive, confining box filled with one-sided views, Powerlifting nutrition is about using food to unlock your best self. We view food as our greatest asset to help us perform better, gain strength, and embrace our bodies as they are- which can be a highly empowering and healing pursuit. Unlearning years of diet culture is difficult, to say the least, but this process will be worth it- not only for your athletic accomplishments but also for your mental sanity.
6 Diet Culture Myths To Avoid
The myths of diet culture are so prevalent that identifying them can be hard to do. But, differentiating between "helpful" and "harmful" is essential for developing a healthy, supportive relationship with food. Specifically for Powerlifters, here are some common nutrition myths that are counterproductive in your journey to strength:
Eating processed foods is “bad.”
Diet culture seeps into wellness culture, highlighting this idea of “purity” and “nature” as inherently better. Many diets focus on only eating “natural” and “organic” foods, avoiding anything "man-made" or “processed.”
While we can all agree that prioritizing whole & nutrient-dense foods is beneficial, that doesn’t mean to avoid all other food groups.
Ensure that you’re eating your fruits and vegetables, lean proteins, healthy fats, and high-fiber carbs (more on that below), but understand the role that quote-unquote “processed” foods may play in a performance-enhancing diet.
-First of all, let’s define “processed” and debunk why these foods are considered “bad.” This label includes any product that's been altered before consumption- washing, milling, cutting, cleaning, etc. By this definition, even berries, rice, and yogurt are “processed” foods- since you won't find them in their whole, natural state. Obviously, these processes for consumption don’t make these foods unhealthy, just safe for humans!
-But, with this label, people typically refer to HIGHLY processed products- such as Poptarts, Twinkies, Donuts, etc. which underwent drastic changes from their original ingredients. These foods are also highly palatable, calorie-dense, and low in nutrients: so not all "altered" foods are created equal.
-A critique of processed foods is that they are “unnatural,” somehow equating them to being “bad.” However, this is a fallacy. Just because something is “natural” doesn’t inherently make it better: poison ivy is “natural”, but is not something you’d ever want to ingest. Food processing has revolutionized the production and accessibility of goods, allowing us to more efficiently & effectively distribute them. The methods and technologies used are incredibly well-researched and deemed safe for humans.
-Rather than focusing on how “processed” a food is, look at the nutritional information: how much protein does it provide? Fiber? What kinds of vitamins are there? These questions are far more relevant to the topic of nutrition.
-And while most of your diet should be made up of foods high in nutrition, even the less-nutrient-dense options have a time and place. For one, they help provide adequate calories. It can feel impossible to fuel for performance from solely fruits, vegetables, and lean proteins- because they’re so satiating for the number of calories they provide. Adequate fuel is of top priority for strength athletes. So, “supplementing” your diet with some Rice Krispy Treats, pasta, or cereal can help fill any gaps in your energy balance.
-Additionally, they provide enjoyment and satisfaction-another essential component of nutrition. Donuts and ice cream transfer to memories of spending time with friends and family. When consumed in moderation, in an otherwise well-balanced diet, these foods pose no risk to human health, but avoiding them can wear on you mentally. Social/emotional well-being, and flexibility, are also important aspects of enjoying your life. Being overly rigid and fearful of certain foods limits your human experience.
Therefore, processed foods don’t need to be avoided- and one should consider the potential benefits of including them.
2. "Obsess over your weight and restrict your calories."
Of course, diet culture’s obsession with the scale and being smaller has plagued the Powerlifting world. Many athletes struggle to break these restrictive mentalities, constantly pursuing a leaner body and finding difficulty in accepting a higher weight class. Years and years of being told that:
a) Your worth is tied to your weight, and
b) That a primary goal in life is to shrink yourself-
Don't go away overnight- yet holding onto these beliefs will deter you from your goals. In Powerlifting, the goal is to embrace YOUR healthiest weight- the one where you feel your strongest- and this may not be your smallest. Perpetual weight loss will limit what you’re capable of and leave you feeling discouraged, seemingly that your consistent efforts are getting you nowhere.
Diet culture will attempt to convince you that living in a calorie deficit and always wanting to lose weight is healthy and normal- yet this will ruin your performance in Powerlifting and likely harm your mental health.
As a strength athlete, your body requires adequate fuel to continue making progress, and the perpetual pursuit of weight loss will prevent you from receiving that:
-You’ll need to eat more food than you did when you were sedentary.
-The number on the scale may change as you start building muscle and increasing your intake- your body composition will change to support your new activity.
-And as you advance in the sport, you may need to gain more muscle to support further PRs.
So, for most athletes, worrying about weight classes is irrelevant and counterintuitive. It’s really only a concern for the top percentage of lifters:
-those who are close to breaking records,
-winning first place,
-qualifying for Worlds, etc.
Especially as a new lifter, and for the best chance at long-term success, you’re better off letting your body fall where it is and continuing to fuel yourself, rather than dieting.
For athletes with health concerns or those in larger bodies, pursuing weight loss may make sense- and can be done healthfully, but still:
Avoid extreme diets at all costs.
Powerlifting is about performance- reflecting your capabilities and providing yourself the opportunity for growth in many facets. You can’t achieve that if you’re starved, chasing an arbitrary number or aesthetic. You won’t reap the full benefits of strength sports if you continue feeding into deprivation and restriction. Use Powerlifting as an opportunity for self-healing, to fuel your body and rid your mind of toxic mentalities that don’t serve you, and you’ll be shocked at just how strong you can become.
3. "Limit your carb and fat intake."
For similar reasoning as above, diet culture will have you convinced that eating meals solely of Ground chicken & Broccoli, or 0% Greek yogurt with Berries, is “healthy” and “normal.” Because these foods are low-calorie, high in volume, and “clean,” they’re often deemed the safest. While protein and fiber are essential aspects of a well-balanced, performance-supporting diet, they’re not the ONLY components of proper nutrition. Carbohydrates and fats perform essential functions in the body and are responsible for providing energy! Avoiding them will leave you hangry, dissatisfied, tired, and succumbing to crashes and weak days in the gym.
Carbs are your body’s preferred fuel source, of great benefit to you as an athlete. They provide quick-burning energy to your body during exercise, directly allowing you to perform well and hit those big lifts. Because of this, a low-carb diet negatively impacts your performance as an athlete. Additionally, many carb sources provide fiber- which helps with digestion, satiety, and overall health.
Fats are essential for recovery, hormone balance, and cognitive function. Fats help you absorb vitamins, provide energy to the brain to sustain you during strenuous tasks, maintain healthy hair, skin, and nails, and support overall hormonal health. Not consuming enough fat can be dangerous for your long-term health. And while many athletes generally do better on a slightly higher carb ratio- to ensure optimal performance, never avoid fat in your diet.
Essentially, consuming enough of each *MACROnutrient makes for a balanced diet. Avoiding or heavily restricting any of the three is not only a) unnecessary but also b) detrimental to your success as an athlete (and longevity as a human). There’s a reason they’re called “macro” nutrients: your body requires large amounts of them!
4. "Track every morsel of food you consume."
Diet culture has an obsession with numbers. A constant fixation on calories, points, carbs, fat grams, and the number on the scale- it’s an overwhelming, neverending, brain-bending math equation that repeats for eternity.
These metrics can be helpful in the proper contexts, but the truth is, it’s unnecessary (and often exhausting & triggering) to be constantly counting every single bite of food. You do not need to do this to be a successful athlete.
While diet culture will convince you that this is the only way to maintain “being in control” and that otherwise, you’ll fall “off track,” this level of extreme preoccupation isn’t healthy or sustainable long-term. And if the second you don’t track every single gram, you end up in a binge spiral: that’s an issue to address.
It's not normal to eat the exact same amount of food every single day: our energy levels and expenditures change daily, and who wants to spend the rest of their lives meticulously adding up each calorie?
If you choose to track because doing so supports your life, by all means, go for it. As long as it’s healthy, not obsessive, and doesn’t become a crutch-
It can be beneficial to track your food.
However, this shouldn’t be viewed as a long-term, forever commitment. The true goal of tracking macros is to provide education and awareness so you can continue without the habit in the future.
The one variable that I suggest many athletes begin tracking is protein. Because most people rarely consume enough initially, paying attention can help you prioritize it. Most people need about 0.7-0.8g/lb/body weight per day, so set that as your target and try tracking it for a week, a month, etc. Eventually, protein becomes such a habit that you no longer need to calculate it.
As far as calories and macros, there are ways to ensure you’re getting enough without tracking. Other methods include keeping a food journal, creating meal guidelines, using visual tools like the Plate Method, taking food photos, etc.,- which may be more supportive for some individuals.
All of these tracking metrics boil down to the intent behind your actions:
-Are you calculating every number to maintain "control,” prevent any amount of weight gain, and hold yourself to arbitrary numbers? Or,
-Does it truly support your life, provide helpful structure, and allow you to perform at your best?
This question requires deep self-awareness and reflection- and the answer will be individualized. You have to be honest with yourself.
5. "Always avoid liquid calories."
We’ve heard it all before for years, whether in a magazine, from your well-meaning aunt, or a calorie-deficit-obsessed Gym Bro on Instagram.
“Don’t drink your calories.”
“Liquid calories” are demonized in Diet Culture- breaking every fundamental rule of eating:
They’re not that satiating, they’re not low-cal or fat-free or sugar-free, and they can induce fear.
While it’s true that most calories should come from food: we want the benefits of vitamins, fiber, digestive health, etc. However, just like anything else, beverages play a role in a balanced diet.
As mentioned above, consuming adequate calories, carbs, and fats from food alone can be difficult, specifically if you’re used to eating high-volume, lower-calorie meals. Sometimes athletes struggle with anxiety, are in a rush, or whatever the case may be: making it hard to get a proper meal.
Liquid calories allow you to stay fueled, providing a healthy dose of energy in a way that’s easy to digest on the go.
In the morning, if you struggle to get breakfast down, you can opt for a smoothie- or some juice & a protein shake.
If you’re battling mental health lows or experiencing difficulty eating, these beverages can ensure you still feed yourself.
And, not to mention, they’re important for enjoyment. That milkshake you share with friends, that coffee you go for with coworkers- we enjoy drinks as a social activity, and ignoring this fact does a disservice to our emotional health as humans. Calorie-containing beverages can be incorporated into a healthy diet, and embracing the neutrality & benefits of all foods is essential for maintaining a balanced relationship with them.
6. Confusing Meal Timing
The messages that Diet Culture will spread about meal timing vs. what supports your performance are, quite literally, polar opposites.
The former will tell you to “skip breakfast,” “avoid snacking,” and “never eat at night” (as well as conflicting rules such as “eat 6 small meals” and “eat once a day)- all in the effort of, you guessed it: calorie restriction. That’s how you dip and waste away, unable to focus on any task or exert energy during your day.
Eating like a rabbit, with inconsistent and rigid schedules, is not only mentally draining, it’ll make you feel like shit. And that feeling transfers over to the gym.
As an athlete, consistent feeding will help you feel your best, maintaining reliable energy throughout the day. While everyone’s schedule will look different, emphasize listening to your hunger and creating a routine in your life.
Eating breakfast in the morning: even when difficult- can set you up for success the rest of the day- consuming adequate protein and carbs will start you off feeling energized.
Intermittent fasting- while it can work for some, the diet makes it harder to get adequate protein and can negatively impact female hormones, specifically. Athletes benefit from consistent calorie intake for better muscle protein synthesis.
Snacking can assist your nutrition, as well. It provides more opportunities to get protein and calories in, to eat before a workout when you need to increase that energy, or after a workout to refuel. There’s nothing inherently “wrong” or “weight-gain-inducing” about it.
Eating before bed is another individualized aspect of nutrition, but again, there are no magical disadvantages to the time of day you consume food. For some, it helps improve sleep, while others find it more difficult to sleep after a big meal, but especially for those who train early in the morning, late-night-eating fuels you for the day to follow.
The bottom line is to avoid subscribing to rigid eating schedules imposed on you- by contradictory nutrition rules. Instead, establish a routine that allows you to feel consistently energized throughout the day and ensures adequate fuel.
With food rules, if a message sounds too dogmatic or promotes restriction, it's likely one you want to run away from.
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Diet culture. It litters many aspects of society- our daily routines, influencing our thoughts, food decisions, and conversations- nearly impossible to escape. These messages have, unfortunately, bled into Powerlifting, co-opting the purpose of the sport and what it’s truly about. Many of us have felt the impact of toxic diet ideals for years, and unlearning that to pursue strength is a difficult feat. The nutrition space is flooded: upholding standards of restriction, body focus, and deprivation. Navigating which messages are helpful vs. hurtful can be overwhelming. Rather than focusing on arbitrary aesthetics or bodyweight goals, Powerlifting provides a space to forge your best self, embrace your body as it is, and chase the number on the bar. To succeed in this pursuit, you must receive adequate fuel, which requires dismantling many of your deeply ingrained instincts around food. By differentiating the myths from the facts- outlined above, you can begin to re-learn and understand how to support your goals- in the gym and in life. While this process is very challenging, and roadblocks may arise along the way- ultimately- it’s a profound, healing, and empowering journey that will prove worth it.
