What is a non-diet approach to nutrition?
At Apricity Nutrition & Wellbeing, we recognise that health-enhancement can be achieved regardless of body shape or size, and non-diet principles are a way to achieve, without the restrictive weight-loss dieting.
A Non-Diet Approach in dietetic practice can otherwise be thought of as a “non-weight loss dieting” approach. Instead, focusing on healthful behaviours such as dietary quality, adequate nutrient intake, reducing disordered eating and joyful movement to achieve the desired health outcome, rather than restrictive diets that aim to reduce weight. For example, focusing on muscle mass, bone health, and anti-inflammatory diet pattern to reduce disease risk in peri-/menopause, not the “just lose some weight” recommendation we often hear.
Why not weight loss?
It is true that weight-loss efforts may result in a reduction of weight short-term, however extensive scientific research has consistently demonstrated that no matter how weight is lost, whether it be low carb, low fat, intermittent fasting, etc. etc, etc., majority of people will regain this weight between 2-5 years later (1) Weight-loss dieting is therefore not a sustainable approach to health.
Repeated weight-loss pursuit results in weight-cycling and a yo-yo dieting pattern, which is actually a risk factor for the development of cardiovascular diseases (2) and associated with depression in women (3).
We also know from numerous studies that restriction of food intake can result in binge eating, weight gain, eating disorders, worsened body image and body satisfaction (4), as well as gastrointestinal issues, such as Irritable Bowel Syndrome (IBS), bloating, constipation, pain and cramping (5).
How is a Non-Diet Approach Effective?
Conversely, clinical studies have demonstrated a Non-Diet Approach to be effective in improving disordered eating behaviours, cholesterol levels, blood pressure, body satisfaction, decreasing depression, increasing fitness and weight stability long-term (4).
To achieve this, our Apricity Nutrition & Wellbeing dietitian adopts evidenced-based therapies such as Intuitive Eating, Mindful Eating and Medical Nutrition Therapy (MNT) to help individuals move towards their individual health goals.
We promote joyful movement, quality sleep, eating a wide variety of food (including the fun ones) and provide individualised behaviour change support to help individuals move towards their goals. We also provide counseling to help unpack any preconditioned beliefs around body size and weight and the foods we eat.
A Non-Diet Approach is effective and suitable for:
Diabetes
Heart disease
High cholesterol
High blood pressure
Peri-/menopause
Gastrointestinal concerns inc IBS, Coeliac Disease, Disorders of the Gut Brain Interaction
Endometriosis
Polycystic Ovarian Syndrome (PCOS)
If you’re ready to stop yo-yo dieting, enhance your health, move toward accepting your amazing body as it is and improve your relationship with food, book a dietitian appointment at Apricity Nutrition & Wellbeing.
References:
1. National Health and Medical Research Council (2013) Clinical practice guidelines for the management of overweight and obesity in adults, adolescents and children in Australia. Melbourne: National Health and Medical Research Council.
2. Montani, J. P., Schutz, Y., & Dulloo, A. G. (2015). Dieting and weight cycling as risk factors for cardiometabolic diseases: Who is really at risk? Obesity Reviews, 16(Suppl. 1), 7–18. https://doi.org/10.1111/obr.12251
3. Madigan, C. D., Pavey, T., Daley, A. J., Jolly, K., & Brown, W. J. (2018). Is weight cycling associated with adverse health outcomes? A cohort study. Preventive Medicine, 108, 47–52. https://doi.org/10.1016/j.ypmed.2017.12.010
4. Clifford D, Ozier A, Bundros J, Moore J, Kreiser A, Neyman Morris, M (2015). Impact of Non-Diet Approaches on Attitudes, Behaviors, and Health Outcomes: A Systematic Review. Journal of Nutrition Education and Behavior, 47, 143-155. https://doi.org/10.1016/j.jneb.2014.12.002
5. Janssen, P. (2010). Can eating disorders cause functional gastrointestinal disorders? Neurogastroenterology & Motility, 22(12), 1267–1269. https://doi.org/10.1111/j.1365-2982.2010.01621.x
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