Intuitively Written

Why the New Dietary Guidelines and Upside-Down Food Pyramid Are Confusing

February 18, 2026

If you’ve recently seen the new upside-down food pyramid, you may be wondering if it’s time to up your intake of red meat and full-fat cheese.

As a registered dietitian, I found myself startled and confused by the new Dietary Guidelines for Americans that were recently published alongside an image of an inverted pyramid.

I realized that if I’m confused as an RD, then a lot of other people must be confused, too. This confusion is both valid and concerning.

Historically, the dietary guidelines support Americans in their food choices. However, in my opinion, the newest updates might miss the mark.

What Is the New Upside-Down Food Pyramid?

To understand the new upside-down food pyramid, it’s best to go back to the original food pyramid.

The original food pyramid was a pyramid-shaped graphic that was supposed to guide Americans on healthy eating. The pyramid placed foods that should be prioritized most in our diets at the bottom (fruits, vegetables, whole grains) and foods that should be limited or eaten sparingly at the top (processed foods). Protein foods, dairy, and healthy fats were placed in the middle of the original food pyramid.

The USDA launched the food pyramid concept back in 1992. It went through a few changes, such as adding serving sizes in 2005. However, the USDA stopped using the food pyramid in 2011 when MyPlate was introduced.

Compared to the food pyramid, MyPlate was a more intuitive approach to helping Americans eat a balanced diet. The plate featured fruits and vegetables on one half, with grains and protein on the other half. Vegetables and grains took up slightly larger portions of their halves, and dairy was placed outside of the plate as a small serving (like a glass of milk or one-ounce of cheese).

The new food pyramid (which is being referred to as the upside-down pyramid) was introduced in January 2026.

The upside-down pyramid is what it sounds like – an upside down representation of the original food pyramid, with protein foods, full-fat dairy, and vegetables featured largely at the top of the pyramid, and whole grains shown at the bottom. In between, you’ll find a few fruits, a couple of nuts, and a piece of shrimp, among other foods.

With the new, upside-down pyramid, foods at the top are recommended as priority over foods at the bottom of the pyramid. The basic concept is that the original food pyramid (which we stopped using in 2011, by the way) has now been flipped on its head.

What Changed in the New Dietary Guidelines?

The Dietary Guidelines for Americans are updated every 5 years. While changes are inevitable with each new set of guidelines, the latest changes seem more drastic than usual.

Below is a simplified table of the most notable changes to the dietary guidelines, followed by some additional explanations.

	2020-2025 Dietary Guidelines	2025-2030 Dietary Guidelines
Graphic	A plate showing how to portion each food group – 1/2 the plate with fruits and veggies, 1/4 of the plate protein, 1/4 of the plate whole grains, dairy on the side.	An upside-down pyramid showing foods that should be eaten the most at the top and foods that should be eaten the least at the bottom.
Emphasized Foods	Fruits and vegetables	Vegetables, protein, full-fat dairy products
De-emphasized Foods	No foods were necessarily de-emphasized, but experts recommended the smallest servings of dairy	Whole grains, fruits, nuts, seeds, and other plant-based proteins and healthy fats. Fiber is also barely mentioned.
Written Guidelines	164 pages of in-depth nutrition guidance. Individual nutrients are discussed thoroughly. Different people’s needs are also considered.	10 pages of simplified nutrition guidance
Cooking Oils	Oils should be limited	Recommend olive oil, butter, or beef tallow when cooking
Protein Goals	Goals vary based on age, sex, activity levels, and health conditions. More focus on plant-based protein sources.	1.2-1.6 g/kg body weight, but adjust as needed. More focus on animal-based protein sources.
Alcohol	Men should have no more than 2 alcoholic drinks per day while women should aim for 1 drink or less per day.	No specific recommendations on alcohol other than notes to “limit” intake.
Overall Message	Choose fruits, vegetables. whole grains, lean protein, and healthy fats. Recognize nutrition needs throughout the lifecycle, from infants to older adults. Mindfulness encouraged.	Eat whole, unprocessed, and nutrient-dense foods, especially animal protein and fats. Avoid highly processed foods. The guidelines seem stricter overall.

The first and most obvious change to the guidelines was the graphic.

The previous 2020-2025 guidelines included a graphic of a plate with food groups portioned out in recommended servings. The new 2025-2030 guidelines include the upside-down pyramid.

MyPlate emphasized fruits and veggies the most. The new dietary guidelines emphasize protein, full-fat dairy, and veggies the most.

MyPlate provided a visual representation of servings sizes, allowing people to gauge how much of each food group they should aim to eat at each meal. The upside-down pyramid doesn’t do this and includes various foods in unequal portion sizes.

The written guidelines were also updated in the new Dietary Guidelines for Americans.

The old dietary guidelines were very long, over 100 pages. The new guidelines are drastically condensed to 10 pages. While brevity is certainly important, a lot of key information is missing, including serving sizes, calorie needs, and other important nuances of proper nutrition.

If you read the new 2025-2030 Dietary Guidelines for Americans, you may notice that there is a lot of focus on whole, nutrient-dense foods, which is great. However, you’ll also notice that the writers of the guidelines seem to think this is a novel approach. It’s not.

The old guidelines did a good job of recognizing the high costs of food and the need for food assistance benefits (like SNAP) for some Americans. This is not mentioned in the new guidelines.

Why the New Food Pyramid Is Confusing

There are many reasons why the new food pyramid is causing confusion among Americans.

It feels strange to feel confused by nutrition information as a registered dietitian. However, the issue is not that I don’t understand the guidelines, it’s that the new guidelines are contradictory and have left too much room for interpretation.

So, let’s get into the most confusing parts of the new dietary guidelines and upside-down food pyramid.

The upside-down pyramid shape doesn’t make sense. Why is it upside-down? How is it helpful to Americans who want to improve their diets? An upside-down pyramid isn’t intuitive like previous graphics (i.e. MyPlate). There’s a reason we left the pyramid behind in 2011.
Because of the upside-down pyramid design, there’s no guidance on portion sizes (an incredibly vital part of a balanced diet). For example, the largest images at the top of the new pyramid are an entire rotisserie chicken, a block of cheese, and one piece of broccoli. Does this mean that our protein and dairy portions should be larger than our vegetable portions?
The new pyramid doesn’t match the written guidelines. While I appreciate that the written guidelines provide more beneficial information than the pyramid, the two seem to contradict each other a bit. Case in point, the written guidelines maintain that Americans should keep saturated fat intake to no more than 10% of total daily calories. However, if you emphasize meat, cheese, and whole milk (as suggested by the upside-down pyramid), you’ll surpass 10% every day.
There is no strong evidence that protein and fat (especially saturated fat) should make up more of our diets than fruits, vegetables, and grains. The new guidelines have even reduced the recommended fruit and vegetable intake, putting way less emphasis on these important foods that contain essential vitamins, minerals, and fiber. Grains have been placed at the very bottom of the new pyramid, despite their importance in our diets.
Protein is not the only macronutrient that is important. Yes, protein is incredibly important and should be included with every meal, but so should other foods. Your body needs all three macronutrients: protein, fat, and carbohydrates. A balanced meal is made up of lean protein, healthy fats (think unsaturated and omega fatty acids), vegetables, fruits, and grains (preferably whole grains). If you eat mainly protein, you’ll have a hard time meeting certain nutrient requirements.
Fiber is only mentioned one time. Dietary fiber is found in fruits, vegetables, grains, and plant-based proteins, like nuts, seeds, and legumes. Research consistently shows that dietary fiber is an essential nutrient due to its heart health and gut health benefits, among others. Despite this, fiber is only mentioned one time in the new dietary guidelines.
The new pyramid and guidelines leave too much room for interpretation. The general public is not versed in nutrition science (hence the importance of dietitians and nutrition scientists). Unlike previous dietary guidelines, the new guidelines do not provide clear cut nutrition recommendations. The lack of portion size guidance in the upside-down pyramid and guidelines could lead to people mistakingly eating way too much protein and not nearly enough other important foods, like fruits, vegetables, grains, and other nutrient-dense foods.
For some reason, alcohol recommendations no longer exist. Alcohol is considered a class 1 carcinogen, meaning it is known to cause cancer in certain people, especially when used in excess. For years, experts have recommended no more than 1-2 alcoholic drinks per day depending on gender. However, these recommendations are now being ignored as Americans are being told to basically make judgment calls on alcohol intake.

There are certainly more points of confusion when it comes to the new dietary guidelines and upside-down food pyramid, but these are the most glaring to me.

Of course, you have the right and freedom to make your own food choices and completely ignore (or follow) these guidelines. However, many people look to nutrition guidelines to help them make the best food choices for their health. I worry that too many Americans will become confused by the new nutrition information (or lack thereof) available and that our health as a nation will decline even further.

Are the New Dietary Guidelines Evidence-Based?

There is plenty of evidence-based information in the new dietary guidelines. However, there are some parts of the new guidelines that aren’t supported by strong research. It also appears that evidence-based information is being disregarded in the new guidelines.

The new guidelines seem to downplay the importance of fruits, vegetables, and whole grains (foods that should be the foundation of a balanced diet). Instead, the guidelines focus heavily on protein from animal foods and full-fat food products.

While protein and fat are essential to a balanced diet, Americans don’t necessarily need to increase their intake of these foods. In fact, some evidence suggests that Americans need to consume less fat, especially saturated fat.

As previously mentioned, it’s still recommended that adults keep their saturated fat intake to no more than 10% of total calories per day. However, the new dietary guidelines seem to gloss over this important number, only mentioning it once while simultaneously highlighting full-fat dairy products and red meat (two foods that are high in saturated fat).

The new dietary guidelines are also seemingly ignoring years of research on the negative effects of alcohol consumption by removing previous intake recommendations. However, research still strongly points to alcohol as a Group 1 carcinogen, especially when consumed in excess. I’ll never forget the press conference in which Dr. Oz downplayed alcohol consumption, calling it “fun” and downplaying all the risks.

Finally (and unfortunately), these new dietary guidelines may have been written less so with research in mind and more so under the influence of certain food industries.

I won’t go into lengthy details, but will tell you this: some of the so-called experts on the dietary guidelines advisory board have close, financial ties with the dairy and beef industries.

Additional Concerns About the New Guidelines

The new 2025-2030 Dietary Guidelines for Americans aren’t all bad. There is plenty of easy-to-read, factual information in there, and many Americans may benefit from following the guidelines.

However, there are some other issues with the guidelines that you may not realize after reading the guidelines for the first time.

Here’s a quick rundown of my additional concerns with the guidelines as an RD:

The new dietary guidelines feel more rigid than usual. I worry about people who are prone to eating disorders or disordered eating habits finding themselves feeling anxious around certain foods or additional food guilt. In the days of GLP-1s, we don’t need additional pressure on people when it comes to their nutrition.
There is zero mention of food assistance programs. Along with this, there isn’t helpful information for people living in food deserts. This information was readily available in previous versions of the dietary guidelines.
Sustainability and environmental impacts have gone out the window. Animal-based foods (which are the major emphasis of the new guidelines) have a large environmental impact. Unlike plant-based foods, animal products account for a large percentage land deterioration, gas emissions, water use, and other environmental impacts.
The guidelines fail to properly define “processed foods.” It’s true that ultra-processed, like chips, desserts, and frozen meals, should be limited in your diet. However, foods like brown rice, dried beans, yogurt, eggs, and frozen fruits and veggies are also considered processed foods since they undergo minimal processing before human consumption.

A More Practical, Science-Backed Way to Eat

The thing about nutrition is it’s not as difficult as it sometimes appears.

Sure, the Dietary Guidelines for Americans are important and helpful, but do people really follow them? Probably not. Let’s be honest, you probably didn’t know the guidelines were a thing until the upside-down pyramid showed up all over social media that one day in January.

Here’s the other thing: there’s no such thing as a perfect diet. For a healthy, balanced diet, focus on patterns over perfection.

Nutrition isn’t one-size-fits-all because we all have different dietary needs. A bodybuilder and a stay-at-home mom have vastly different calorie and nutrient needs (even though both professions are equally challenging).

You can use the dietary guidelines as a jumping-off point for your diet, but don’t forget about nutrients that are hardly mentioned, like fiber. If nothing else, use the guidelines as a tool, not a rulebook.

Also, your internal hunger cues are insanely useful when it comes to knowing when to eat and when to stop eating. Mindfulness and intuitive eating are beneficial tools that can help you reconnect with your body and your hunger cues, which many of us lost years ago due to diet culture.

In terms of a practical, balanced diet, eat foods that keep you full, energized, and satisfied, and be sure to prioritize:

Dietary fiber
Lean protein
Healthy fats
Whole grains
Fruits and vegetables

Like the guidelines say, be sure to focus on whole, minimally processed foods as much as possible. Let your plate reflect balance, not graphics.

And don’t fret if you need to feed your family frozen pizzas or McDonald’s here and there. Remember, patterns over perfection (fast food and other ultra-processed foods in moderation won’t derail your health, I promise).

Finally, I’d be remiss if I didn’t mention the importance of culture, enjoyment, and flexibility when it comes to food and eating.

Some cultural foods get looked down on because of their ingredients or how they’re prepared. However, culture is vitally important to many of our lives.

Please don’t miss out on cultural moments or pure enjoyment of food because of societal pressures or diet culture. Diet foods don’t taste good, anyway.

Final Takeaways

Overall, in my opinion as an RD, the intention of the new Dietary Guidelines for Americans was good, but the execution could have been better.

Nutrition “advice” is all over the place these days, especially thanks to social media and so-called nutrition influencers who have no business handing out advice.

As a consumer, try to pay attention to where nutrition information is coming from. Dietitians and other qualified healthcare professionals are really the only ones who should be offering nutrition advice. Your neighbor who does CrossFit and the carnivore diet probably isn’t the best source of information…

You don’t need to chase every new update to eat well.

Nutrition science is always evolving, and the next set of dietary guidelines in 5 years will probably look totally different than the current ones. However, at the end of the day, your body deserves consistency and care.

References

How to Make a Balanced Snack Plate That Actually Satisfies You

August 28, 2025
Snacks are a great way to curb hunger between meals, but finding satisfying snacks is easier said than done.

Enter snack plates.

Snack plates can feature a variety of foods, like veggies, protein, and even chocolate. Knowing how to build a balanced snack plate may increase satiety, improve nutrient intake, and make eating snacks more mindful and enjoyable.

This post will teach you how to balance a snack plate so you’re eating with both intention and satisfaction.

Why Snack Plates Work: Balanced, Fun, and Mindful

Snack plates are pretty much what they sound like: a plate of snacks. However, there’s a little more to them than that.

Snacks often consist of just one food, but this isn’t always satisfying. Snack plates are different as they include various types of foods. Eating a variety of foods offers a better range of nutrition benefits, tastes, and textures, and increases satisfaction.

Snack plates are customizable, easy to assemble, and fun to eat (and it’s important to have fun with food). Creating a snack plate is also a great way to practice mindful eating as it helps you tune into what foods truly sound good to eat.

The Balanced Snack Plate Formula

You don’t have to be a social media influencer or food photographer to build a colorful snack plate.

Learning how to build a nourishing snack plate can teach you more about nutrition and help you experiment with new foods and flavors.

You can build a balanced, nourishing snack plate by following the simple formula below:
- Protein: Protein is a macronutrient and an essential part of any snack plate. Protein slows digestion and increases satiety. Eating protein at snack time also ensures that you’re getting enough of this important nutrient throughout the day.
- Fruits & Veggies: Fruits and vegetables add color, texture, and freshness to snack plates. You can include any fruits and veggies on a snack plate. Eating a variety of fruits and veggies increases fiber and micronutrient intake.
- Carbs & Fun Foods: Carbs are another key addition to snack plates as they are your body’s preferred source of energy. This means that skipping out on carbs may make you extra sleepy. Other fun foods, like sweets and treats, can also be included on a snack plate for comfort and enjoyment.
- Healthy Fats: Fat gets a bad rap, but it’s a nutrient that you shouldn’t avoid. As a macronutrient, fat aids the digestion and absorption of important nutrients. Fat also adds flavor to foods (butter makes everything taste better).
- Flavor Boosts: Your favorite dips, spreads, and seasonings should be added to snack plates to boost flavor. Remember, snack plates (and other meals) should be enjoyable. When you like what you eat, you’re likely to feel more satisfied afterwards.
Keep in mind that your snack plate doesn’t have to be pretty or end up on Instagram, but it does have to be satisfying. Otherwise, why eat it?

Snack Plate Ideas

So, what should you actually put on your snack plate?

Well, here are some simple ideas to help you make healthy snack plate combinations:
- Proteins: almonds, cashews, sunflower seeds, hard-boiled eggs, cottage cheese, chickpeas, nut butter, cheese, trail mix, Greek yogurt, tofu, tuna, jerky, smoked salmon
- Fruits & Veggies: cucumber slices, carrot sticks, berries, edamame, banana, apple slices, olives, bell peppers
- Carbs & Fun Foods: whole-grain crackers, popcorn, tortilla chips, pita bread, oatmeal, toast/bread, dark chocolate, roasted sweet potato, rice cakes, whole-grain waffle
- Flavor Boosts: Hummus, tzatziki, guacamole, cinnamon, honey, mustard, cream cheese, fresh herbs, paprika, jelly, pickles
- Healthy Fats: nut butter, nuts, seeds, olive oil, avocado, fatty fishll
You may notice that many of the foods listed fit into more than one category. For example, edamame is a vegetable, carbohydrate, and protein source. Nuts, fruits, and vegetables are also sources of carbohydrates.

These are just some of the many ideas for a balanced snack plate. You can use any nuts, seeds, fruits, veggies, fruits, grains, healthy fats, or lean proteins that you wish. And don’t forget the fun foods!

Mindful Eating Tips: How to Make Your Snack Plate Truly Satisfying

Mindful eating isn’t just for meals. You can be mindful during snack time, too.

When building a balanced snack plate, pause and ask yourself, “What do I really want?”. Mindful eating entails listening to your hunger cues and learning how to satisfy your body with foods that are both tasty and nourishing.

Engaging your senses is another important part of mindfulness. You can achieve this by combining various food textures and flavors on your snack plate.

Additionally, including foods like chocolate, chips, or any other favorite foods increases satisfaction, another key component of mindful eating.

Finally, be sure to check in with yourself about halfway through eating your snack plate. As you enjoy your snack plate, pause and ask yourself questions like, “What is my hunger level now?”, or “What foods taste best?”, or “Am I enjoying this snack?”.

It’s important to be honest with yourself to ensure you’re nourishing your body and your mind.

Common Snack Plate Mistakes (and Mindful Fixes)

It’s easy to make mistakes when learning how to make a snack plate. But any mistake can be fixed!

Here are a few common snack plate mistakes, plus mindful fixes for each:
- Mistake: eating only fruits and veggies.
  - Fix: add protein
- Mistake: skipping carbs.
  - Fix: add carbs and fun foods to avoid cravings later
- Mistake: unsatisfying portions.
  - Fix: add a variety of foods to increase satisfaction
- Mistake: missing flavor.
  - Fix: include healthy fats for flavor and satiety
Remember, restriction makes snacks less enjoyable and less satisfying. The whole point of a snack is to keep hunger at bay. A successful snack plate will include a variety of foods that taste good and curb hunger.

Conclusion: Find Peace and Joy in Your Snacks

Snack plates can not only nourish you but also help you find peace and joy in food.

A balanced snack plate includes protein, fruits and veggies, carbs, healthy fats, and fun foods and flavors.

Remember, the best snack plate is the one that satisfies both your body and your mind.
Food Isn’t the Enemy: How to Stop Labeling Foods as Good or Bad

August 24, 2025
Have you ever sworn off bread, only to end up craving it more than ever? You’re not alone.

Diet culture paints certain foods as enemies, which leaves you feeling guilty about enjoying them.

I’m here to tell you that food isn’t the enemy. Diet culture is. There are no “bad” foods except for moldy bread and expired eggs.

This post will teach you how to stop labeling foods as good or bad – and how to start finding peace with what’s on your plate.

Why We See Food as the Enemy

Diet culture is a system of food myths and beliefs that lead society to believe that thin bodies are righteous and large bodies are immoral.¹ In diet culture, thinness is idolized and food is moralized.

Diet culture is everywhere: social media, movies, shows, music, work, and even schools.

One (of many) problem of diet culture is that it gives food morals, painting some foods as “good” and some foods as “bad.” But, since food is soulless, it can’t have morals.

The diet industry uses fear surrounding food to get you to go on the latest diet or take the newest medication that is definitely going to make you suddenly and finally get back to your high school weight (that was sarcasm).

If you’ve ever fallen victim to diet culture, as many of us have, you may have noticed that carbohydrates, processed foods, and desserts are basically blacklisted.

When you restrict certain foods, you can’t help but want them more. It’s biology, after all.

Research shows that food cravings can come from either nutrient deficiencies or conditioning. Whatever the cause, extended food restriction for the sake of weight loss has been proven time and time again to lead to eventual re-introduction of restricted foods followed by rebound weight gain.²

Not only that, but food restriction is also believed to be the root cause of many eating disorders.³ This is due to the unhealthy cycle of restricting certain foods, then giving into food cravings, then feeling guilty and ashamed, then starting all over again with a new diet.

The Reality: All Foods Fit

If I told you that the diet industry was worth close to $200 billion dollars in 2024, would that make you question its motives?

My perspective as an RD and expert in nutrition is this – no single food or type of food can ruin your health or make you gain weight. The truth is, all foods can fit into a diet that is both well-balanced and health-promoting.

What’s most important are diet patterns over time.

Eating a cheeseburger for dinner or ice cream for dessert (or both in one night!) isn’t going to destroy you. In fact, eating delicious foods like these may actually spark some joy, especially once you realize that they won’t cause weight gain or diabetes overnight. And joy is essential to health.

To have a better relationship with food, it’s important to start seeing the benefits of food.

Carbohydrates are your body’s preferred source of energy. Fats provide satiety and increase nutrient absorption. And sugar is delicious and is often included in celebrations and times of social connection.

Food is fuel, but it’s more than that. Food is joy, tradition, and connection, too. Food is not the enemy.

How to Make Peace with Food

As an ex-dieter, it feels easy for me to tell you to leave diet culture in the past because I’ve made it to the other side where I enjoy all foods. But I know it’s not that simple.

Finding peace with food took me literal years, but the slow process was worth it. Hopefully, it won’t take that long for you.

While the steps can look different from one person to the next, I’ve come up with 4 steps to help you start making peace with food.
1. Notice the labels: Call yourself out when you label a food as “good” or “bad.” Also, become aware of feelings of guilt or shame surrounding food. After awhile, you may find yourself no longer labeling foods (or yourself) as “good” or “bad.”
2. Challenge the thought: When a thought pops into your brain regarding food, challenge it. Work on replacing “I can’t have this food” with “I can choose this food if I want.” Who says you can’t have the food anyway? Diet culture? Remember, diet culture doesn’t have your best interests at heart.
3. Add, don’t restrict: Diets are all about restriction. One of the best things you can do when finding peace with food is focus on adding foods to your diet rather than taking them away. This means finding balance by adding more foods, like protein, healthy fats, and whole grains, to your diet.
4. Practice permission: To find peace with food, you must allow yourself to enjoy all foods. One meal, one snack, one day, or even one vacation of eating doesn’t define you. Give yourself grace and permission to eat what you enjoy.
Allowing yourself to eat the foods that you want and that sound good to you is incredibly freeing, and important to your physical and mental health.

A Gentle Nutrition Perspective

Gentle nutrition is one of the 10 principles of Intuitive Eating. It emphasizes food choices that support your overall health and don’t require food rules or restrictions.

An example of gentle nutrition is enjoying pasta (diet culture’s nemesis) with veggies and protein. Adding veggies and protein rounds out the meal, increases satiety, and adds important nutrients, including fiber, vitamins, and minerals.

Like the example above, a gentle nutrition approach to food allows you to create meals and snacks that are satisfying but also nourishing.

There’s often confusion surrounding gentle nutrition and intuitive eating, as some people think intuitive eaters eat McDonald’s and cookies all day. While those foods can certainly be enjoyed, gentle nutrition is more about flexibility and balance.

Gentle nutrition recognizes that there is no “perfect” diet. The foods that nourish your body may look different from the foods that nourish my body, but that doesn’t mean we can’t both be healthy.

After all, isn’t health what it’s all about at the end of the day?

A Final Note

There are no “good” foods or “bad” foods, and labeling them as such is harmful.

Diet culture has been rampant for years and has ruined food for many of us. But you have the power to stand up to diet culture for the sake of your physical and mental health.

Once you realize that diet culture is the enemy (not food), you can start taking steps to make peace with food.

As your start to learn how all foods can fit into your diet, I recommend a gentle nutrition approach, and a whole lot of grace.

References
Food Myth: Dieting Leads to Long-Term Weight Loss

July 24, 2025
Diets are often considered the go-to solution for weight management. However, dieting may actually hinder weight loss, especially long-term.

Will Dieting Lead to Weight Loss?

You may lose weight while on a diet, but it probably won’t last. (Sorry).

As you begin a diet, you may lose weight as your body adjusts to it. However, the rate of weight loss will eventually slow down or even stop.

Research shows that weight re-gain is commonplace for dieters, especially chronic dieters. One meta-analysis of weight loss studies found that more than 50% of the lost weight was regained by 2 years, and 80% was regained by 5 years.¹

Restricting food has also been shown to slow down metabolism, which may be one reason for post-diet weight gain. Additionally, dieting has been associated with increased levels of ghrelin, the hormone that increases your appetite.²

Interestingly, some researchers have found a link between dieting and future weight gain in normal weight adults.³

While there may be many reasons for weight gain after dieting, one thing is for certain: restrictive diets are unsustainable.

Is Dieting Healthy?

For some people, dieting may be a healthy option, but this isn’t always the case.

When medically necessary, dieting may lead to healthy weight loss, which can improve certain health parameters. For example, in the case of obesity, losing 5-10% of body weight may improve blood pressure and cholesterol levels. Even less weight loss may reduce the risk of type 2 diabetes.⁴

However, dieting for the sake of dieting, or when it’s not medically necessary, may set you up for a lengthy recovery to normalcy.

Going off and on diets (also known as yo-yo dieting) may lead to weight cycling, or losing weight and then gaining it back. According to research, weight cycling may cause strain on your heart.⁵

Chronic dieting may also increase the risk of developing an eating disorder. One study found that highly restrictive diets are more likely to cause disordered eating habits down the road.⁶

Are Some Diets Better Than Others?

Not all diets are created equal, as some can do more harm than good.

First and foremost, beware of fad diets. You know, the diets that promise “magical” weight loss in a week.

Real change takes time, and any rapid weight loss will almost certainly come back (and then some).

Fad diets and restrictive diets are unsustainable, which is why people often don’t stick to them for long. This unsustainability is typically what causes people to go off and on new diets over and over again. This also causes many people to feel like they “failed” at a diet, but, really, the diet failed them because it was never going to work in the first place.

The best diets are those that focus on lifestyle changes and don’t require you to eliminate entire food groups. Diets like the Mediterranean Diet and the DASH Diet are supported by science, as both have been found to cause positive impacts on human health.⁷

If weight loss is the goal, keep in mind that a healthy rate of weight loss is around 1-2 pounds per week. Anything more than this may cause stress on your body. Intense diets that may cause rapid weight loss should only be done under the supervision of a qualified healthcare provider.⁸

Non-Diet Options

Before trying a new diet, it’s important to ask yourself why you want to lose weight.

While weight loss may sometimes improve your health, weight loss for the sake of weight loss can actually be unhealthy. This is especially true if you’re trying to lose weight quickly for an upcoming event or for another person’s approval.

Healthy bodies come in a variety of shapes and sizes, and “skinny” doesn’t always equal “healthy” (just like “fat” doesn’t always equal “unhealthy”). A healthy weight fits your body type and isn’t a struggle to maintain.

However, weight loss may be recommended to some people for a variety of health reasons. For example, some people may need to lose excess body weight to improve their heart health and reduce the risk of diabetes.⁴

Instead of crash dieting, certain lifestyle changes may lead to weight maintenance and lasting weight loss. You may consider:
- Adding more fruits, vegetables, whole grains, and lean protein to your diet
- Getting plenty of sleep
- Engaging in regular physical activity (intense workouts are not required)
- Focusing on healthy snacks that include both fiber and protein
- Reduce stress in your life
- Limiting alcohol
One of my favorite and final pieces of dieting advice (because I’m not a fan of diets): instead of removing foods, focus on adding nutrient-dense foods.

For example, instead of restricting carbs or fat, add more fruits, vegetables, whole grains, healthy fats, and lean protein to your diet. When your diet consists of mostly nutrient-dense foods, your body gets all the vitamins, minerals, antioxidants, protein, and other nutrients it needs to repair, grow, and stay healthy. Then, you can fill in the gaps with fun foods that you enjoy without any guilt.

The Bottom Line and Next Steps

The weight loss industry is worth billions of dollars…BILLIONS.

Sometimes, weight loss may be necessary. However, it’s important to re-frame your mindset around losing weight before starting a diet or changing your lifestyle.

We’ve all seen ads for restrictive diets on every form of media. Once you realize that the diet industry is out to get your money (and not to help your health), then you can change your mindset.

It’s evident that fad, restrictive diets aren’t the best choice for lasting weight loss. For healthy weight loss, choose sustainable lifestyle changes instead.

To make the best choices for your body and health, work with a registered dietitian.

References

Recent Posts

Why the New Dietary Guidelines and Upside-Down Food Pyramid Are Confusing

What Is the New Upside-Down Food Pyramid?

What Changed in the New Dietary Guidelines?

Why the New Food Pyramid Is Confusing

Are the New Dietary Guidelines Evidence-Based?

Additional Concerns About the New Guidelines

A More Practical, Science-Backed Way to Eat

Final Takeaways

References

How to Make a Balanced Snack Plate That Actually Satisfies You

Why Snack Plates Work: Balanced, Fun, and Mindful

The Balanced Snack Plate Formula

Snack Plate Ideas

Mindful Eating Tips: How to Make Your Snack Plate Truly Satisfying

Common Snack Plate Mistakes (and Mindful Fixes)

Conclusion: Find Peace and Joy in Your Snacks

Food Isn’t the Enemy: How to Stop Labeling Foods as Good or Bad

Why We See Food as the Enemy

The Reality: All Foods Fit

How to Make Peace with Food

A Gentle Nutrition Perspective

A Final Note

References

Food Myth: Dieting Leads to Long-Term Weight Loss

Will Dieting Lead to Weight Loss?

Is Dieting Healthy?

Are Some Diets Better Than Others?

Non-Diet Options

The Bottom Line and Next Steps

References