If diet didn’t matter, no one would be overweight today. We live in an ‘obesogenic’ environment where tasty and highly processed food is available at every turn. You wouldn’t be human if you weren’t tempted.
In Australia and other western countries people eat several hundred more calories per day now than we did in the 1970s - when obesity rates were one third what they are today. Yes we are less active than we were 50 years ago, but you can eat in two minutes what it takes one hour to burn off. So what you eat very much matters.
Effective diet vs fad diet
At any time, about one third of Australians report to be on a diet, however hundreds are promoted on social media, magazines and in bookstores. Which ones actually work?
You can spot a fad diet if it:
- Promises quick or dramatic weight loss
- Cuts out one or more whole food groups (like dairy or carbs)
- Uses strict rules, limited food choices or ‘magic’ foods without no medical or scientific basis.
- Is hard to stick to in the long-run
Diets that work
Most research shows that any diet you can stick with long-term can help with weight loss. A study in 2014 looked at the Mediterranean, DASH, low-fat, low-carb, high protein, vegetarian, meal replacements, high fibre diets – each led to significant weight loss (4-10kg over six months).
When you break these diets down, they share some basic principles:
- Increase the nutrient density: more nutrients, fibre and phytonutrients per bite.
- Eat more veggies: A study of more than 130,000 adults found that increasing fruit and non-starchy vegetables intake over four years led to weight loss.
- Reduce your portions: Serving smaller portions means you eat less. Research shows bigger portions leads adults and children to eat 150-230 extra calories a day (600-960kj) – enough for over 7 kg of weight gain a year.
It’s not all about what you eat
Eating is a behaviour. Every time you eat (or even think about food), you have choices. Regularly eating when you aren’t hungry or beyond fullness, leads to extra calories. Choosing foods mostly high in calories but low in nutrients can make overeating and weight gain easier. Simple, but not always easy in the moment.
To stay on track with your body’s energy and nutrition needs, try:
- Becoming aware of triggers for eating when you’re not hungry (e.g. bringing your own snack to the movies, not shopping hungry)
- Gently exposing yourself to tempting foods with a plan—for example, mindfully eating small amounts, or distracting yourself until the craving passes. A dietitian or psychologist can support you in building these skills.
Common myths and misconceptions
Myth 1: Carbs should be avoided for weight loss
Carbs provide energy and fibre, as well as important nutrients. Cutting carbs can make you tired and make it harder to stay active. Instead, reduce portion sizes and choose high-fibre carbs.
Myth 2: You need to cut out whole food groups
Each food group provides different nutrients. For example, dairy foods are rich in calcium, B2, and protein. Cutting out an entire group can lead to deficiencies.
Myth 3: All sugar is bad for you
Sugar is the basic building block of carbohydrates, and all carbs (apart from fibre) are broken down into sugars in your body. Your body can’t tell if a glucose molecule came from a carrot or a lolly. What matters is what other nutrients come with it. If the sugar is in milk or an apple, you’ll also get vitamins, minerals, and fibre. Aim to cut down on foods where sugar outweighs nutrients.
Managing your weight isn’t about quick fixes or cutting out major food groups—it’s about forming habits you can stick with. In today’s environment, focusing on nutrient-dense foods, reasonable portions, and mindful eating is more important than ever. Choose a way of eating you enjoy and can maintain, and remember that small, steady changes add up for lasting health and weight management.
