Because choosing between “being skinny” and “eating” isn’t just toxic — it’s dangerous.

The Rise of Diet Culture — Now with Better Fonts

The internet is full of diet advice. Some of it is rooted in actual science. A lot of it? Not so much. Let’s talk about why diet culture is harmful.

If you’ve ever scrolled through TikTok and felt weirdly guilty for eating carbs, you’re not alone. Lately, there’s been a growing trend online — often labeled as wellness — that’s just the same old disordered eating, repackaged in prettier fonts.

Welcome to SkinnyTok: where “girl dinner” is a couple crackers, and influencers talk about skipping meals for the aesthetic.

Let’s be clear: this mindset is harmful.
The whole “would you rather be skinny or eat?” culture isn’t empowering — it’s the same messaging that fueled the pro-anorexia Tumblr era. And it still puts young women at risk today.

As a PA, I’ve seen firsthand what happens when diet culture and health misinformation collide. And as a person on the internet? I’m worried.

So let’s break it down.

This post is all about why diet culture is harmful — and how to approach health without chasing the toxic trends.

✅ Diets Backed by Science

These plans are backed by real research and prioritize your long-term health — not just shrinking your body for a quick fix.
Spoiler: They involve real meals with carbs, fats, and protein — not just “a handful of almonds,” black coffee, and a green juice you hate.

Because sustainable nutrition should fuel your life, not revolve around avoiding your favorite foods.

🫒 Mediterranean Diet

Think: plenty of olive oil, fresh fish and seafood a few times a week, loads of veggies, whole grains, fruits, legumes, and a sprinkle of nuts and seeds. Lean proteins like chicken are staple meats, while red meat is more of a rare guest star. Oh — and yes, a little red wine is totally encouraged if that’s your thing.

The Mediterranean diet isn’t about strict rules — it’s about a balanced, heart-healthy way of eating that emphasizes fresh, whole foods, healthy fats, and enjoying meals (preferably with good company). It’s been linked to lower rates of heart disease, better metabolic health, reduced inflammation, and even cognitive benefits. Basically, it’s one of the most studied and recommended eating patterns out there — because it’s realistic, flexible, and actually delicious.

Why it works: Linked to lower heart disease, better brain function, and improved metabolic health.

Personal note:
In PA school, we each followed a different diet for a month — and the Mediterranean diet was the best I’ve felt in years. It became the loose template I still follow today. I don’t do it perfectly, but I don’t have to. And yes, the wine helps.

What it looks like:

  • Breakfast: Greek yogurt with berries + walnuts
  • Lunch: Farro salad with chickpeas, cucumber, tomato, and feta
  • Dinner: Grilled salmon with roasted veggies + a glass of red
  • Snacks: Olives, fruit, or hummus with whole grain crackers

💓 DASH Diet (Dietary Approaches to Stop Hypertension)

Originally designed to lower blood pressure (hence the name: Dietary Approaches to Stop Hypertension), the DASH diet is all about supporting heart health through smart, balanced eating. It emphasizes foods that are naturally rich in potassium, calcium, and magnesium — like fruits, veggies, lean proteins, whole grains, and low-fat dairy — while cutting back on sodium, added sugars, and saturated fats.

Think of it as a flexible, no-nonsense approach to eating that helps regulate blood pressure, reduce inflammation, and improve overall metabolic health — without trendy restrictions or expensive superfoods.

What’s great about DASH is that it’s not just for people with high blood pressure. It’s a sustainable, evidence-based way of eating that benefits pretty much anyone looking to prioritize long-term cardiovascular health. Plus, it’s easy to adapt to your personal preferences and cultural foods — no bland chicken and broccoli required.

Why it works: It’s nutrient-dense, anti-inflammatory, and helps regulate fluid balance.

What it looks like:

  • Oatmeal with banana + peanut butter
  • Chicken and veggie stir-fry with brown rice
  • Cottage cheese with pineapple
  • A smoothie with spinach, Greek yogurt, and berries

It’s not flashy, but it works — and it’s easy to build around your actual food preferences.

🥬 Plant-Based Diets (Vegetarian or Vegan)

These diets can be incredibly heart-healthy, environmentally friendly, and packed with nutrients — if you’re doing them right. A well-planned plant-based diet (whether vegetarian or fully vegan) is linked to lower risks of heart disease, certain cancers, type 2 diabetes, and overall inflammation.

But here’s the catch:
Living off pasta and oat milk lattes doesn’t exactly check the “balanced nutrition” box. Going plant-based isn’t just about cutting out animal products — it’s about making sure you’re adding enough variety to cover your bases with protein, iron, calcium, omega-3s, and vitamin B12.

When done properly, plant-based eating means loading up on vegetables, fruits, whole grains, legumes, nuts, and seeds — not just swapping burgers for fries and calling it a day.

It’s a great option for both your health and the planet, but like any diet, it works best when it’s intentional, balanced, and focused on nourishing, not restricting.

Why they work: More fiber, antioxidants, and less saturated fat.

Caveat: Watch out for deficiencies in B12, iron, calcium, and protein.

What it looks like:

  • Tofu or lentil stir-fry with rice and veggies
  • Black bean tacos with avocado and corn
  • Chickpea salad sandwich on whole grain bread
  • Oatmeal with flax, almond butter, and fruit

If you’re going plant-based for health — not restriction — it can be a great choice.

⚠️ Diets That Might Do More Harm Than Good

These often promise quick results… but come with some serious risks. Here’s exactly why diet culture is harmful.

🥩 Ketogenic Diet

The keto diet can lead to rapid weight loss — but that doesn’t mean it’s the golden ticket to health. At its core, keto forces your body into ketosis, a state where you burn fat for fuel instead of carbs. Sounds appealing, right? Until you realize it comes with cutting out nearly all carbs — including nutritious ones like fruits, whole grains, and legumes.

While some people see short-term success, keto isn’t always sustainable or necessary for long-term health. Here’s why it’s risky:

  • It can raise cholesterol levels in some individuals, especially with high intake of saturated fats.
  • It often leads to nutrient deficiencies (good luck getting enough fiber, vitamins, and minerals when your veggie options are limited).
  • It may negatively impact hormonal balance, especially in women.
  • Many experience the dreaded “keto flu” — headaches, fatigue, irritability — during the adjustment phase.
  • And let’s be honest: life without bread, fruit, or the occasional cookie? That’s rough.

Keto was originally designed as a medical treatment for epilepsy — not as a long-term lifestyle for the general population. While it might have a place in certain medical conditions or supervised weight loss plans, it’s definitely not a one-size-fits-all solution.

If you’re considering keto, it should be done under medical supervision — not because TikTok said it’s the fastest way to “drop 10 pounds before vacation.”

🍽 Very-Low-Calorie Diets (VLCDs)

These diets — known as Very-Low-Calorie Diets (VLCDs) — clock in at 800–1000 calories per day, sometimes even less. While they do have a place in medical settings (like supervised programs for individuals with obesity and certain metabolic conditions), they are not designed for general wellness, casual weight loss, or your latest “glow-up” challenge.

Here’s the problem:
When done without medical supervision, VLCDs can seriously mess with your body. You’re not just losing weight — you’re risking:

  • Muscle loss (because your body starts breaking down muscle for energy)
  • Slowed metabolism, making future weight maintenance harder
  • Nutrient deficiencies (because no amount of multivitamins can replace actual food)
  • Electrolyte imbalances, which can lead to dangerous heart rhythms
  • Side effects like fatigue, dizziness, hair loss, irritability, and feeling cold all the time

And let’s not forget the inevitable rebound weight gain when your body panics and clings to every calorie once you start eating normally again.

If a “wellness plan” is offering fewer calories than a toddler needs, it’s not promoting health — it’s promoting starvation. These diets can also be a slippery slope into disordered eating behaviors, especially when wrapped in toxic “discipline” messaging.

Bottom line: Unless you’re under the care of a medical team, VLCDs are a hard no. Your body deserves fuel — not survival mode.

🧃 Fad or Elimination Diets

These diets usually come with shiny branding, bold promises, and absolutely no nuance. If it sounds too good to be true — like “drop 10 pounds in a week” or “detox your body overnight” — it probably falls squarely into fad diet territory.

Fad diets thrive on restriction and fear-mongering:

  • Cutting out entire food groups (“Carbs are evil!”)
  • Pushing expensive powders, teas, or detox kits
  • Claiming your body needs a “cleanse” (newsflash: your liver and kidneys already have that covered)
  • Promising fast results with zero mention of long-term health or sustainability

They often mask themselves as wellness or discipline, but really, they’re just repackaged versions of the same old diet culture nonsense — designed to keep you stuck in a cycle of yo-yo dieting, frustration, and buying whatever they’re selling next.

At best, fad diets leave you hungry, tired, and wondering why your “willpower” didn’t work.
At worst, they can trigger serious nutrient deficiencies, hormonal imbalances, and disordered eating patterns.

Real health doesn’t come with gimmicks, weird rules, or needing to Google “is 800 calories enough?”
If a plan can’t be maintained for more than a few weeks without losing your mind (or your energy), it’s not a lifestyle — it’s a red flag.

🚩 How to Spot a Harmful Diet Trend (Especially Online)

Now that we know why diet culture is harmful, here’s how to spot a diet trend that’s more about control than health.

Ask yourself:

  • ❌ Does it frame food as good vs. bad?
  • ❌ Does it moralize body size?
  • ❌ Does it rely on rigid rules or timed eating?
  • ❌ Does it promise fast results without effort?
  • ❌ Does it make you feel guilty for eating?

If it feels like punishment, it’s not a plan — it’s a problem.

🥗 So What Is Healthy Eating, Then?

Real wellness isn’t about being skinny.
It’s about:

  • Nourishing your body
  • Supporting your mental health
  • Building habits you can actually stick to — without stress

The best diet is one that’s:

  • Balanced
  • Flexible
  • Realistic
  • Makes you feel good

That might look like:

  • Eating meals with protein, carbs, fat, and fiber
  • Choosing foods you enjoy and can access
  • Listening to your hunger cues
  • Saying yes to pasta without spiraling

💬 Final Thoughts (from Someone Who Gets It)

I’m not just writing this as a provider — I’m writing it as someone who scrolls the same feed you do.

SkinnyTok isn’t aspirational. It’s repackaged disordered eating, often pushed by people with zero medical training. And this is exactly why diet culture is harmful — it disguises restriction as wellness and leaves people feeling like their worth is tied to what they ate for lunch.

It’s okay if some of that content has messed with your head — that’s not your fault.

There’s so much shame baked into modern diet culture, even when it’s dressed up in pastel wellness packaging.
But this space?
It’s judgment-free.

If you or someone you love is showing signs of disordered eating, you’re not alone — and help is available. The National Eating Disorders Association (NEDA) offers confidential support, resources, and a helpline to get you connected to the care you deserve.

TL;DR:

✅ Real health = food, flexibility, and feeling good — not shrinking for the internet

✅ Mediterranean, DASH, and plant-based diets = evidence-based and sustainable

⚠️ Keto and very-low-calorie diets = high risk

🚫 Fad diets = red flags

Understanding why diet culture is harmful the first step toward unlearning it. The next step? Reclaiming your relationship with food, movement, and your body — on your terms. You don’t need to shrink to be worthy, and you definitely don’t need to skip meals.

This isn’t about perfection. It’s about choosing habits that support your health and your peace. You deserve both.