Remember the time you swore off carbs to fit into that bodycon dress? Maybe that sense of accomplishment gave you a week-long endorphin boost, but could you break up with bread forever to sustain the results? And more importantly, should you?

Diet culture is magnetic. It promises achievements that advocate unrealistic standards of beauty, prioritising thinness over health. A study over three years with adolescents found that female subjects who dieted at a severe level were 18 times more likely to develop an eating disorder than those who did not diet. “Diet culture demonises certain foods and speaks negatively about eating habits,” says nutrition consultant Rakhee Jain Arora.

“Diets should be stress-free, evidence-based and help build your relationship with food and yourself,” explains Arora. Healthy eating is a lifestyle, not a quick fix, and it starts with a mindset shift towards balance and moderation. “Honour your hunger and also your fullness, eat when you want and how much you want to without any distractions, but make thoughtful choices,” she adds.

And when trying to bring about a long-term change, smaller tweaks are likely to be more effective than dramatic transformations. “Unless of course, your diet is inherently unhealthy or poses a risk,” says Arora. Start with limiting eating out, prioritising home cooked meals and avoiding fried or heavily refined foods (eg. maida and sugar). “Any packaged food that is high in fat and trans fat can be detrimental,” she warns.

Some of Arora’s key tips to her clients include:

• Ensure your diet includes a rich variety of foods, including plant-based options.
• Include protein sources in almost all meals.
• Consume at least 300-500g of vegetables daily.
• Keep yourself hydrated.
• Consult a medical professional on whether you need supplements to ensure optimal levels of vitamins like D3 and Omega 3.
• Don’t skip dinner.

“Become a real foodie,” says Arora. Learn how to appreciate the tastes and textures as they are, not masked with sauces, cream and additives. “Once you start seeing the benefits, there is very little chance you’ll go back,” Arora assures.

Here’s an expert-approved guide to ditching diet culture in favour of sustainable eating. These suggestions are easy to make and accommodate most dietary preferences.

Breakfast

1. Any style eggs and veggies with sourdough toast, like shakshuka
2. Chia pudding made with yoghurt or coconut milk and fruit
3. Chila or pesarattu with mint chutney
4. Tofu on sourdough toast
5. Protein smoothie

Lunch

1. Chicken or fish with vegetables and rice, millet or wheat roti
2. Any dal, chana, rajma, chhole with rice, millet or wheat roti and vegetables
3. Mixed veggie pulao with yoghurt
4. Idli with veggie-packed sambar and chutney

Dinner

1. Mexican burrito bowl
2. Homemade mixed veggie fried rice with chicken, paneer or tofu stir fry
3. Grilled chicken or fish with sautéed veggies
4. Mixed veggie and chicken, paneer or tofu wrap

Snacking

1. Hummus with veggie sticks
2. Yoghurt with seasoning
3. Fruit and nuts
4. Crackers with yoghurt dip
5. Mixed veggie bhel without fried add-ons
6. Boiled egg chaat
7. Beans poriyal
8. Chia pudding
9. Baked falafel
10. Boiled edamame
11. Sprout salad

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