Why Extreme Diets Are Wrecking Your Relationship with Food (and Your Health)
Over the years, extreme diets have come and gone—each promising rapid weight loss, a flatter stomach, or a total “reset.” But what are these diets really doing to your physical and mental health?
From old-school fads to modern medical solutions, here's a snapshot of what people have tried:
Classic Extreme Diets:
The Cambridge Diet
The Atkins Diet
Cabbage Soup Diet
Juice fasting & Lemon detoxes
Raw food diet
Carnivore diet
More Recent Trends and “Tools”:
Intermittent fasting
"Clean eating"
Paleo
Keto
GLP-1 agonists like Ozempic, Wegovy, and Mounjaro
Now don’t get me wrong, I am not saying that people don’t benefit at all from these. I’m sure in a small number of cases they are legitimately the best solution for individuals, but this would be a minority. None of the “tools” are superior to the other, for example the on-going disagreements to whether intermittent fasting or keto is better (spoiler alert… there has been all sorts of studies done which concludes calorie deficit overall, regardless of how you get there, is the answer) and I really do question why such extremes need to be introduced.
A Recent Example That Hit a Nerve
Recently, a coach posted about “clean eating,” claiming you can still gain weight on clean foods. Fair point—you can overeat on anything. But what struck me was the description and tone. Around the same time, Joe Wicks shared he’d cut all sugar from his diet—including fruit.
Unless you have a genuine medical reason, this kind of all-or-nothing mindset isn’t just unnecessary—it can be harmful.
This led me to think:
1. What Even Is “Clean” Eating?
One person’s “clean” is another person’s “processed.” Nut butters? Seed oils? They’re technically processed, but still packed with nutrients. So… who decides?
2. Food Morality Is Toxic
When you start viewing food as “good” vs “bad,” or “clean” vs “dirty,” you’re not just creating guilt—you’re inviting disordered eating habits. It damages your relationship with food long-term.
I’ve Seen the Fallout First hand
The fitness world often promotes extremes as discipline, but many of my friends—people who genuinely care about their health—end up anxious, obsessive, and disconnected from their bodies. Some of them have on-going battles which is hard to watch, but all you can do is do your best to support.
In my experience, I’ve never met someone who followed an extreme diet and actually:
a) Sustained the weight loss
Their metabolism crashed, and when they returned to normal eating, the weight came back—often more than before.
b) Integrated it long-term
Diets like carnivore, keto, and even strict paleo may work short-term, but most people can’t (and don’t want to) maintain them for life.
c) Felt genuinely happy
Even if people looked like they were thriving, many were white-knuckling it. Eventually, the high wore off, and they were left burnt out and miserable.
My Honest Take?
Pass me the pizza and the banana.
And no—I’m not giving up bread.
What a Healthy, Sustainable Relationship with Food Actually Looks Like
If you're done with the rollercoaster of restriction, here’s a more sustainable path:
1. Ditch the Food Labels
Stop calling food “clean” or “bad.” All foods fit. Some are more nutritious than others, but moralizing food leads to shame and binge cycles. I prefer the phrasing “nutritional density”. You need to get in so many vitamins, minerals, proteins, carbs and fats a day… what foods could make up that mix and provide sufficient nutritional density per meal.
2. Balance Over Perfection
Aim for consistency, not perfection. The 80/20 rule (or even 70/30) allows flexibility without guilt. I’ve dieted before with a chocolate bar a day, or every few days. The point is not to put pressure on it. Fancy something? Factor it into your calories. No foods should be off limit unless there is a medical reason they should be.
3. Tune In, Not Out
Start listening to hunger, fullness, and how different foods make you feel. Drink water before and after you eat, wait a while and see whether it was actually de-hydration or genuine hunger.
4. Build Strong Habits, Not Shortcuts
Prioritize protein and fibre. If you are like me and can eat alot!, then make sure your plate has some veggies or fruit to give volume
Stay hydrated. We don’t drink enough, I’m sure we are all guilty of it at points. Aim for 2-3L water a day
Move your body daily. I’m sure you’ve heard the 10,000 step rule. It’s not always going to be achievable, i can vouch for that. But “as many as you can” will also do, and is better than none.
Sleep enough AND try to regulate your circadian rhythm. I can’t tell you how knackered I am if I’ve gone to bed late but still had 8.5 hours sleep. Routine and consistency DOES matter in my experience.
Manage stress. From one chronically-stressed person to another, I can tell you that doing the work to manage your stress levels will be worth it. Being aware of your state of mind and how that affects how you eat, is super important. I have definitely suffered with emotional eating in the past and that Isn’t helpful!
These matter more than any detox ever will.
5. Work With Professionals
If you have allergies, medical conditions, or food sensitivities, speak to a registered dietitian, not an influencer.
You don't have to starve yourself.
You don’t have to be perfect.
And you definitely don't have to cut out bread.
Let’s stop glorifying suffering and start promoting balance. Because real health isn’t extreme—it’s sustainable.
If you’ve been stuck in the cycle of diets, food guilt, and short-term fixes, take this as your sign to stop. Start giving your body the respect and nourishment it deserves—without restriction, shame, or obsession.
I get it - this is hard and boring comparatively to other things, but believe me, it really is the most sustainable long-term solution.
Let’s rethink what healthy really means.
If you’re ready to break free from extremes and build a more peaceful relationship with food, reach out. Whether it’s for coaching, guidance, or just a real conversation—I’m here to help you find balance that actually lasts.
Send me a DM, email, or drop a comment below.
Let’s take the first step together—toward a healthier, happier, and far less complicated life with food.