When we think about diets, we often associate them with restriction — cutting carbs, counting calories, eliminating entire food groups. Dieting tends to make our lives smaller. It’s usually tied to a short-term outcome — like losing 5kg by a certain date — but what happens after that?

The truth is, most diets fail because they don’t address the bigger picture: the mindset, habits, and lifestyle shifts needed for long-term well-being.

🧠 Why Dieting Doesn’t Work

Research consistently shows that restrictive dieting leads to short-term weight loss, but up to 80–95% of people regain the weight within 1–5 years.¹ This is often because diets rely on willpower alone, which is a limited resource.² When you restrict heavily, your body also pushes back: metabolism slows, hunger hormones (ghrelin) increase, and satiety hormones (leptin) decrease, driving overeating.³

This often results in the dreaded yo-yo cycle — lose weight, regain it (and often more), then repeat.

💫 The Psychology of Enjoyment

One of the strongest predictors of lasting habit change is enjoyment. Studies on behaviour change show that people stick with routines that feel rewarding and aligned with their lifestyle.⁴ You can only rely on discipline for so long before it becomes exhausting.

That’s why the “un-diet” approach focuses on what you add — more nutrients, more energy, more flexibility — rather than what you take away.

🌱 The Un-Diet Approach

I call this the un-diet: nourish over restrict, fuel instead of deprive, and focus on building habits that make your life bigger, not smaller.

Here’s how to get started:

1. Focus on Nourishment
   Instead of asking, “How can I make this lower in calories?” ask, “What can I add to make this more nourishing?” Aim for colourful, fibre-rich plants, healthy fats, and whole-food carbs. These stabilise blood sugar, support gut health, and improve energy levels.
2. Understand Your Protein Requirements
   Protein isn’t just for athletes. It plays a role in satiety, muscle maintenance, hormone regulation, and even neurotransmitter production (think: mood and focus). Research suggests aiming for 1–2.0g of protein per kg of bodyweight daily, depending on activity levels.⁵ Without enough protein, it’s difficult to sustain energy or make progress.
3. Prioritise Consistency Over Perfection
   Small, repeatable actions beat extreme diets every time. Studies on habit formation show that repetition in a stable context is what wires behaviours into the brain.⁶ That means consistency — even if imperfect — matters more than being “perfect” for a week and then quitting.

The takeaway:
Dieting shrinks your world. The un-diet expands it. When you fuel your body, honour your hunger, and create enjoyable, consistent habits, you build energy, confidence, and health that lasts.

References

1. Mann, T. et al. “Medicare’s search for effective obesity treatments: Diets are not the answer.” American Psychologist (2007).
2. Baumeister, R.F. et al. “Ego depletion: Is the active self a limited resource?” Journal of Personality and Social Psychology (1998).
3. Sumithran, P. et al. “Long-term persistence of hormonal adaptations to weight loss.” NEJM (2011).
4. Deci, E. & Ryan, R. Self-Determination Theory.
5. Phillips, S.M. et al. “Protein requirements and muscle mass/strength changes in older adults.” Nutrition & Metabolism (2016).
6. Lally, P. et al. “How are habits formed: Modelling habit formation in the real world.” European Journal of Social Psychology (2010).