Why Diets Don’t Work -And What You Should Do Instead
Most of us have tried a diet at some point in our lives, often with the hope of finally losing weight for good. And while many diets seem to work in the short term, the truth is they very rarely deliver lasting results. In fact, research shows that the vast majority of people regain the weight they lose -and often more. So why don’t diets work? And what should you do instead?
The Problem With Diets
The biggest issue is that most diets focus on calorie restriction. They rely heavily on willpower, asking you to override your body’s natural hunger signals and ignore cravings. While this may lead to initial weight loss, it comes at a cost:
Short-term only: Calorie restriction may work for weeks or months, but very few people can sustain it long term.
Slowed metabolism: Prolonged calorie restriction can actually slow down your metabolism, making it harder to lose weight in the future.
Nutrient deficiencies: Diets tend to focus on calories, not nutrition. This can lead to both macro and micronutrient deficiencies, which not only make weight loss harder but can also cause low mood, poor energy, and disrupted sleep.
In other words, diets don’t get to the root of the problem. They treat the symptoms (weight gain) without addressing the underlying causes.
What Actually Works
As a Nutritional Therapist, my focus is on restoring balance in the body so that weight naturally shifts without feeling like a constant battle of willpower.
That means:
Optimising metabolism -often by eating more nutritionally dense foods, not less.
Addressing nutrient deficiencies -ensuring your body has the building blocks it needs for energy, mood, and hormone balance.
Balancing hormones -high cortisol, thyroid imbalances, and female hormone fluctuations all directly affect metabolism and appetite.
Supporting gut health -our gut microbiome communicates directly with the brain via the gut-brain axis, influencing appetite, cravings, and energy balance. A healthy gut can increase the production of appetite-curbing peptides like GLP-2.
Nervous system support -chronic stress and poor sleep drive cravings for quick energy foods (like sugar). Instead of fighting cravings, I work with clients to address the root cause of why they’re happening.
With some clients, I use tools such as stool analysis, organic acid testing, and nutrigenomic testing to gain valuable health insights. Nutrigenomic testing, in particular, can provide a deeper understanding of your unique genetic makeup and how your body processes fats and carbohydrates. These insights allow me to create a truly personalised nutrition plan, helping clients achieve faster and more sustainable results
A Sustainable Approach to Eating
The long-term solution isn’t another diet -it’s a new way of eating that focuses on nutrient density, not calorie restriction.
Here are some practical steps you can start with:
Build a balanced plate:
At every meal, aim for half a plate of vegetables or low-GI fruit, one-quarter protein, and one-quarter low-GI carbohydrates such as oats, quinoa, or whole grains. Add a small portion of healthy fats like half an avocado or a drizzle of extra virgin olive oil.
Stabilise energy levels: Low-GI carbohydrates and plenty of fibre help keep blood sugar stable and reduce cravings.
Prioritise protein and fat: Including both at each meal helps lower hunger hormones and keeps you fuller for longer.
Hydrate properly: Aim for at least 1.5 litres of water or herbal teas daily. Dehydration can mimic hunger and drive overeating.
Avoid processed foods and diet drinks: Both can disrupt your gut microbiome and stimulate insulin, encouraging fat storage.
The Bottom Line
Diets fail because they work against the body rather than with it. Real, sustainable weight loss comes from supporting your body’s systems -metabolism, hormones, gut health, and nervous system -so that healthy eating feels natural, not forced.
When you nourish your body with the right foods, balance your hormones, and care for your gut and nervous system, weight loss becomes a by-product of better health -not a battle against your biology.
Book in for a free consultation to find out how I can support you to reach your weight goals.