“I don’t know you, and Kraft Mac & Cheese is for life,” was Sydney Sweeney’s swift clap-back on a recent reel a stranger made about the five food swaps which helped the Anyone But You star ‘land her dream role’. Posted on Instagram by an anonymous account claiming to be her dietitian, the viral video brought to light society’s long-standing desire to emulate the lifestyles and diets of the rich and famous.
@johannakulp This is how diet culture sucks us (and our kids!) in. It creates a fixation on a certain type of body and then tells us that we can “accomplish” that in some sort of restrictive way. No way. Call it out, refute, block and move on. No one type of body is better or worse than any other. And there’s no magic food or food change that will make you any better or worse as a person And one last thing : Kraft mac n cheese for life 🧀 Thanks for the new slogan @Sydney_sweeney #fdietculture #bodyimage #recovery #recoveryispossible #therapytiktok ♬ original sound – Johanna Kulp, LCSW
This is by no means a new phenomenon. For years, people have compared themselves to the unattainable physiques of celebrities, falling prey to quick-fix crash diets and eagerly awaiting the glow-up they were deceptively promised. Case in point? The high school girls who ate only a single sweet potato for lunch each day to achieve figures similar to that of their favourite K-pop idols, or the plethora of high-traction ‘what I eat in a day as a model weighing—insert unrealistic weight goal here—kg’ videos that abound under #weightloss.
Yet, according to Ellie Cheale, a registered dietitian and nutritionist at UFIT Singapore, these diets more than often fail to deliver their purported results. “There is no shortcut to health and beauty,” Cheale says. “Diet culture propagates that by adopting the same diet as someone else, one can look exactly like how they do, which is not the case at all.”
@webytoby Replying to @وَسَنْ ♬ What You Won’t Do for Love – Bobby Caldwell
To expect to attain a body shape and size identical to those of a celebrity is to ignore the myriad factors at play. Genetic makeup, environment and access to a host of resources are just some of the unique circumstances celebrities are privileged to be under. “Subjecting the average person to such unrealistic expectations will lead them down a road of disappointment and frustration,” states Cheale.
That’s not to say all efforts to achieve one’s personal appearance goals will be in vain. Below, Cheale discusses common misconceptions surrounding diet culture and dishes out advice on cultivating healthy, sustainable lifestyles beyond restrictive diet plans.
What are some common misconceptions people have when it comes to dieting in general?
Firstly, most of these diets lack scientific evidence supporting their long-term effectiveness—causing most individuals to regain weight once they return to their usual eating habits. They may also promote disordered eating and nutrient deficiencies. For example, the ‘low-carb, high-fat’ diet is ineffective for most as carbs are a main source of glucose, which our bodies need to function optimally. It’s healthy when portion size is considered. Diets also promote a one-size-fits-all approach to nutrition. Everyone is unique, so what works for one may not necessarily work for another. An example of this is intermittent fasting. For some, skipping breakfast comes naturally. For others, it can cause headaches, fatigue, and overeating later in the day.
Why do you think individuals often struggle to find results with celebrity diets?
Genetic differences play a significant role. While vegan diets may be trendy with celebrities right now, it may not be suitable for those with genetic intolerances or sensitivities to legumes and pulses—predominant protein sources in such diets—hence compromising their ability to meet nutritional needs.
“A healthy diet should support physical, mental and emotional well-being”
Pre-existing medical conditions and psychological factors, such as stress, emotional eating, and body image concerns also affect success. To add on, not everyone possesses the same resources as celebrities, such as personal fitness trainers, chefs, or stylists, which make it easier to maintain a certain diet or lifestyle. For the regular person who goes to the office everyday, has lunch with their colleagues and dinners with their families, a rigid meal plan is just not realistic.
What is a realistic timeline for someone to expect noticeable changes when adopting a new diet or lifestyle?
It depends on your starting point, goals, adherence to the plan as well as the specific changes implemented. In general, short term changes in energy levels, digestion, and water retention can be seen within two weeks. Within one to three months, changes in muscle mass, body fat percentage and weight may be seen. The most important thing is that individuals who commit to a balanced diet and regular physical activity can achieve sustainable results over the long term.
What advice would you give to anyone tempted to try a celebrity diet?
A healthy diet should support physical, mental and emotional well-being. Be cautious of diets with extreme restrictions, drastic eating habit changes or reliance on detox products. A balanced diet should include variety, moderation and adequate nutrition. Check for the safety of a diet plan by seeking expert opinions from registered dietitians or nutritionists who can help you make informed dietary decisions. Prioritise sleep and manage stress levels to help with long-term success. Lastly, surround yourself with supportive friends, family and professionals who can offer guidance, encouragement, and accountability on your journey.
