The truth about the ‘summer shred’: how to eat well without the pressure

The early 2000s saw the rise of the ‘size zero’ culture, and now, with the resurgence of the ‘summer shred’, the growing ‘Skinny Tok’ momentum and the availability of weight loss injections off-the-shelf, there is a renewed and concerning focus on extreme thinness. But does having a smaller frame equal better health? How does restrictive dieting impact gut microbes? And what effect does all this have on your relationship with food and long-term well-being?

Many have lived with the pressure to lose weight for years or, in some cases, decades. This is driven by external and internal pressures alongside diet methods that promise ‘quick results’ but rarely lead to lasting and positive change. The frustration of fluctuating weight, the guilt of diet ‘failure’, and the mental toll of constantly monitoring food choices can make it feel like a never-ending battle. If you’ve ever felt stuck in this cycle, you’re not alone.

But what if the issue isn’t willpower but the dieting mindset itself?

Here’s what the science says about restrictive eating behaviours and the strategies that can support a sustainable, balanced approach to food, including how you can tap into the power of your gut:metabolism connection.

If you have concerns about disordered eating, please consult a healthcare professional for personalised support and advice.

1. Why restrictive eating doesn’t work long-term

Eliminating food groups or significantly cutting calories may seem like a quick fix, but studies consistently show it is ineffective in the long run. A study conducted by Memphis State University found that individuals who followed a highly restrictive diet, particularly women, tended to gain more weight over the course of a year. This cycle of restriction followed by overeating is not only frustrating but can also be detrimental to both physical and mental health.

The cycle of restriction and bingeing

When you tell yourself certain foods are off-limits, your brain craves them even more. Research from the University of Toronto found that people who were told to avoid chocolate for a week ate significantly more when given the chance than those who hadn’t restricted themselves. This psychological response, known as the ‘forbidden fruit effect,’ is a key reason why dieting often leads to bingeing.

The gut microbiome impact

Beyond weight, restrictive eating can negatively impact gut health. A diverse diet is essential for a thriving gut microbiome, but unnecessarily eliminating entire food groups – such as carbohydrates or gluten – can deprive beneficial gut bacteria. For example, a study of nearly 200,000 people conducted by Harvard University in the US found that those who consumed the most gluten had a 20% lower risk of type 2 diabetes compared to those with the lowest gluten intake. This isn’t because gluten itself is protective, but rather that gluten-containing foods like barley and rye can benefit gut health.

Plus, a 2019 review by Tufts University in the US showed that a higher intake of whole grains may lower your chances of weight gain. Fibre from the Super Six plant groups is essential for nourishing gut microbes, supporting digestion, and decreasing inflammation. It is also one of the primary ways to support the gut:metabolism connection, where the microbes convert dietary fibre into chemicals known as short-chain fatty acids that help regulate your appetite through various pathways, including increasing GLP-1 (the target hormone for the weight loss drug, Ozempic).

Given the importance of the gut-metabolism connection, you might wonder whether probiotics are worth considering to support weight. However, studies have shown mixed results with a modest impact, indicating that it’s not currently a weight management strategy worth your time or money. Nevertheless, if you’re on antibiotics, your immune system needs support, your vaginal microbiome is out of kilter (bacterial vaginosis or thrush), or if your little one is experiencing colic, it’s worth checking out SMART STRAINS.

The role of metabolism and hormonal balance

When calorie intake is severely restricted, the body adapts by slowing its metabolism to conserve energy. This can lead to increased hunger hormones like ghrelin and decreased satiety hormones like leptin, making long-term weight loss unsustainable. As mentioned earlier, several studies indicate that extreme dieting often results in regaining lost weight (and sometimes even more) due to these metabolic adaptations. Additionally, restrictive diets can disrupt menstrual cycles in women and lower testosterone levels in men, affecting overall hormonal health.

Why balance matters for mental health

Dieting and restrictive eating have been linked to increased stress and anxiety. The body perceives extreme calorie deficits as chronic stress, triggering cortisol elevation, which has been associated with increased fat storage in some individuals. Additionally, insufficient intake of essential nutrients found in many commonly restricted foods while dieting, such as omega-3 fatty acids (think oily fish) and B vitamins (think wholegrains), can negatively impact mood and cognitive function. A well-balanced, nutrient-dense diet supports mental clarity, energy levels, and emotional well-being, thanks to the gut-brain connection.

2. The power of INclusion, not EXclusion

If you have significantly dieted and are now worried about the impact on you and your gut, fear not. Small wins regarding fibre and plant diversity can greatly affect your gut microbiome, health, and well-being. It’s never too late to make these changes. Instead of focusing on what to eliminate, shifting the mindset towards what can be added to the diet can be transformative.

Simple swaps to enhance nutrition

Instead of removing foods, consider these small but powerful inclusions:

• Pair foods wisely – Love chocolate? Try having it with a handful of natural nuts for extra fibre and healthy fats, or try these 10-minute chocolate truffles: a treat for you and your microbes.
• Boost meals with plants — Enjoy your pasta or pizza, but add extra veggies and legumes on top for more gut-loving polyphenols and prebiotics, such as this pistachio pesto pasta or bean flatbread pizza.
• Focus on variety — Aim for 30+ plant-based fods a week to nourish your gut:metabolism connection.
• Think Super Six — For optimal health benefits from improved longevity and mental health gains, eat from all six plant groups daily (vegetables, wholegrains, legumes, fruit, nuts and seeds, and herbs and spices).

3. How mindful eating can help break the cycle

Mindful eating can be a game-changer if you struggle with food cravings or feel out of control around certain foods. Studies, including a review published in the International Association for the Study of Obesity, have found that mindful eating techniques can help people achieve and maintain their happy weight while building a healthier relationship with food.

A step-by-step mindful eating exercise

Try this with a food you feel you lack control around:

1. Observe the food – Notice its colour, texture, and shape
2. Smell it – Does it trigger memories or make your mouth water?
3. Take a small bite and pause – Hold it before chewing.
4. Chew slowly – Notice the changing textures and flavours. Block your ears as you chew and focus on the intensifying sounds.
5. Reflect on how you feel – How much more did you enjoy the food when it was savoured? 

Practising this a few times a week for nine weeks can help rewire the brain’s response to food, reducing cravings and promoting satisfaction with smaller portions.