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

From the early 2000s obsession with ‘size zero’ to today’s TikTok-fuelled ‘summer shred’ trend and the rise of off-the-shelf weight loss injections, the pressure to shrink ourselves for summer is far from over. But is being smaller actually the same as being healthier? What happens to your gut when you drastically cut calories? And how can we move towards a more balanced relationship with food without overhauling our entire lives?

As a Registered Associate Nutritionist with an MSc in Clinical Nutrition, I’m here to say: this isn’t about willpower. It’s about the damaging cycle of diet culture and how to break free from it using science, not shame.

Why restrictive dieting doesn’t work (and what it does to your body)

If you’ve ever tried to cut carbs, drop a dress size fast, or lived by “no snacks after 7pm” rules, only to end up bingeing later — you’re not alone. Research shows that overly restrictive diets rarely work long term. In fact, a study from Memphis State University found that people (especially women) who followed very restrictive diets were more likely to gain weight over the following year.

The restrict-binge-repeat cycle

Label a food as ‘off-limits’ and your brain only wants it more, it’s human nature. A University of Toronto study revealed that people asked to avoid chocolate for a week ate significantly more of it when given the chance, compared to those with no restrictions. This ‘forbidden fruit effect’ drives the binge-restrict cycle that’s so hard to escape.

What it’s doing to your gut

Our gut health thrives on diversity not deprivation. When you cut out entire food groups unnecessarily (hello carbs or gluten), you’re not just skipping calories, you’re starving your gut microbes of essential fuel. Harvard research involving nearly 200,000 people found that those with the highest gluten intake had a 20% lower risk of developing type 2 diabetes. Why? Because foods like barley and rye, which contain gluten, also feed beneficial bacteria in the gut.

Wholegrains and fibre from plant foods are key to a healthy gut-metabolism connection. They help gut microbes produce short-chain fatty acids that can regulate appetite, including boosting GLP-1, the same hormone targeted by drugs like Ozempic.

So before you reach for a probiotic pill, know this: fibre-rich foods are your gut's best friend. Probiotic supplements? They’ve shown only modest results when it comes to weight, and they’re not a magic solution.

Dieting and metabolism: what really happens

Your metabolism isn’t broken but it is smart. When you drastically slash your calories, your body slows down its metabolic rate to conserve energy. It also increases hunger hormones (like ghrelin) and reduces satiety hormones (like leptin), making long-term weight loss harder to sustain.

On top of that, restrictive diets can mess with hormones. Women may notice irregular periods. Men may see a drop in testosterone. And everyone may feel the mental strain — anxiety, low energy, mood swings — thanks to nutrient gaps that affect the brain as much as the body.

Why a balanced diet supports mental health, too

Low mood? Brain fog? Cravings you can’t shake? Sometimes it’s not about ‘willpower’ it’s about nutrition. Many restrictive diets cut out foods rich in omega-3s, B vitamins and other brain-boosting nutrients. These are essential not just for physical health but for emotional resilience, energy levels, and focus, all deeply connected to the gut-brain axis.

From exclusion to inclusion: the power of what you add

If you’ve spent years dieting, it might feel like your gut and your mindset are both in recovery. But here’s the good news: it’s never too late to make positive changes. And the most effective ones start by asking, “What can I add to this meal?” instead of “What should I cut out?”

Smart, simple swaps to support your gut and mood

Love chocolate? Pair it with a handful of almonds or cashews for extra fibre and healthy fats.

Pizza or pasta fan? Add extra veg, pulses or legumes for a boost of plant diversity and gut-loving fibre.

Variety = vitality: Aim for 30+ different plant-based foods each week. Every colour, texture and type feeds different microbes.

Think Super Six: Include veggies, fruit, legumes, wholegrains, nuts/seeds and herbs/spices daily.

Reconnect with food through mindful eating

If you feel out of control around certain foods or eat on autopilot, mindful eating can help. It’s about slowing down, tuning in, and bringing pleasure back to eating, not shame.

Try this mini mindful eating exercise

Choose a food you love or feel you ‘shouldn’t’ eat. Look at it. Notice the colours, shape, texture. Smell it. What memories does it bring? Take a bite. Hold it on your tongue before chewing. Chew slowly. Try blocking your ears to amplify the crunch. Reflect. Did you enjoy it more when you paid attention?

Practising this just a few times a week can help break the cycle of guilt and mindless snacking and rewire your brain’s response to food.

Final thoughts: you don’t need to ‘shred’ to be healthy

Wanting to feel confident in your body is natural. But the ‘summer shred’ and other diet trends promise short-term gains at the cost of long-term wellbeing. They can lead to disordered eating patterns, harm your gut health, and damage your relationship with food.

True health is about balance, not extremes. It's about nourishment, not numbers. And it’s about building a way of eating that supports your physical and mental health all year round.

If you’re struggling with food anxiety, guilt, or restriction, please speak to a healthcare professional. And if you need support, organisations like BEAT Eating Disorders are an excellent place to start.