RAK ON: The Real Reason Diets Keep Failing You

And how to break free for good

In Today’s Edition:

• 🌱 Roots Reflection: Why do most diets feel like punishments?

• 🧘🏽‍♂️ Awareness Action: Reclaiming autonomy and tuning into your body’s signals

• 💛 Kindness Opportunity: Practical steps to nourish your body (with room for fun!)

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🌱 Roots Reflection: Why do most diets feel like punishments?

Have you ever followed a diet so strict that the moment it ended, you couldn’t wait to rebel?

The day after my wedding, I was that person. After three months of cutting my food intake in half and forcing myself to run through knee pain, I lost 30 pounds. The wedding photos turned out great, but I was ready to be done with the diet. The day after, I ordered a massive BBQ meal—enough for a party. My wife thought I’d invited the whole wedding party over for lunch.

But here’s something I recently realized while preparing this newsletter: I didn’t even make it through the wedding day before rebelling. I found a photo of me sneaking off to Taco Bell with my groomsmen on the day of my wedding. So much for waiting until the next day to break the rules!

Visiting Taco Bell shortly after my wedding ceremony finished. For real.

Looking back, I was fed up. After months of following strict rules, I needed to break free and remind myself that I was in control. Diets with rigid guidelines make eating miserable. They strip away the joy of food, and when that happens, we naturally push back. Those tacos and BBQ were my way of rebelling after feeling so restricted for so long.

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🧘🏽‍♂️ Awareness Action: Reclaiming autonomy and tuning into your body’s signals

Following that post-wedding BBQ binge, within months, I had regained more of the weight than I lost. And for several more years, I was stuck in a cycle of losing and gaining weight. I’d follow a diet, drop a few pounds, then inevitably rebel and gain back more than I lost.

This wasn’t due to a lack of discipline—it was my attempt to regain my autonomy—the freedom to make my own choices. Research shows that restrictive dieting triggers what’s known as the “forbidden fruit phenomenon,” where the more we restrict certain foods, the more desirable they become. A study published in the International Journal of Eating Disorders found that when people were prohibited from eating specific foods, their desire for those foods intensified, reinforcing the cycle of temptation and rebellion.

It wasn’t until I discovered Intuitive Eating, a framework and book by the same name developed by registered dietitians Evelyn Tribole and Elyse Resch, that I started reconnecting with my body. Instead of relying on external rules, I began listening to what my body was telling me. That’s when I realized how disconnected I had been from my own internal signals.

This is where interoception comes in—the ability to sense what’s happening inside your body. We often focus on how food tastes but rarely on how it makes us feel afterward. There’s a real difference between food tasting good and food actually making you feel good.

I’ll never forget the first time I caught myself craving greens. It completely threw me. After years of chasing cravings for junk food—sugary snacks, salty treats, anything but a salad—this shift was unexpected. But as I started paying attention to how food made me feel, my body began asking for things that energized me, not drained me.

This is the essence of intuitive eating. By tuning into your body’s signals—like hunger, fullness, and energy—you begin to eat in a way that supports your well-being. The more mindful I became about how food affected me, the less I needed rigid rules. I started naturally craving foods that left me feeling energized and satisfied rather than drained or bloated.

Take a moment to reflect:

• How often do you think about how food makes you feel after eating rather than just how it tastes in the moment?

• Are there foods that leave you feeling drained or sluggish after eating? What about foods that make you feel light and energized?

• How connected are you to your hunger and fullness signals? Do you eat based on habit or external rules, or do you listen to your body’s cues?

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💛 Kindness Opportunity: Practical steps to nourish your body (with room for fun!)

When I started focusing on adding nourishing foods rather than restricting myself, I began reconnecting with how food made me feel. This shift was transformative. By tuning into my body’s responses—energy levels, mood, sleep, and recovery—I could make choices that supported my well-being.

I noticed an immediate difference when I transitioned to eating mostly plant-based foods. My energy levels soared, my sleep improved, and I recovered faster from workouts. It wasn’t about depriving myself but about fueling my body with foods that truly nourished me.

This is the difference between a diet and a lifestyle. A diet is temporary and rooted in restriction, while a lifestyle is sustainable and focuses on nourishing your body long-term.

Here are a few simple, kindness-driven practices to help you get started:

1. Focus on addition, not subtraction: Instead of worrying about what you need to cut out, focus on adding whole, plant-based foods. Think of fruits, vegetables, legumes, nuts, and whole grains as the foundation of your meals. Aim to make 80% of your meals plant-based. This approach isn’t restrictive—it’s about nourishing your body with foods that give you energy. As you fill your plate with vibrant, whole foods, you’ll naturally start to feel lighter, more energized, and more satisfied. Plus, you’ll discover colorful, delicious ways to enjoy them that make healthy eating a joy, not a chore.

2. Don’t just remove. Replace: You don’t need to completely cut out sweets or comfort foods. Instead, focus on replacing refined sugar with natural options, like fruits or dates. For instance, instead of reaching for a candy bar, try a homemade energy bite sweetened with whole fruits or, if purchased, something convenient like a Larabar. These simple swaps can satisfy your sweet tooth and leave you feeling more balanced and energized.

3. Create your “5% Fun Zone”: Give yourself permission to indulge every once in a while. My friend and former podcast guest Dr. Tom Rifai calls this the “5% Fun Zone.” It’s important to have room for the foods you enjoy—whether that’s pizza, dessert, or whatever brings you joy. When I first went plant-based, I allowed myself regular pizza once a month. Healthy eating doesn’t have to be about perfection—it’s about balance. Flexibility is key. When you allow yourself space for enjoyment, the journey becomes more sustainable.

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By shifting your mindset from restriction to abundance and focusing on how food makes you feel, you can completely transform your relationship with eating. In doing so, you learn how to nourish your body in a way that supports your energy, mood, and well-being.

So, this week, I encourage you to focus on adding more nourishing foods to your meals. What can you introduce that makes you feel energized and satisfied rather than restricted?

And remember, enjoying your food is non-negotiable for long-term success. Healthy eating doesn’t have to be boring—finding joy in your meals is the key to making these habits last. So, give yourself permission to have fun!

Until next time… Live well and RAK ON,
Dr. Rak 👊🏽

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P.S. Ready to take control of your health and live life to the fullest? Whether you’re looking for personalized care or the support and motivation of a health Tribe, I’m here to help. I’m only taking on 2 new patients this month, so if you're serious about making a change, visit my website or book a free, no-obligation discovery call with me, Dr. Rak, today!

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