Give up the Diets, not your Health

I was talking to a woman the other day who was so frustrated with her body.

“I just can’t lose this weight! I’ve done EVERY diet imaginable, it just won’t move. If anything I keep getting fatter!”, she said.  So I asked her, “Have you considered giving up the diets?” She looked at me with a sad sigh and responded “I’d love to. They don’t work. But what else can I do? My health is too important to me”.

One of the biggest objections to the #bodypositive movement was expressed by this woman. People believe that by giving up dieting and reclaiming their lives that they have to abandon their health.

It’s not true! Let me tell you why.

Body Positivity in the Media

Giving up the food rules is one of the ten principles of Intuitive Eating. Unfortunately, that’s often the only principle that people see on social media or blogs. Body loving coaches come out all ‘rah rah rah – screw the rules, eat the cake!’. And so, it goes.

Now look, the body positive movement is important for many social and political reasons. And I support it fully and completely. It’s what’s bringing attention to the fatphobic world that we live in, how women of size are being portrayed as weak and disgusting, and it’s shining light on the important topic of weight-bias in medicine. It is not a movement about health. It’s a movement about basic human rights. But that doesn’t mean that you have to abandon your health goals to be a part of this historic movement.

What about Intuitive Eating?

Intuitive Eating isn’t just a buzz word. It’s a modeled process with scientific validity. To date there are over 75 studies looking at the merits of Intuitive Eating. Here are the highlighted benefits compared to the diet/restrict models:

  • increased self-esteem and self-acceptance
  • more consistent physical activity
  • decreased binge eating and other disordered eating habits
  • improved blood pressure
  • improved cholesterol levels (LDL, HDL and triglycerides)
  • weight maintenance or weight loss*

*I struggle including weight measures and only included it to calm those who are terrified that giving up dieting means gaining weight

So what can you do to give up dieting without compromising your health?

  1. Start to follow some body positive sites and pages. Read the information about how dieting fails to address the problem and only makes matters worse. By understanding the dangers you will less tempted when you see the ‘before and after’ pictures of the latest greatest program. More of my blogs are available at and on Facebook.
  2.  Learn about Intuitive Eating from the ones who created it. is a site full of valuable free resources. Buy the book and read through the whole thing.
  3. Find a coach, nutritionist or naturopath who has been trained in Intuitive Eating. Yes, I’m one of them. You can book a Food Sanity Session to find out more.

No matter what, don’t let anyone tell you that you can’t ditch the diets without getting fat!

Dr. Kerri Fullerton ND

 2014 May;114(5):734-60. doi: 10.1016/j.jand.2013.12.024. Epub 2014 Mar 14

Enjoy your Holiday Meal Guilt free

I was talking to a friend recently, and she was telling me how she’s already tired of the holidays.

I said, “But they’ve barely started! How can you be sick of it already?”

Her response made me sad, because it reminded me of how things used to be for me as well. She said, “Kerri, I’m so tired of feeling guilty about food. I can’t wait for January when it will all be back to normal.”

This is not an uncommon feeling this time of year. Holidays bring treats, parties and big dinners. Food is intertwined with all of it. It’s what humans have done forever. We celebrate with food. Every culture has their special meals and foods.

For those with a strained relationship with food, this can be torture. The desire to retreat is strong – just disappear until it’s all over. But the draw to the food can be equally as strong, creating this incredible tug-of-war. No wonder it’s no fun anymore.

I asked my friend if she had ever considered thoroughly enjoying the holiday foods, completely guilt-free, even the foods that she considered not-so-healthy – in fact, especially those foods.

She looked at me like I was nuts. “I’d never stop eating, Kerri.”

So I told her about some interesting research that I had read.

In this study, they divided the people into two groups, and both were given the same shake under different pretenses.

One group was told that this was a healthy meal replacement with a reasonable calorie count and nutritional profile. The label on the shake reinforced that idea.

The second group was told that the shake was an indulgent treat, with more calories than it actually contained. The label showed that the shake lacked nutrients.

Each group had their grehlin levels measured after they consumed it, and again an hour or so afterwards. Grehlin is the hunger hormone. When it’s high, so is hunger. There are many hormones that contribute, but this is a strong one.

Both groups’ grehlin levels dropped after consumption, suggesting a sense of fullness and satisfaction. The big difference came later.

For the group that believed they were drinking a healthy shake, their levels were still stable an hour later. They stayed full and satisfied.

What about the group that believed they had indulged in a high-calorie treat? Their levels rose quite quickly after consuming it, and then dropped again. They were left hungry and unsatisfied. 

So what did we learn after geeking out on this research? That your mindset about the food you’re eating is going to greatly affect how satisfied you will be after eating. If you believe that you’re overindulging, then you’re not going to feel satisfied for long after said ‘treat.’ But if you sit down with your food and believe that it is a perfectly reasonable choice, your body will respond with satiety.

This was very interesting to my friend because she is a binge eater and she has always wondered why even after eating huge amounts of food her body never seems to feel full. Even if she feels physically full, her hunger returns surprisingly fast.

So the moral of this story is just change your mindset – easy, right? Ha, right! Look, I know first-hand how hard it is to change your relationship with food. It took me years to figure this stuff out. Just know that you are not alone, and that help is available.

I wish you all the best with whatever you celebrate.

Dr. Kerri

To book a Food Sanity Session click here

Download your free copy of Break Free From Binge Eating


Fitness vs Fatness

Shifting the Focus From Fatness to Fitness

I was at a wedding where they had a belly dancer perform for us. She was not a small woman – definitely carried more around the middle than most women consider desirable. She danced for at least a half hour with no breaks, and it was incredible to watch what she could do with her abs!

As we were watching this woman, another health professional said to me, “I would have expected her to have a six-pack.” I looked at her with my head cocked, in the “I don’t understand” position. She proceeded with her explanation, “She looks so strong is all.” I said “She is. That’s incredible”.


This showed me how deeply engrained are the social stigmas we have about people who carry extra weight, even amongst those who theoretically should know better. It is a myth that one cannot be fat AND fit. This belly dancer had more core strength and stamina than any of us! And she performed her routine with grace and softness.

Dove’s research revealed that 80% of women and girls had cancelled important life events (like birthday parties, trying out for a team, family dinners, holidays) due to low body esteem.

We need to create an environment where children and teenagers are not afraid of being teased. Because it’s stopping them from participating in the very activities that lead to health.

If our young people focus on their size instead of their health, they may get discouraged when their body doesn’t change the way they had hoped or intended, and they may stop being active because “it’s not working.”

That sense of shame and failure may have them retreating for comfort through food, or retreating to the isolation of their homes or online activities. Then the all-or-nothing dieting cycle begins, and a lifetime of dieting, shaming, and failure is not healthy.

The diet and fitness industry (and, sadly, the health care system as well) has been telling parents that we’re in a war against obesity (which, by the way, isn’t working).

My mission, and why I started The Diet Rebellion, is to help parents understand that the casualty of this war is their children’s mental health.

We are at a very important fork in the road. Let’s lead parents down the less-traveled path. This new path teaches us that:

  • Parents who discuss healthy eating with their kids without the conversation being about weight, raise teenagers who are less likely to develop eating disorders or obesity.[i]
  • Parents who don’t restrict foods raise teenagers who are less likely to develop discorded eating.[ii]
  • Parents who role model healthy eating behaviours and lifestyle choices themselves, for the sake of health and not weight loss, raise kids who are more likely to have a healthy lifestyle.[iii]


This new path allows our children to achieve health at any size. It allows us to teach our kids that if they want to prevent diabetes, they don’t have to lose weight; they can do that by achieving better fitness and by participating in fitness because their bodies are amazing. Just like the belly dancer, they can be incredibly fit in a large body.

When we make food and fitness fun and enjoyable, we encourage lifelong participation. It creates healthy lifestyle strategies and connects children more with how their bodies feel and less about how their bodies look.

Until next time,

Dr. Kerri


[i] JAMA Pediatr. 2013 Aug 1;167(8):746-53. doi: 10.1001/jamapediatrics.2013.78.

[ii] Int J Eat Disord. 2014 Apr;47(3):310-4. doi: 10.1002/eat.22189. Epub 2013 Sep 18.

[iii] Br J Nutr. 2008 Feb;99 Suppl 1:S22-5. doi: 10.1017/S0007114508892471.



Why this doctor won’t recommend weight loss

Gasp! A doctor that doesn’t care about your weight?! Is that even allowed?

I will continue to educate you each month with a new blog that supports this way of thinking. For today I just want to share one frightening statistic and my thoughts about it.

9/10 Women with low body esteem admit to putting their health at risk

(like stopping themselves from eating or NOT SEEING A DOCTOR)

Over my 13 years of practicing naturopathic medicine I have met women who have not seen their doctor in years. No pap, no blood work, nothing. The reason? They don’t want to be told, again, to lose weight.

Shame Does Not Help

I get that their well meaning doctors have their patients best interest at heart (I sincerely hope that is their motivation), and I’d bet that they don’t realize what a simple comment or shake of the head can do to that patient’s already challenged self esteem.

These women are embarrassed about their weight. They feel so ashamed and when they feel like their doctor is only going to add to it, they choose instead forgo medical care when it’s necessary.

Weight Loss isn’t the same as Health

These overweight and obese patients feel that every complaint they have is met with “well, if you lost some weight, then….” and many of their conditions are not being treated properly. Some of them are out right being denied cared by their physicians until they lose weight.

You may hear a voice in your head saying “Well, rightfully so. If they won’t make their health a priority then why should their doctor?”. And here in Ontario, where healthcare is publicly funded, you may find a voice saying “Why should I fund their lack of commitment to their health?”.

It’s not your fault that you’ve become prejudiced against fat. You’ve been conditioned to believe that fat means unhealthy. Sadly, you’ve been duped! The research that shows and supports that weight loss doesn’t lead to better health outcomes is under reported. Under the guise of keeping you healthy, many believe that if they let you know that you don’t have to lose weight that they are simply supporting gluttony and laziness. Because that is what we as a society mean when we say ‘fat’. We’ve attached these moral judgments to obesity that we can’t even see them as separate anymore.

The good news is that I will be reporting this research. Right here. Month after month.

The Absurdity of “The Weight Loss” Prescription

People who carry more fat are not necessarily any less healthy than their thin counterparts. But where the thin counterpart will get treatment, the one with extra weight is first prescribed weight loss.

Here’s the problem with that script – it’s useless. There isn’t ONE known way to lose weight long-term. No pills, no magic diet, nothing. If you’re going to prescribe a remedy, you should first be sure that it’s possible. Otherwise, you might as well tell these women to go touch the surface of the moon and send them on their way.

There Is An Alternative

My solution? Stop weighing them. Change the conversation away from their weight and onto their health. They are not the same thing. As I will continue to support with evidence blog after blog, health can be achieved without weight loss. And since weight loss doesn’t work long-term, and since I want my patients to achieve long-term health, it’s a moot point anyway.

If you have been hiding from doctors due to fear of judgment, please come talk to me. Let’s get your actual health evaluated and create a treatment plan for long-term success.


Dr. Kerri Fullerton ND



Dove Global Beauty and Confidence Report, 2016, Dr. Nancy Etcoff & Dr. Susan Paxon

How do you receive body comments?

Other people commenting on my body has been a push and pull throughout my life.

While I was actively dieting and trying to be small I thought that I loved it; thought that it was what I wanted. But it never felt good.

When I gave up dieting and started to focus on self love and true health, people’s well meaning compliments really messed me up.

Read more about my experience over on The Diet Rebellion blog.

Yours in Health,

Dr. Kerri


Turkey Chili with Barley

This time of year we all crave warm comfort foods. So here is a recipe that serves up yummy healthy comforting goodness.

We encourage our fertility patients, and those trying to stabilize blood sugars, to consume more plant based proteins like beans, peas and lentils. This recipe allows you do so with gusto. Delicious.

2015-09-27 18.21.38

Dinner tonight and leftovers to freeze

You will need:

  • 1 large onion, peeled and chopped
  • 1 pound of lean ground turkey
  • 1/4 tsp chili powder
  • 1 tsp dried oregano
  • 1 tsp dried cumin
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/4 tsp cinnamon
  • 2-4 cups chicken broth
  • 1 28-oz can diced tomatoes, juice drained
  • 1 cup salsa (spiciness to your taste)
  • 2 19-oz cans navy beans, drained and rinsed
  • 1/2 cup pearled barley


  1. Using a large heavy pot over medium heat, sauté the onions in a 1 Tbsp of olive oil.
  2. Once onions are softened, add the turkey and cook until no longer pink, breaking up the chunks as you go.
  3. Add the chili powder, oregano, cumin, salt, pepper and cinnamon, cook for another minute.
  4. Add the first 2 cups of stock, tomatoes, salsa, beans and barley and bring to a simmer. If you need to, add more stock until everything is just covered in liquid. Reduce heat to maintain low simmer and cook for 60-70 minutes, stirring occasionally.
  5. Serve hot with your favorite chili side (we like rye bread to sop up the bottom of the bowl).