Rediscover the Joy of Eating with Dietitian Abbey Sharp

Navigating the landscape of healthy eating has never felt more daunting.

While protein-rich diets were all the rage last year, current trends are urging a shift toward “fibremaxxing,” encouraging the incorporation of as many fruits, vegetables, and seeds as possible into daily meals. Amidst the noise from social media influencers touting what’s trendy (cabbage) and what’s not (cauliflower’s heyday is apparently over), it’s no surprise that many people feel overwhelmed by conflicting advice on healthy eating.

“For something as fundamental as fueling our bodies, it seems like we need a Ph.D. just to prepare a simple lunch,” remarks Canadian dietitian Abbey Sharp. In her insightful book, The Hunger Crushing Combo Method: The Simple Secret to Eating Well Without Ever Dieting Again, she seeks to guide people toward enjoying the foods they love without guilt, restoring the pleasure and simplicity that should be associated with eating.

At the heart of Sharp’s Hunger Crushing Combo (HCC) lies a transformative approach to healthy eating. Instead of concentrating on what to exclude, this popular food blogger and YouTube personality (Abbey’s Kitchen) advocates for adding three key elements—fibre, protein, and healthy fats. This shift, she believes, enhances feelings of fullness, stabilizes blood sugar levels, and diminishes cravings, all without the feelings of deprivation that often lead to late-night refrigerator raids and binge eating.

Sharp opened up to The Globe about her personal journey with the eating disorder orthorexia, sharing how her path to recovery began and how embracing occasional indulgences helped her rediscover the joy of eating.

How does the HCC method work?

The concept is backed by straightforward science paired with a significant shift in mindset. Traditional diets typically emphasize what should be eliminated from our plates—sugar, fat, gluten, or even pleasure. This perspective breeds a cycle of scarcity and stress, often resulting in food obsession and an eventual abandonment of the diet. The HCC approach recognizes our biological and psychological needs, focusing instead on what can be added. By incorporating protein, fibre, and healthy fats, we can feel satisfied for longer, minimize blood sugar spikes, diminish cravings, and achieve our optimal weight without struggle.

Can you provide a straightforward example?

By enriching our meals and snacks with nutritious components, we naturally reduce the presence of less nutritious options. This does not mean we eliminate cravings for treats like French fries or sweet cereals. For instance, instead of indulging in a bowl of sugary cereal, an alternative would be to enjoy plain Greek yogurt topped with berries and crushed almonds, with a sprinkle of the cereal on top. This way, we satisfy the craving for the “naked carb” (the cereal) while also benefiting from the added satiety of fibre, protein, and healthy fats. Research suggests that over time, this method can naturally reduce reliance on less nutritious options, cutting down daily calorie intake by 300 to 500 without effort.

What is your biggest concern regarding misinformation about food on social media?

I often receive emails from girls as young as 11 asking if it’s acceptable to survive on just 600 calories a day. Many express fear about consuming sugar based on what they’ve read online. We’re entering an era where hunger-suppressing drugs like Ozempic and Wegovy are becoming normalized, which worries me. It feels reminiscent of a past era where extreme thinness was idolized.

The diet culture is transitioning into a more polished version now labeled as wellness culture. Instead of saying, “I’m on a diet,” individuals will say they are “eating clean.” Ultimately, this remains a restrictive mindset that can lead young women to equate their self-worth with their food choices. My own experience with an eating disorder began in my late teens when I was told to eliminate sugar, which led to a cascade of restrictions that caused me to drop to under 100 pounds.

How did you develop orthorexia, characterized by an obsession with “healthy” foods?

My journey began with struggles from irritable bowel syndrome (IBS), prompting me to consult with a local homeopathic naturopath. Her advice was clear: eliminate all sugar, which she labeled as toxic and detrimental to my gut health and mental well-being. As I focused on sugar elimination, I began to shed pounds and received considerable praise from those around me. Consequently, I intensified my restrictions, removing carbs, gluten, and anything I perceived as “bad.” Eventually, those close to me recognized that this approach was harmful and could lead to severe consequences.

How did you find your way back to health?

I sought professional help, which guided me to abandon the black-and-white thinking that had consumed me. I allowed myself to unconditionally eat what my body craved. I viewed this as exposure therapy, reassuring myself that enjoying a chocolate chip cookie or a slice of white bread wouldn’t lead to disaster—and it didn’t. I aspire for this book to help others who may not suffer from a full-blown eating disorder but have nonetheless lost precious years worrying about food. My goal is to aid in shedding the guilt associated with eating and promote a celebration of food as the nourishing joy it truly represents.

Are drugs like Ozempic overprescribed for weight loss instead of their intended purpose for severe health conditions?

Ozempic is meant to be a long-term medication. Individuals must understand this. Evidence indicates that when people discontinue its use, they often regain two-thirds of the weight they lost. Additionally, there are associated risks like gallbladder disease, pancreatitis, and muscle loss (which accounts for much of the weight loss). I’m deeply concerned that these medications are pathologizing hunger, an essential biological signal for humans. The prospect of using such drugs feels dystopian; they erase biological diversity and create a fear of hunger that should not exist.