Moderation Is Not Elimination
For many of us, starting a new diet, cleanse or wellness plan is exhilarating. When colleagues and friends see what we’re eating for lunch, they might admire how “healthy” we’re being. If we lose weight, the positive attention reinforces that we are achieving something good.
But how is restricting food affecting us beyond the added attention?
These are common mental outcomes of dieting:
Lowers self-esteem
Increases body dissatisfaction
Here are common physical outcomes of dieting:
Slows metabolism
Causes the body to burn muscle for fuel
Triggers hormonal changes that create a preoccupation with food and weight
Dries skin
Causes hair loss
Decreases sex drive
If that isn’t enough to make you question your next diet, cleanse or wellness plan, did you know that diets are a strong predictor of weight gain? Even if a diet causes weight loss in the short term, our bodies’ biological safeguards often cause us to regain weight. In fact, research points to 90-95% of diets failing. The stress of weight cycling also results in poorer health outcomes, and by contrast, a weight neutral approach to health is associated with lower blood pressure and blood lipids, greater self-esteem and increased body acceptance.
You might be asking, “Well, what do I do? I’m in a body I don’t like and I feel crazy and confused around food.”
Intuitive Eating provides a framework for making peace around food and accepting your body. We learn that binge eating or out of control eating is a result of deprivation. Instead of eliminating forbidden foods, Intuitive Eating gives you unconditional permission to eat them so that eventually those foods lose their power. As their power diminishes and we listen more closely to our internal cues, we are likely to choose to eat a variety of foods that taste and feel good in our bodies. By allowing ourselves unconditional permission to eat any food, we rebuild trust in ourselves and enjoy food the way many of us did when we were kids, before we became aware of diet culture.
I put myself on my first elimination diet in the 6th grade. I was in the habit of eating a small lunch of just french fries, and for lent that year I gave them up. I remember how special I felt when family and friends put me on a pedestal for being so “healthy.” Fast forward three years later and I still hadn’t eaten french fries, and by then I had a default habit of counting calories, weighing myself, doing push-ups every morning, and going on long runs. Everything I was doing was “normal,” even “healthy.” Except that it wasn’t for me.
For many people who lean toward perfectionism, and I count myself in this group, restricting food is part of our tendency to be self-critical versus self-nurturing. So here’s my question for you:
What are your forbidden foods?
If you’re curious to explore further, buy or make one and set aside time to enjoy it without interruptions or distractions. Notice the appearance, smell, texture, temperature, and taste. Notice how it satisfies you and how it makes you feel. Remember to give yourself unconditional permission to enjoy it - no extra workout, no food restricting later.
How was it? I’d love to hear from you.
