Breaking Free: Escaping the Diet Cycle with Intuitive Eating
The diet cycle can be a frustrating and exhausting loop, but understanding why we get stuck in it is the first step towards liberation. Our bodies are wired for survival, and when we restrict or limit food, our biological systems interpret it as starvation, triggering a cascade of responses. Even in today's food-abundant society, our bodies still perceive any form of dieting as deprivation. This blog will delve into the reasons behind our struggles with the diet cycle and provide practical strategies for escaping its clutches. By embracing the principles of Intuitive Eating, you can regain trust in your body's wisdom and create a sustainable, enjoyable approach to nourishment.
How do We Get Stuck in the Diet Cycle in the First Place?
When it comes to the diet cycle, understanding why we get stuck in it is crucial. Our bodies are designed to protect us and wired for survival. When we restrict or limit food, our body interprets it as starvation and switches into survival mode. This response is deeply rooted in our biological makeup, dating back to a time when food was scarce and the ability to store extra calories was essential for survival.
In today's world, our bodies still perceive any form of dieting or restrained eating as deprivation and starvation, regardless of our food security. Even if we're not actively following a specific diet, we may find ourselves constantly thinking about what we eat, judging our food choices, and feeling guilty for consuming something we perceive as "bad" or eating "too much." This mentality triggers a message of impending deprivation to our bodies, leading to a cascade of responses.
Unsurprisingly, our bodies have a strong aversion to starvation and strive to protect us from it. As a result, our appetite increases, our fullness signals diminish, and our cravings intensify, especially for energy-dense foods high in sugar and fat. This stage of the diet cycle often brings about intense food cravings, making it increasingly difficult to stick to our eating plan. Eventually, we may "break" the diet, feel out of control, and consume all the foods that have been off-limits.
Interestingly, we observe similar eating behaviors between dieters and individuals experiencing food insecurity, those who lack consistent access to affordable and nutritious food. Studies have revealed that food insecurity is associated with an increased likelihood of eating disorders and binge-eating behaviors. This is yet another example of our bodies attempting to protect us from potential famine, whether it's caused by dieting or financial instability leading to limited food access.
It's important to note that the blame doesn't lie with individuals themselves but with the diet culture, restriction, and deprivation. Our biological systems make it incredibly challenging to eat less than what we need, regardless of willpower. To break free from the diet cycle, we must let go of restriction and cease trying to exert control over our eating. By doing so, our bodies can shift away from the feast or famine mode, enabling us to establish a healthier relationship with food and escape the cycle of dieting.
How to Get out of the Diet Cycle
Instead of subjecting yourself to a restrictive diet and attempting to control every morsel you consume, give yourself the freedom to enjoy the foods you truly want. It might seem counterintuitive, but the feeling of being out of control around food stems from the rules and restrictions we impose on ourselves. The key lies in removing those constraints and granting ourselves permission to eat without guilt. By doing so, we can rebuild trust with our bodies and cultivate healthier eating habits.
Our bodies possess an innate ability to understand what they need, although this trust may have eroded over time due to our disconnection from bodily signals. Fortunately, we can restore this trust through practical strategies that foster body awareness and intuition:
Pay attention to the cues your body sends, both subtle and obvious.
Honor your hunger by consistently nourishing yourself with enough food.
Choose foods that truly satisfy and bring enjoyment.
Give yourself unconditional permission to eat, without attaching guilt or shame.
Allow yourself to derive pleasure from food without any negative emotions.
Respect and care for your body in all aspects of your life.
When we consistently provide our bodies with sufficient nourishment throughout the day, the fear of starvation subsides, and our hunger and fullness cues become more balanced. Including a diverse range of foods in our diet, and ensuring their ready availability, reduces their allure over time. Letting go of negative emotions like guilt, fear, and shame surrounding food alleviates stress and enhances the satisfaction we experience when eating. Additionally, it helps prevent gastrointestinal issues.
By choosing foods that are truly delicious and pleasurable, we naturally become attuned to our body's signals of satisfaction and fullness. When a particular food is no longer off-limits, and we know we can enjoy it whenever we desire, its temptation diminishes. We become accustomed to the notion that it will always be there, eliminating any thoughts of scarcity. Breaking free from these detrimental thought patterns is essential to liberate ourselves from the diet cycle and cultivate a healthier relationship with food.
What is Intuitive Eating?
Intuitive eating is not just another diet or a trendy plan; it's a long-standing approach that has been around for a while. But what's the big deal about it? Well, it's a complete paradigm shift in how we view food and our bodies. Unlike diets that focus on controlling our weight (spoiler alert: they often backfire), intuitive eating emphasizes finding an eating pattern that promotes mental and physical well-being. It's about embracing a life without shame, food rules, or energy slumps. Sounds incredible, right?
Intuitive eating allows us to reconnect with our body's innate instincts, much like when we were babies. Remember how we cried when we were hungry and stopped eating when we were full? Unfortunately, as we grew older, external influences interfered with our natural eating abilities. Whether it was our parents urging us to finish everything on our plates, following strict diets, or constantly chasing after weight loss, it's time to bid farewell to all those influences!
Now, I won't sugarcoat it: transitioning to intuitive eating can feel strange at first. We've become so accustomed to dieting that embracing intuitive eating feels like learning how to be a "normal" eater all over again. But here's the beauty of it: intuitive eating is about working with our bodies instead of against them. Trust me, I also felt like a fish out of water when I began letting go of diets. But don't worry, I'm here to support you through this transformative journey.
A Brief History
Intuitive Eating, also known as IE, has been gaining popularity since its original publication in 1995 by Elyse Resch and Evelyn Tribole, both Registered Dietitians. In 2021, they released the latest edition of the book, marking its fourth update. Since its inception, numerous registered dietitians, including myself as a Certified Intuitive Eating Counselor, have directly trained with the authors to embrace Intuitive Eating personally and assist others in achieving food freedom. To make the concept more accessible, the authors developed 10 principles to guide readers towards reclaiming their intuitive eating abilities.
Who Is It For?
Intuitive Eating is for anyone who wants to genuinely improve their health. Many of us believe that reaching a specific number on the scale is the key to being healthy. However, let me share a truth with you: your weight is actually terrible at determining your overall health. This idea of weight as a measure of health is just one of the misleading lies that diet culture feeds us.
Who Isn’t It For?
Who is Intuitive Eating not right for? Well, if you're looking for a quick fix, a fad diet, or a way to lose weight, then Intuitive Eating is not for you. It's not something you try right before an event or vacation, like those spring break weight loss challenges.
Intuitive Eating is all about developing a healthy and enjoyable relationship with your body. And trust me, it's not too good to be true. If you're interested in Intuitive Eating but still have weight loss goals, I can help you shift your focus towards how your body feels rather than what it weighs.
The 10 Principles:
What are the basic principles of Intuitive Eating? Let's dive into them! You can start with any principle that resonates with you, creating your own unique journey towards building trust with your body and intuition.
Reject The Diet Mentality: Say goodbye to diet books and calorie counting apps. It's time to re-learn how to be an intuitive eater. There aren’t many rules with intuitive eating, but this first principle is the one to start with.
Honor Your Hunger: Our bodies have a remarkable ability to regulate energy intake without relying on a calorie counting app or diets that tell you how much to eat. This is only one aspect to getting in tune with your body.
Make Peace With Food: Let go of food guilt and the labeling of foods as "good" or "bad." It’s about allowing yourself unconditional permission to eat all foods. A lot of breakthroughs happen during this principle.
Challenge The Food Police: Silence that critical voice in your head that questions your food choices. Rewire your brain away from diet culture and its restrictive rules.
Feel Your Fullness: With practice, your body can signal when it's had enough. The comfort that comes with understanding when the body feels comfortably full, is where it’s at.
Discover The Satisfaction Factor: Eating should be enjoyable! When we are eating meals and snacks that are satisfying, this creates an environment where we don’t binge and can truly make peace with food.
Cope With Your Emotions With Kindness: Develop healthier coping mechanisms and avoid excessive emotional eating.
Respect Your Body: Accept your unique genetic blueprint and embrace your body's set point weight. No more trying to conform to unrealistic standards imposed by diet culture.
Movement – Feel The Difference: Shift your focus from punishing workouts to finding joy in movement. Fall in love with intuitive exercise and discover activities that bring you happiness and fulfillment.
Honor Your Health – Gentle Nutrition: Nutrition and health information do play a role in intuitive eating. It's about getting back in touch with your body, which includes considering your brain as part of it. Intuitive eating was created by Registered Dietitians, just like myself. Embrace the concept of gentle nutrition as part of your intuitive eating journey.
When it comes to embracing the ten principles of Intuitive Eating, there are no rigid rules that dictate how you should approach them. You have the freedom to start with whichever principle resonates with you and gradually incorporate others into your life, eating habits, and beliefs. However, it's important to recognize that putting these principles into practice is easier said than done.
From my experience working with clients, I've found that following a specific order in implementing these principles can lead to greater success and reduced feelings of overwhelm or frustration. After years of being conditioned by the structure and rules of dieting, the newfound freedom of Intuitive Eating can be overwhelming at first.
That's precisely why I developed Freedom From Dieting, a group coaching program designed to guide and support individuals on their journey to becoming Intuitive Eaters. This program empowers you to break free from the shackles of diets and reclaim your life. Letting go of restrictive eating patterns and embracing the principles of Intuitive Eating may not always be easy, but the rewards are undoubtedly worth it.
Through Freedom From Dieting, you'll receive the tools, resources, and guidance needed to navigate this transformative process. Together, we'll explore how to listen to your body, honor your hunger and fullness, make peace with food, challenge diet culture, and cultivate a positive relationship with your body. The program will empower you to step away from diets and embrace a sustainable and enjoyable approach to eating.
If you're ready to embark on a journey towards food freedom and rediscover a harmonious connection with your body, join us in the Freedom From Dieting program. It's time to break free from the constraints of dieting and embrace a healthier, happier relationship with food and yourself. Remember, the path may have its challenges, but the rewards are immeasurable. Click here to check it out!
