Who is Ruling my Food?!
Today I’d like to discuss a few types of food rules that frequently arise within diet culture.
Labeling food as “good” or “bad.”
This is one of the most celebrated mindsets in diet culture today. Unfortunately, when foods are labeled as “bad” a sense of fear or guilt is often correlated with eating that food. And, when food is restricted because it is viewed as “bad,” you may end up craving it even more! When the focus on food, however, is neither good or bad it often frees us up to listen to our bodies (check out our latest blog post on hunger) and eat in a more attuned way. If you feel like exposure work related to normalizing food is something you need work on please reach out to us as we specialize in this very thing!
Only allowing yourself to eat at certain times of day.
This can be a tough rule to change. Beginning to work on the concept of flexibility is key. Truthfully, your body may or may not need the same amounts of food each and every day. Sometimes you may need more and sometimes less. For example, if you are hungry a little earlier or need a snack between meals, that is your body telling you that it needs extra fuel and that’s okay! If you find you are often getting hungry before your designated meal time, start by eating a balanced snack between meal times. Or, if you are already doing this maybe you need to add a little more to your snack and see how it feels. For those with eating disorders a regular meal plan can help you stay fueled consistently throughout the day. If this is you, we can help you individualize what your body needs.
Only eating high-protein foods.
While protein is extremely essential for building muscle, muscle repair, satiety, etc. this does not mean that you need to constantly obsess over the amount of protein you are eating. In fact, our bodies often need less protein than we think they do. Everyone’s body is different. And, all macronutrients are important. If you feel you have an imbalance in how you are putting foods together we are happy to help!
Cutting out all carbohydrates and fats.
There are so many diets out there and a lot of them typically have one thing in common: cutting out carbs and fats. There is a big misconception that carbohydrates and fats directly contribute to weight gain, when in reality, there are so many different factors that affect body size and shape. The truth is…We need carbs! They are our brain’s #1 source of energy. It is the same concept with healthy fats. Our bodies, especially our hormones, need fat to help regulate bodily functions. If you are struggling to eat carbohydrates or fighting guilt when consuming carbohydrates, start small. Notice the change in energy and focus you have as a result. You may be blown away at the difference!
By Trinny Duncan, Nutrition Student/Intern