Intuitive Eating Part III | Washington, DC Dietitian

Mindful Eating Day – January 26th, 2017

MAKE PEACE WITH YOUR FOOD

If you tell yourself that you can not or should not have a particular food, it can lead to intense feelings of deprivation. These feelings can build up and can lead to greater problems, such as having uncontrollable cravings and often, bingeing. When you are able to give in to the foods you are forbidding yourself to eat, it will usually end with overeating and an overcoming feeling of guilt.

Cravings can drive us crazy. As soon as we’re restricted from any kind of substance, all we can think about is that particular thing. And not only do we want that thing, but we want ALL of that thing. The food is now seen as more special than it has before and we begin to think that this will be the last time we will ever be able to bite a piece of it again. We crave large quantities and a small piece will not suffice. Our minds become fixated on wanting to consume it so badly that we neglect to ignore our other internal needs.

Washington - DC - Nutritionist


So, how are we able to get rid of the pattern of restraint and succeeding overeating? The key is to give yourself total, unrestricted permission to eat. This means that you erase any ideas that certain foods are “good” and others “bad”. You begin to eat what you really want and eat without any self-punishment. When you truly free your food choices, you eliminate the pressure to overeat.

The most effective way to instill this belief is to start consuming the foods you currently are restraining yourself from eating! And before you proceed with making peace with food, always remember to honor your hunger.

Washington - DC - Nutritionist

According to Intuitive Eating: A Revolutionary Program that Works, there are five steps to making peace with food.

1. Pay attention to the foods that are most appealing to you and write them down as a list.

2. Put a check by the foods you actually do eat, then circle remaining foods that you have been restricting.

3. Give yourself permission to eat one forbidden from your list, then go to the market and buy this food, or even treat yourself by purchasing it at a restaurant.

4. Check in with yourself to see if the food tastes as good as you remembered or imagined. If you find that you really like, continue to give yourself permission to purchase and eat it.

5. Make sure that you keep enough of the food in your kitchen so that you know it will be there if you want it.

Washington - DC - Nutritionist

This Mindful Eating Day, we should remember to make peace with our food. To not hold back from the foods we enjoy and instead, focus on how we can truly be peaceful with the foods we love most.

For More Information, visit: http://www.intuitiveeating.com/

Want to read more? Check out my previous posts in this series:

Intuitive Eating Part I: Introduction to Intuitive Eating

Intuitive Eating Part II: Rejecting the Diet Mentality