My 2017 blog ‘3 Words to Eliminate when Talking about your Diet’ was one of my favourite blogs to write and most popular. So now two years later, I’m inspired to create Part 2.
Key lesson from Part 1:
Food is just food. Let's keep the negative emotions out of it.
In the two years since I wrote part 1, I’ve continued my mission as a dietitian to help my clients break free from the diet trap and learn to accept that all foods can fit as part of a healthy diet. Nothing makes me happier than to see this evolution as my clients transition from seeing healthy eating as “all or nothing” into realizing that all foods can fit and moderation is the message. For example, nothing makes my day more than when I hear one of my clients say “Hey, I can have just one cookie and that’s ok. I don’t feel the need to eat the whole bag followed by purging or restricting alongside a side order of guilt and shame". It takes a lot of courage to change your thinking when it comes to food and I can share the same for myself when it comes to my practice as a dietitian.
In the past several years, my practice has also transformed to be even more focused on what us dietitians call the “anti-dieting” approach.
What exactly does this “anti-dieting” approach mean? It basically means “Screw you diets! I’m calling you out. You don’t work and I want nothing to do with you ever again!” Seriously.
Research shows that 80% of people who lose weight on a diet, regain it. Twenty-percent are pretty slim odds1. Would you invest your money, time, and hope into anything else with only a 20% chance of lasting results?
In fact, diets are known to trigger the onset of disordered eating in 25% of all people2. I can’t tell you how many clients have come to me and shared their story of an innocent quest to lose “5 or 10 pounds” led them down a rabbit hole of never-ending diets and weight-cycling (gaining and losing weight to only gain it back and then some more) and how they now agonize over every decision when it comes to food and beat themselves up over their food choices. They are sick and tired of it but don’t know how to pull themselves out from the diet trap.
Life is stressful enough without adding guilt and shame to our food choices. Eat a cookie and enjoy it!
So, what’s the solution? One of the first things you can do is become aware about the words you use when talking about your diet. The words you use can have a profoundly negative effect on your mindset about food and your body. Certain words reinforce the negative mindset, diet mentality, and provoke shame and guilt.
So please, if anything, remember this:
Your value is not determined by your food choices. Enjoy all foods, without shame or guilt.
So, let’s commit to ditch the negative words along with the diets and start trusting our bodies to know what food it really needs (which is mostly crave-worthy nutrient-rich foods but also sugary cupcakes from time to time, let’s be honest).
HERE’S MY LIST OF THREE (MORE) DIET-RELATED WORDS TO DITCH.
1. “SHOULDN’T” OR “SHOULD”
Do any of these sound familiar?
“I shouldn’t eat that (insert delicious food of choice) – it’ll ruin my diet!"
“I should eat those (insert healthy vegetable) because they are good for me” (even though your taste buds are giving you mad signals and not agreeing in the least).
“I’m hungry but I shouldn’t eat a snack this late at night. I didn’t work out like I was supposed to and it’ll be too many calories.” (meanwhile your stomach is rumbling and protesting for you to feed it).
I encourage you to steer clear from claiming you “should” or “shouldn’t” do anything when it comes to your food choices. The word ‘should’ chips away at your confidence to do what actually want to do (and often your body is telling you what you need to do). It also creates an expectation that was never realistic in the first place and has the potential to lead to derails all the great efforts we’ve have made and sets us up for self-sabotage instead of success.
Reserve the “should’s” for paying your bills and being kind to strangers. It doesn’t belong in your vocabulary when it comes to your food choices.
2. “GUILTY” OR “GUILTY PLEASURE” OR “GUILT-FREE”
Have any of these phrases ever entered your mind?
“I ate a salad for lunch so I can eat this donut guilt-free.”
“I deserve it, it’s my guilty pleasure” (referring to the large glass of wine consumed nightly)
“I can’t eat that – I’d feel too guilty!”
To feel "guilty" implies that you are doing something wrong in the first place. While there are general principles of healthy eating, they are simply guidelines that if followed, does not mean you deserve to feel "guilty" or ashamed. Your food choices have no relation to who you are as a person. Not to mention, when we tell ourselves we can’t have something, it only makes us want it more. As soon as we give ourselves to eat all foods, it actually makes you crave it less. Lastly, don’t forget that part of normal eating includes everything in moderation, and it also includes overeating sometimes (hello, turkey dinner at Christmas!)
3. “GOOD”
This one may come as a surprise. Being “good” about your diet is a ‘good’ thing, right? Wrong. Implying your food choices are “good” on any particular day or particular meal implies that the opposite, being “bad” must also be true.
“I was so good today so it’s okay, I can eat these chips tonight.”
“I was good all week, so I’m going splurge and eat whatever I want on the weekend.”
“I can’t eat that – they’re not good for me!” OR “It’s good for me so I can eat as much as I want”
Contrary to most of what you hear, food is neither black or white, nor ‘good’ or ‘bad’. There are no absolute 'good' or ‘bad’ foods. Each and every food has some healthful properties (even a deep fried candy bar offer some nutrients the body needs). As soon as we put a halo of health on something, it reinforces all-or-nothing thinking and the diet mentality.
So rather than label your foods in a way that provoke an emotional connection, allow yourself to enjoy all foods in moderation (label free) – this means eating healthy, nutrient-rich foods 80% of the time, and the other 20% of the time, enjoying some of your other, less nutritious foods. In fact, research shows this flexible approach to eating is your best bet for finding your best and healthiest weight3.
WHAT’S THE BOTTOM LINE?
It’s time to stop talking down to ourselves (and others) when it comes to the foods we eat.
Words like "should or shouldn't”; "guilty or guilt-free," and "good or bad" do not belong in our vocabulary when referring to our diet.
Rather, let us embrace eating all foods while becoming more attuned with our hunger and fullness cues. When we eat according to our physical needs, we realize that it truly is healthy foods we crave (most of the time) and from that brings optimal health and nourishment. Of course, mindful indulgence in our favourite foods (whether it be chocolate, ice cream, wine, or chips) is part of normal healthy eating; and the only thing not normal, would be berating ourselves about it.
Let’s end the food fights and eat well - judgment free.
To learn more about the principles of healthy eating, check out our FREE report, 5 Secrets for Healthy Eating Success (we guarantee you, feeling guilty or ashamed about your diet is not one of them!)
About the Author:
Jodi Robinson, RD, RYT
Jodi Robinson, dietitian & founder of Craving Health, is a healthy eating coach who helps busy people clear their confusion about healthy eating and discover simple and sustainable meal and snack solutions. She is most passionate about helping her clients overcome disordered eating and the yo-yo dieting cycle. She believes life is too short to be held hostage by food and loves nothing more than helping her clients find the food freedom they deserve.
References:
1. Wing, R. and Phelan, S. (2005). Am J Clin Nutr; 82(suppl):222S–5S
2. Shisslak, C.M., Crago, M., & Estes, L.S. (1995). The spectrum of eating disturbances. International Journal of Eating Disorders, 18 (3), 209-219
3. National Weight Control Registry - http://www.nwcr.ws/Research/published%20research.htm
