On Non-Diet Eating
In the spirit of improving our health (or body image), it’s common to try restrictive fad diets (e.g., low/no-carb, juice, sugar-free, single-food). However, many of these diets restrict essential food groups all together which impact our nutritional needs. Although these diets may lead to rapid, short-term weight loss, research shows that these diets are unsustainable, as they don’t teach healthy eating habits, which leads to increased cravings, overeating and binge eating which can result in more weight gain. More importantly, those who follow fad diets are at a higher risk of developing issues such as malnutrition, compromised immunity and metabolism, hormone deficiencies, eating disorders, heart and bone diseases, body dissatisfaction, lowered self-esteem, anxiety and depression.
Despite having no long-term benefits and the increased risks of physical and mental health illnesses from restrictive dieting, fad diets remain common. But it doesn’t have to be this way for anyone. Non-diet approaches that focus on mindful eating, having more nutrient-dense food, without unnecessary and unrealistic restrictions are more sustainable and healthier in the long-term. Food is not the enemy, we deserve to have a healthy relationship with it to not only better our health but also enjoy our lives without hyper-focusing on what we shouldn’t eat. To get started on the non-diet approach, here are some strategies that you can try:
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When you look at food as a necessary (and enjoyable) source of energy to help you function everyday, it will be easier to see food choices in an open way instead of rigidly restricting them. Unless certain foods cause allergic reactions or not up to par with your personal preferences, think of food choices as “always”, or “sometimes” instead of “good/only” or “bad/never.” For example, fruits, veggies, lean meat, complex carbs are “always” options packed with necessary nutrients while sweets or deep fried snacks are “sometimes” options as they are less nutrient-dense. You can consume more healthy “always” options, while having the less-nutrient-dense “sometimes” food at smaller frequencies.
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With the premise of including more nutrient-dense “always” foods in your meals or snacks, here are some add-ons to consider that not only provide you with essential nutrients so you can focus and have energy, but also help you feel fuller faster and for a longer period of time, which makes it less likely for you to overeat or snack frequently after:
PROTEIN
• Cottage cheese or yogurt dip for veggie sticks or chips
• Chickpeas, edamame or chicken/fish to salad
VEGGIES
• Leafy greens, beets, carrots, cucumbers in fruit smoothies or juices
• Veggies in omelets or scrambled eggs
WATER
• Drink a few gulps every 45 minutes
• Before having a snack, meal or another flavored beverage, drink water to fill up faster (and make you less likely to overeat)
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The best time to eat is when you are (actually) hungry. But hunger is often confused with appetite. Whenever we feel hungry, it is the physiological signal that we need to refuel by eating (e.g., grumbling stomach, struggling to focus). Whereas appetite refers to our psychological desire for food (or specific food), which can be the result of hunger, but more often caused by other emotions (e.g., cope with joy, boredom, stress, trauma), or triggered by seeing, smelling or thinking about food.
Eating to feed your appetite is absolutely normal, but knowing the difference between eating when necessary (a.k.a. hungry) or eating because you “feel like it” (a.k.a. appetite) can help in making more conscious choices of when and how much to eat.
Before eating, ask yourself the following questions to help you determine if you are experiencing hunger or appetite. This Q&A is a chance for you to learn more about your body and its needs:
• Has it been more than three hours since my last meal? (if yes, it’s hunger)
• Is my stomach growling or feeling empty? (if yes, it’s hunger)
• Do I feel low-energy or light-headed? (if yes, it’s hunger)
• Am I willing to eat fruits and veggies? (if yes, it’s hunger)
• Do I simply want to taste something specific, like sweets or fried food? (if yes, it’s appetite)
• Is there something else that I can do other than eating right now? (if yes, it’s appetite)
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Mindful eating is when you’re focused on the sensation and experience of eating (e.g., textures of the food, feelings of satiety); this has nothing to do with calculating the nutritional or caloric value of the food. Mindful eating can help you:
• Avoid overeating as you notice when you are full or satisfied
• Better digest your food as you tend to eat slower without distractions
• Enjoy and savor you food
Awareness is key during mindful eating, which means not having the TV/computer on or phone in hand as you eat. These distractions make it difficult to pay attention to your body’s cues on fullness. Try to using the scale below to know when to stop:
LEVEL 1 UNDERFED: You’ve eaten a small amount of food but you need more to feel satisfied.
LEVEL 2 SATIATED: You’re no longer hungry, you have room to eat a little more but don’t need to.
LEVEL 3 FULL: You’re full, if you eat more you could feel uncomfortable.
LEVEL 4 OVERFULL: You’re slightly over capacity, you feel slightly uncomfortable, sleepy, or sluggish.
LEVEL 5 STUFFED: You’re over capacity and you feel very uncomfortable, sleepy, or sluggish.
“You’ll enjoy food more when it isn’t tied to your worthiness.”
R E B E C C A S C R I T C H F I E L D
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Girls Gone Strong. “Day 1: How to Eat More Slowly—and Why It Matters.“ Nutrition Secrets: A Guide for Women Who Struggle with Their Nutrition. n.d.
—. “Day 2: How to Eat When You’re (Actually) Hungry.” Nutrition Secrets: A Guide for Women Who Struggle with Their Nutrition. n.d.
—. “Day 3: How to Find Your Fullness Sweet Spot.” Nutrition Secrets: A Guide for Women Who Struggle with Their Nutrition. n.d.
—. “Day 4: Add Instead of Subtract.” Nutrition Secrets: A Guide for Women Who Struggle with Their Nutrition. n.d.
Scritchfield, Rebecca. “Body Kindness: Transform Your Health from the Inside Out—and Never Say Diet Again.” Workman Publishing. 2016.