The seventh chapter of Intuitive Eating addresses the third principle, Make Peace with Food.
I really liked this chapter and have read through it a few times. I have been in the process of making peace with food. Before I started my weight loss journey I would binge eat in my car-boxes of doughnuts, large fast food meals, cookies, etc. I would eat in secret at home in my room-all these foods that I deemed "bad" in my mind but I couldn't resist. I felt guilt....and shame...a lot of it. And as I gained weight those feelings just got worse. The feelings of bad/good foods started then for me. When I started dieting I felt I had to make a complete lifestyle overhaul and stop all the "bad" things I was doing-being "lazy" on the weekends, sleeping in, eating meals outside of the house, etc. After dieting for awhile, I really started to develop the mindset of good/bad food and I couldn't shake it. I felt extreme guilt if I didn't eat what I had planned for that day. Eventually when I did allow myself to have some of those "forbidden foods" I would usually have a day of overeating, because I broke my plan. This usually happened on the weekends, and then I was back to plan during the week, feeling so much guilt. Eventually I got tired of this mentality and it just wasn't working. It just took awhile to get there. I still have some feelings of guilt with certain foods....but it is not nearly as extreme as it was a year ago. I can enjoy something like a cookie (like I had last night) without feeling the need to eat more bad food or losing all control. I know I can have another cookie when I crave it. It's nothing to be fearful of. I was truly fearful of certain foods for awhile during the dieting process.
This chapter talks about how cravings increase as soon as we've restricted from any kind of substance. I personally find this to be very true from my experience with dieting. I used to make lists of food that I wanted to eat-that I couldn't wait to eat-when I'd been "good" for awhile, maybe after 3 weeks or so. Then I felt it would be ok to indulge. I would then overeat, feel horrible afterwards, then jump back into dieting again the next day or week. I remember last year on my birthday I decided to let myself indulge and had a list of the treats that I couldn't wait to buy-cupcakes, cookies, etc. I couldn't wait to eat all these things. Now, fast forward a year to my birthday. No lists of treats made. I enjoyed a meal out with my family, shared a dessert, and even though I gave myself permission to choose the foods I wanted, I didn't feel a pull to reach for all the treats, because I let myself have those foods here and there when I crave them.
The psychological effect of deprivation is discussed in this chapter, which I feel is really important to talk about. Basically, when you put extreme restrictions on yourself, you will just crave larger quantities of that food and you will develop obsessive thoughts and compulsive behaviors. This definitely happened to me. The obsessive thoughts about food were bad and I'm so ashamed of my behaviors during that time. I don't feel comfortable discussing yet all of the strange compulsive behaviors, but I will say that the psychological effect of extreme dieting was scary. I know I definitely took it too far, even if it was only for 6-7 months. So strange to think about how that short period of time can completely disrupt your way of thinking/eating, but my relationship with food was very bad before I started dieting, just in a different way.
Some other points from the chapter:
- Last supper eating: You know that you are going to start a diet on Monday or tomorrow or in 1 week, etc., so you eat whatever you want now because you are afraid that you won't get these foods again. Your trust in food declines and this convinces you that you must diet because you have no control over food. This is all because of the fear of deprivation-that you won't be "allowed" these foods anymore.
- Dieting and restrained eating: Dieters adapt by practicing restrained eating. You set up rules for yourself instead of listening to your body. (exactly, I did this, and completely lost sense of my hunger cues, which I'm still working to connect to again). Once you break a dieting rule, you begin to overeat. This section also talks about how the longer we prohibit foods, the more seductive they become. As guilt increases and builds over time, the food intake will also increase. So, if you've dieted for a long time, it makes sense that you could have rebound weight gain. The deprivation/guilt pull can lead to binge/restrict cycles which are difficult to get out of.
- The authors suggest that the key to making peace with food is to give yourself unconditional permission to eat. They also point out that you should pay attention to satiety and fullness which doing this because the goal is to feel good and not sick! Basically, the idea is that if you free your food choices, you will eliminate the urgency to overeat. For me, I found this to be true, as described in my birthday example above. I also have had other instances of this as well. When we remove the deprivation we can remove some of that extreme allure of those foods. The goal is to think about foods reasonably and rationally. :-) This is a scary step, and really something that I'm still trying to work on. Common fears are that you won't be able to stop eating if you allow those foods, that you won't eat healthfully, or just a lack of self-trust. For me, I had a couple foods that I allowed myself to eat without guilt at first and I did overeat them for awhile, but eventually, that desire faded, and I went to my normal eating levels. There are still a few foods that I fear and avoid because of my past, and I'm going to try to let some things back in my diet slowly (and in moderation) soon and I realize at first I may eat more at first, but now after trying this with a few other foods, I know that the allure does fade.
- The authors give 5 steps to make peace with food. These steps include paying attention to foods that are appealing to you and that you've been restricting. They tell you to allow yourself these food/foods and check in with yourself while eating to see if these foods are still desirable to you.. If they are, allow yourself these foods. They once again stress the importance of eating with regard to fullness and hunger.