Intuitive Eating vs. Dieting--There is a Better Way!
I reminisce on my high school days when the primary worries in the world were how to answer the questions: “Where are you going to college?” and “What are you studying?” I remember sitting around a table eating dessert with several high school friends as we go around the circle answering the looming questions. “I’m going to be a dietitian,” I confidently say. They laugh when they realize the irony that I’ve been joining them in eating dessert. Soon, I graduate high school, and many adults at graduation gatherings ask the same daunting questions. Of course, at graduation parties there is anything from veggie trays to Krispie Kreme donuts. When I answer, “I’m planning on studying to become a dietitian,” they automatically look down at my plate with a donut and carrot sticks on it. They chuckle as they move on to the next graduate. I wonder: could I be doing something wrong?
On the opposite end of the spectrum, so many people across the world fall into the trap of extreme dieting. They become obsessive about what they eat and see food as the enemy. While dieting promises a bright future, it often ends in a down-fall. Do you ever wonder why so many people in our society today struggle with obesity or malnutrition? Research has shown that dieting could be the issue. Physically, people experience the extremes of overeating or starvation. Mentally and emotionally, people feel worn out by the strict regulations and rules of a diet. Socially and economically, people feel a sense of unhealthy isolation and obsessiveness. Although extreme dieting is an easy trap to fall into, the physical, mental and emotional, and social and economic effects could convince anyone that extreme dieting is not the way to live. There must be another way.
To clarify, this research is directed toward and against extreme dieting, not dieting that goes alongside diseases and disorders or personal beliefs.
Dieting can help benefit people with diabetes or particular food allergies, but when a good thing is abused and overused, it can lead to detrimental effects. There is a new alternative: intuitive or mindful eating, a process of critically thinking about what is best for your body while also considering moderation and enjoyability. Dietitians, although their title eludes to the idea of “diet,” are turning away from this eating limitation. It is clearly seen through research that extreme dieting leads to more problems; whereas, intuitive and mindful eating helps resolve these issues.
As we continue, we will look into the negative physical, mental and emotional, and social and economic effects of extreme dieting and how they can turn into positive effects through mindful eating.
Physically, our bodies are designed for a “normal” intake of food. Everyone’s “normal” is different and must be appropriated to fulfill macro and micronutrient needs, but with extreme dieting the normal food intake is not easily attainable.
The mental and emotional effects of dieting are just as detrimental as the physical effects. Anorexia nervosa, bulimia, and binge eating are considered mental disorders, and a mindset of extreme dieting could cause severe setbacks for these patients. When mindful eating is at the forefront of our thoughts, eating intuitively can actually help with mental and emotional problems. When friends and family share meals together, research has proven that it can improve the current and future mental health of individuals.
Finally, extreme dieting affects one’s life socially and economically. At weddings, holiday gatherings, and work parties, there is often an array of high carbohydrate and extremely sugary foods. When viewed through the lens of extreme dieting, these choices are not allowed at all, so many people avoid these social gatherings altogether. Economically, food choices affect us. When shopping to cook at home, organically grown foods tend to be more expensive than the regular varieties, so people often avoid them by going out to eat.
When one avoids extreme eating and lives with the mindful eating discipline, good things await. In the social gathering realm, there would be no fear of one’s inner food-devouring monster that rumbles incessantly. Economically, there would no longer be obsessiveness to where “must-eat foods” dictate our budget, instead there would be contentment with foods that are still healthy, but less expensive.
Extreme dieting limits the extent to which our bodies can thrive.
Intuitive eating does not live by rules and regulations but excels in an atmosphere of nutrient variety and freedom. The idea of intuitive eating can quickly become an empty phrase or seemingly unattainable goal, but there are ways to make mindful eating a healthy habit in our lives. At the grocery store, choose foods that you enjoy. Choose nutrient-dense foods (choosing a single nutrient-dense food full of vitamins and minerals rather than choosing many empty-calorie foods to attain the same nutrient goals). Choose moderation—a small bite or two of an empty-calorie food every once in a while, satisfies the craving. Choose foods to share at a table with friends and family. Above all, choose wisely.
I think back to my high school days and laugh. While the title “dietitian” may not cause donuts or desserts to be the first things that come to mind, I do not regret anything. In moderation, I was able to enjoy the times around the table with friends as we ate dessert and talked about our looming futures ahead. Avoid falling into the extreme dieting trap. Eating mindfully brings so many more physical, mental and emotional, and social and economic benefits into our lives that we should not take for granted.
For more information and resource materials read:
• Intuitive Eating: A Revolutionary Program That Works. By Evelyn Tribole and Elyse Resch
• Health at Every Size: The Surprising Truth About Your Weight. By Linda Bacon
On the opposite end of the spectrum, so many people across the world fall into the trap of extreme dieting. They become obsessive about what they eat and see food as the enemy. While dieting promises a bright future, it often ends in a down-fall. Do you ever wonder why so many people in our society today struggle with obesity or malnutrition? Research has shown that dieting could be the issue. Physically, people experience the extremes of overeating or starvation. Mentally and emotionally, people feel worn out by the strict regulations and rules of a diet. Socially and economically, people feel a sense of unhealthy isolation and obsessiveness. Although extreme dieting is an easy trap to fall into, the physical, mental and emotional, and social and economic effects could convince anyone that extreme dieting is not the way to live. There must be another way.
To clarify, this research is directed toward and against extreme dieting, not dieting that goes alongside diseases and disorders or personal beliefs.
Dieting can help benefit people with diabetes or particular food allergies, but when a good thing is abused and overused, it can lead to detrimental effects. There is a new alternative: intuitive or mindful eating, a process of critically thinking about what is best for your body while also considering moderation and enjoyability. Dietitians, although their title eludes to the idea of “diet,” are turning away from this eating limitation. It is clearly seen through research that extreme dieting leads to more problems; whereas, intuitive and mindful eating helps resolve these issues.
As we continue, we will look into the negative physical, mental and emotional, and social and economic effects of extreme dieting and how they can turn into positive effects through mindful eating.
Physically, our bodies are designed for a “normal” intake of food. Everyone’s “normal” is different and must be appropriated to fulfill macro and micronutrient needs, but with extreme dieting the normal food intake is not easily attainable.
The mental and emotional effects of dieting are just as detrimental as the physical effects. Anorexia nervosa, bulimia, and binge eating are considered mental disorders, and a mindset of extreme dieting could cause severe setbacks for these patients. When mindful eating is at the forefront of our thoughts, eating intuitively can actually help with mental and emotional problems. When friends and family share meals together, research has proven that it can improve the current and future mental health of individuals.
Finally, extreme dieting affects one’s life socially and economically. At weddings, holiday gatherings, and work parties, there is often an array of high carbohydrate and extremely sugary foods. When viewed through the lens of extreme dieting, these choices are not allowed at all, so many people avoid these social gatherings altogether. Economically, food choices affect us. When shopping to cook at home, organically grown foods tend to be more expensive than the regular varieties, so people often avoid them by going out to eat.
When one avoids extreme eating and lives with the mindful eating discipline, good things await. In the social gathering realm, there would be no fear of one’s inner food-devouring monster that rumbles incessantly. Economically, there would no longer be obsessiveness to where “must-eat foods” dictate our budget, instead there would be contentment with foods that are still healthy, but less expensive.
Extreme dieting limits the extent to which our bodies can thrive.
Intuitive eating does not live by rules and regulations but excels in an atmosphere of nutrient variety and freedom. The idea of intuitive eating can quickly become an empty phrase or seemingly unattainable goal, but there are ways to make mindful eating a healthy habit in our lives. At the grocery store, choose foods that you enjoy. Choose nutrient-dense foods (choosing a single nutrient-dense food full of vitamins and minerals rather than choosing many empty-calorie foods to attain the same nutrient goals). Choose moderation—a small bite or two of an empty-calorie food every once in a while, satisfies the craving. Choose foods to share at a table with friends and family. Above all, choose wisely.
I think back to my high school days and laugh. While the title “dietitian” may not cause donuts or desserts to be the first things that come to mind, I do not regret anything. In moderation, I was able to enjoy the times around the table with friends as we ate dessert and talked about our looming futures ahead. Avoid falling into the extreme dieting trap. Eating mindfully brings so many more physical, mental and emotional, and social and economic benefits into our lives that we should not take for granted.
For more information and resource materials read:
• Intuitive Eating: A Revolutionary Program That Works. By Evelyn Tribole and Elyse Resch
• Health at Every Size: The Surprising Truth About Your Weight. By Linda Bacon
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