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intuitive eating: reject the diet mentality

10 · Mar 2, 2019 · Leave a Comment

the second part of my deep dive into intuitive eating covering what it is, how to begin to put it into practice and my take on it as a registered dietitian.

intuitive eating series // cait's plate

Back with the second post on Intuitive Eating (IE). If you missed my first post, you can go back and read it here.

In that post we covered the four main pillars upon which Intuitive Eating stands:

  1. Give yourself unconditional permission to eat with attunement (i.e. in harmony with your mind, body & food)
  2. Let your internal hunger & fullness cues guide you
  3. Eat in accordance with physical rather than emotional cues
  4. Achieve body-food-choice congruence – select foods that feel good and energize your body.

As I mentioned in my last post,  Tribole and Resch’s book outline several principles (10, to be exact) that drive the Intuitive Eating process:

  1. Reject the Diet Mentality
  2. Honor Your Hunger
  3. Make Peace with Food
  4. Challenge the Food Police
  5. Feel Your Fullness
  6. Discover the Satisfaction Factor
  7. Cope with Your Emotions (without using food)
  8. Respect Your Body
  9. Exercise
  10. Honor Your Health (gentle nutrition)

Over the next several weeks I’d like to take the time to discuss each principle one by one.

For today let’s focus on “Reject the Diet Mentality.” This is something I talk about often in my Instagram stories and it’s definitely a difficult thing to tackle. You may not even realize how ingrained this mentality has become because diet messaging out there is so prevalent that many of us have just come to not only accept it, but expect it.

If you caught my article on Why I Became an RD, you know that even I went through a period of time where I let the diet mentality rule me…and it didn’t turn out well!

Let me first say that if you’ve accepted this type of mentality, you are NOT alone. There’s a reason the diet industry makes billions of dollars a year – they prey on people’s emotions, insecurities & hopes while promising unrealistic (or unsustainable even if attained) results.

Have you ever broken a diet, felt like you ‘failed’ and so decided you were just going to give up or ‘start over tomorrow’ and then proceed to eat everything that was off limits to the point of feeling ill?

Have you ever seen a new diet that promises great results and you got yourself all psyched up to start it, spent way too much money on the food, planned out your meals for the week following the diet to a T only to start it and realize that it was not enough/too much food for you, the meals weren’t what you wanted or it just didn’t fit your lifestyle?

Or, have you ever imposed rules or restrictions around the way you eat, the type of food you eat, the amount or times of day during which you eat?

If any of the above sounds familiar to you, that means you too have been enmeshed in the diet mentality. You don’t necessarily have to be following a specific diet to be entrenched in the mentality – diet-centric thoughts and behaviors (counting calories, grams of carbohydrates, avoiding certain food groups, only eating foods perceived to be ‘healthy’) count as well.

Let me tell you, I get it. It’s hard to resist the promise of new diets. Just with any product or idea that preys on your emotions or insecurities (“this pair of new jeans will make your butt look smaller” or “this skincare routine is the key to getting rid of acne/wrinkles/uneven skin tone” or “drinking this will make you live longer, feel better and perform better!”). Whether it’s promising weight loss, detox, inner/outer beauty, longer or better life, it can be all too tempting to try – no matter how many failed attempts came before.

To become an intuitive eater however, challenging (and ultimately changing) this mentality is key.  Tribole and Resch say “if you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.“

Of course, it’s important to note that this principle is referring to fad diets, not diets that have been deemed medically necessary for you by a healthcare professional. You know these types of diets – they promise quick & easy weight loss, the key to health & wellness or cut out full food groups for no sound reason.

For many, giving up the diet mentality can be a really scary prospect. Being on a new diet promises hope, control, weight loss, wellness, the idea of a better, more fruitful life, etc. and the idea of giving that up can be terrifying. However, what you picture for yourself at the outset of a new diet is often not the long-term reality. As I’m sure many of you have experienced, it may go well for a period of time, but often leads you back to the same place (or sometimes even worse off) than before you started it.

Many also fear that going off a diet can mean gaining endless amounts of weight. I’ve heard this countless times from those who have messaged me and from people I’ve counseled. The truth is, however, that restrictive diets (both in terms of limits on types and amounts of food you can eat while on them) are often what lead to obsessive food thoughts and overeating. Remember, as we discussed in my last post, with IE, once you give yourself permission to enjoy any food, those intense cravings eventually go away as your body learns it can trust you to feed it when it signals (versus when you were dieting and would listen to the diet over your body).

If you missed my post on giving up control, I suggest you read it. Fear of feeling out of control or like there are no rules when you give up dieting is very normal. Especially since so many people turn to diets or food as something to control when other aspects of their lives are feeling out of control. However, as I mention in my post, you may be giving up external control, but in doing so you’re making way for your internal control to lead. External control wants you to ignore your body’s signals, tell you what to do when (regardless of if it’s right for you) and is a fair-weather friend. Internal control is steadfast, always with you and it always has your best interest at heart.

So how, exactly, do you go about rejecting the diet mentality?

As with most everything in IE, it’s not something that will happen over night and is likely something you’ll have to truly WORK on. For so many, the diet mentality is so deeply ingrained that often you don’t even realize just how many diet-centric thoughts and behaviors you have.

1. I encourage you to think about WHY you’ve decided to become an intuitive eater. Remind yourself how tired you are of the same cycle (dieting –> short-term weight loss –> weight gain –> dieting –> short-term weight loss –> weight gain, etc.) and how sick you are of letting your whole life revolve around food & diets. Tribole and Resch also encourage you to think of the damage dieting has caused you over the years (their book breaks down the many detrimental biological and emotional effects dieting can have – supported by research!).

2. They also encourage you to be aware of diet-centric thoughts and behaviors. Like I said above, diet-centic thoughts can be sneaky and you may not even realize that you have them (or just how many you have!). That’s why being aware of them is important (i.e. thoughts of willpower or sticking to it, not failing, etc.) so you can nip them in the bud when and if they pop up! Remember, those types of thoughts are part of what you need to stop in order to truly ditch the diet mentality.

3. Along with thoughts are also diet-centric tools that support the diet mentality. If you are a person that obsessively weighs yourself or obsesses over the number that your scale reads, then it is a diet-centric tool and you should ditch it. Getting rid of tools that are used solely for the purposes of maintaining a diet will help you break out of the diet-mentality. Not knowing exactly how much you or your food weighs, for instance, will help you move away from the diet mentality and tune in more to your internal signals.

I remember back when I worked an office job, many of the women were obsessed with dieting. I would watch them go on and off this one or that, none of them lasting very long (and obviously none of them working very well given the need to continue going on others!). When you make the decision to give up the diet mentality, it can put you on the outside of social conversations – but don’t let that deter you. Use it instead as a chance to be the voice of reason. If you’re comfortable enough to do so, let others know why you’ve given up dieting and diet-like behaviors. It’s likely that what you say to them will resonate and may even motivate them to try it too.

At the end of the day, in a diet-obsessed world, it can be extremely difficult to block out all the noise. Everywhere you turn someone is talking about or on one new diet or another. From media outlets to magazines and social influencers, it seems there’s some diet-focused messaging that surrounds us at all times. Always remember your WHY and let that be the driving force for you. The diet industry will never go away as long as there is money to be made, but YOU can choose to walk away from it. Stay true to your reasons, your body and yourself and you’ll be well on your way to having a more positive relationship with food & your body. 

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i’m cait, a registered dietitian and mom. i believe in a realistic approach to wellness. on this site you'll find easy recipes, nutrition content, motherhood tips and more! read more →

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hear me out. I know we've been taught to celebrat hear me out.  I know we've been taught to celebrate things like weight loss, toned muscles, beauty procedures that help us look younger...but here's why I always caution against putting so much focus on appearance:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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bodies change.  weight fluctuates. skin sags and wrinkles.  hair grays.  these are all part of the natural process (& privilege) of aging.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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we live in a society that promotes this backward idea that our appearance should remain stable despite years passing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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rather than internalizing the false idea that we need always be reaching backward and working to re-obtain what once was, allow your body to showcase the beautiful signs that you were given yet another day to walk this earth.  another chance to pursue your passion and purpose...both of which are so much more important than how you look.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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to anyone that needs this reminder today: you are not your body.  your worth and well-being is not dependent on your appearance.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatenutrition #caitsplate #antidietculture #nondietapproach #antidietdietitian #intuitiveeatingjourney #youareworthy
tweaked my slow cooker turkey, bean & veggie chili tweaked my slow cooker turkey, bean & veggie chili this past week to make it meatless and it was 🙌🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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here’s how I did it:⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/2 red onion, finely chopped⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 cup diced bell peppers (I used a mixture)⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 3 cloves garlic, minced⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 tablespoons tomato paste⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 (28-oz.) can diced tomatoes⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 15-oz. can black beans, rinsed and drained⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1  15-oz. can kidney beans, rinsed and drained⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 1/2 cups veggie broth⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 3 teaspoons chili powder (+/- as desired)⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 teaspoon ground cumin⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 teaspoon dried oregano⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1-2 sweet potatoes, peeled & cut into 2 inch cubes⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Salt & pepper, to taste⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2-4 tbsp. olive oil⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 cups cooked quinoa⠀⠀⠀⠀⠀⠀⠀⠀⠀
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place everything but the quinoa into a slow cooker & place on HIGH for 4 hours.  Stir in cooked quinoa & add additional salt / pepper / spices to taste.  top with your favorite toppings (I love cheese, avocado, yogurt & hot sauce).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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this chili is great right away (even better after a day to marinate in the fridge) and is an easy make-ahead meal you can enjoy all week!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatefood #caitsplate #chilirecipe #vegetarianrecipe #vegetrianmeal #vegetarianmealprep #slowcooker #slowercookermeals #crockpotrecipes
what's a diet culture rule you've never quite unde what's a diet culture rule you've never quite understood?
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for me it was definitely the "don't eat after 6pm" rule 🤔
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hunger and digestion are not run by the clock.  there are so many factors that can go into why we feel hungry from one moment to the next, and that feeling of hunger is always valid and should be honored, regardless of the time of day.
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similarly, there are no 'right' or 'wrong' times to eat a meal.  breakfast, lunch and dinner are not bound to specific windows of time.  each can be eaten whenever you & your body deem it appropriate.
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hope this reaches anyone who might need these reminders today ❤️
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#caitsplatenutrition #caitsplate #antidietdietitian #mindsetmatters #allfoodsfit #edwarriors #rdchat #dietitiansofinstagram #healthateverysize #dietculturedropout #nondietdietitian #antidietculture #antidietrevolution #intuitiveeatingjourney
these greek spinach & feta turkey meatballs make f these greek spinach & feta turkey meatballs make for a super simple weeknight meal.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm partial to serving them over some couscous or quinoa, slathering them in tzatziki sauce then adding some fresh cucumbers, red onions, tomatoes & pita bread.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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but you can really serve them up in whatever way you like best!  done in 35 minutes and makes enough to eat for several meals 🙌🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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grab the recipe on @caitsplate (link in bio): https://caitsplate.com/greek-spinach-feta-turkey-meatballs/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatefood #caitsplate #dinnerrecipes #dinnerathome #easydinner #easymeals #thefeedfeed #f52community #huffposttaste #recipeideas
just to add a little perspective around the messag just to add a little perspective around the messaging that’s out there telling us all how to “lose the COVID 15...”⠀⠀⠀⠀⠀⠀⠀⠀⠀
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let's reframe the fear mongering language around weight gain during this pandemic as a sign of privilege.  having enough, at a time where so many have lost so much, should be looked at as nothing but a positive.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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our bodies are meant to shift and change with different seasons of life.  using food as one way to cope with hard emotions is completely common and part of a peaceful relationship with food.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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we are in unprecedented times.  seeking self-comfort and care in whatever way works for you is OKAY.  having gained weight during this pandemic is OKAY and not something you need to be jumping to 'fix' or 'correct.' and most importantly, it's okay to reframe comfort eating to something you can be grateful for, a coping skill you have the privilege and opportunity to enjoy, rather than berating yourself for it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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sending everyone a great big virtual hug today 🤍⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatenutrition #caitsplate #nondietapproach #antidietdietitian #antidietculture #intuitiveeatingjourney #intuitiveeating #nondietdietitian #youareenough #youareworthy
another favorite from the archives!⠀⠀⠀⠀⠀ another favorite from the archives!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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this veggie sushi grain bowl takes all your favorite flavors from a veggie sushi roll and deconstructs it into an easy lunch.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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finished off with an Asian ginger vinaigrette, it will definitely be a meal you make time and time again.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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here’s what you need: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
for the grain bowl:⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 cups cooked rice⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 cup steamed shelled edamame⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 cups carrots, peeled & cut into ribbons (you can also shredded or thinly slice them)⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/2 cup cucumbers, thinly sliced⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 avocado, sliced⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Optional: black sesame seeds⠀⠀⠀⠀⠀⠀⠀⠀⠀
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for the dressing (recipe from all recipes):⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 3 cloves garlic, minced⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 tablespoons fresh ginger root, peeled & minced⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 3/4 cup olive oil⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/3 cup soy sauce⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 3 tablespoons honey⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/3 cup rice vinegar⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/4 cup water⠀⠀⠀⠀⠀⠀⠀⠀⠀
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full recipe details on @caitsplate (link in profile): https://caitsplate.com/veggie-sushi-grain-bowl/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatefood #caitsplate #vegetarianrecipe #vegetarianeats #vegetarianlunch #huffposttaste #thefeedfeed #f52community #lunchtoday

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