5: Diet to stop thinking about the diets
What is a diet? Is it a punishment for your body by under eating or starving, applied by your own free will? No? Do you keep hearing "get your dream body in 12 days"? Why does this specific "research says" value win space in all paper and digital front pages, even if it guarantees that all the lost weight comes back with additional friends?
Yes, it is so sweet to think that you are in full control of the situation. Very short diets offer a very simple plan that gives you guarantee of the result you want so much. What is always omitted (of course) is that every human is unique, and at any given moment uses the nutrients and energy differently, and that there can be no guarantees without knowledge of the eating history (which also influences how body interacts with food), that use of energy is also individual, as well and metabolism and genetics. As scary as it sounds to stuff your head full of nutritional knowledge, at least one thought should find space in your head - your body is not an oven or an engine. It does not need fuel. Nutrition and metabolism are complex and subtle processes, and it is best to leave them alone unless you have loads of specialized knowledge. Like not piloting an airplane if you're not a pilot.
It is even sweeter to think that there is so little to do and the results will be so awesome. But free cheese is only in the mouse trap. If you have already put so much effort into pushing your body off the balance (well, maybe it does not seem like an effort, but you have not lost your good shape in twelve days). Therefore, there is no magic method to get you back in shape in twelve days, either. If you want to look healthy for the rest of your life, you need to be eating healthy for the rest of your life. There is no math or a way to cheat mother nature. If it was so easy, new diets would not be developed ("the effect of this one is guaranteed!"), and everybody would know what to do for quite a while right now. Like everybody knows not to lick metal in cold weather - except for a few stubborn ones who really need to experience everything in person).
In order to be prettier, you need to suffer. In order to be more rested, you need to be more tired. If you want to be more tanned, you need to hide from the sun more. And if you are thirsty, you need to drink less for the thirst to go away. You get the idea - in reality it all is exactly the opposite. If you punish your body with starvation and low value food, body will not become prettier. No body under any circumstances needs sugar, fat, fizzy bubbles or salty spices. Body needs food, real and high quality food. No body needs sweets or chips. Yes, you want them (just as drug addict wants another dose), but you don't need them. You need to know the difference so you do not hide behind some kind of artificial "needs".
"But I really crave (put here anything...)". Why can't I have it? Why can't I let myself go and have a bit of it? Oh, but you can. No doubt about it. You can have it sometimes, in small bites, and eat with so much pleasure that your eyes will close without you noticing it. And no harm will be done. There is no way that a treat can be defined as "daily large meal". So, do not lie to yourself. Then be frank with yourself - "I want to eat daily non-healthy meals, and look like a million dollars". And afterwards check whether it still looks like you are not lying to yourself.
The only good diet is a diet for your thoughts. A diet where you keep away from thinking about diets.
My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to discuss psychology of dieting.
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4: So where's psychology in eating?
Short answer is - everywhere. Habits. Choices. "Must have" wishes. Holidays. Gifts. Punishments. Non-verbal feeling expressions. Image (vegans, also). Happiness and serotonin. What tastes good and what is healthy, also what is trendy. Science of nutrition, I suspect, is much more about psychology than about physiology.
What we eat is most often NOT what body requires at the moment (even though we very often state that we have some kind of "energy boost", and this is why we crave for something sweet. "It's what the brain wants!"). Usually it is what we are used to eat. And habits is truly a meadow of psychology. Why do we have habits like we do is shaped by the culture, family traditions, significant events in our lives, significance that we assign to food and eating (compared to other activities), usual environment in which we eat - and the company of people, and a whole lot of other factors. By the way, we do not usually think about the reasons why we eat the way we do.
If we choose from several alternatives (choice, again, is the field of psychology), the final decision is shaped by the opinions and attitudes, environment (fast food stand on the street or Italian white tablecloth restaurant?), time e dedicate for eating ("quick bite"?), your prediction about opinion of other people about your choice (including whether you care at all), knowledge about digestion and nutrition ("if I avoid gluten, my skin will be fabulous"...), automatic thoughts ("I will be very weak if I don't eat right now"), time we spend choosing... Decision not to choose or choose the same thing every time is also a decision!
Food may be an important symbol and sign of well-being (Christmas roast, Sunday pancakes, coffee with friends or birthday cake). It also may be a lifelong punishment (like a crust on warm milk... "you are not going anywhere until you are finished with this!"), or a way to show special attention or enforce image (anything from mom's meatballs to Valentine's chocolates or desserts with diamonds). Childhood food leaves especially strong memories, and it consciously or unconsciously becomes our comfort (or punishment) food during times of distress (1). Even where physiology should rule, psychology still peeks from around the corner. After we eat fatty and sweet food (think ice cream), the brain rewards us with a dose of neuromediator serotonin (2, 3). At the same time we think - we are happy. And this happens every time, automatically, as if a button was pushed. And not really because we actually were short for something fat and sweet.
So... think before you put anything in your mouth. And why. It's all in your head!
My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to hear load more about psychology in nutrition!
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1. If you are good you can have a cookie: How memories of childhood food rules link to adult eating behaviors: https://www.researchgate.net/profile/Rebecca_Puhl/publication/8679359_If_you_are_good_you_can_have_a_cookie_How_memories_of_childhood_food_rules_link_to_adult_eating_behaviors/links/0c96052f38db04e424000000.pdf
2.Serotonin, Eating Behavior, and Fat Intake: http://onlinelibrary.wiley.com/doi/10.1002/j.1550-8528.1995.tb00214.x/pdf
3. You Are What You Eat: How Food Affects Your Mood: http://dujs.dartmouth.edu/2011/02/you-are-what-you-eat-how-food-affects-your-mood/#.WJoLPPl969I
We choose food most often (statistically speaking) based on taste. There is also another, a wider concept - food reward, which is composed of food taste, decreasing of hunger, created pleasure (liking of food) and perceived motivation to eat (wanting). Food reward is a driver of amount o food we eat and commonly thought to be related to obesity. But perhaps food liking and wanting are interacting with weight in different ways?
People on a diet during this study had decreased food liking across all food categories, in one year after the study without any interventions - body weight was regained, appetit control weakened and food liking returned to initial level.
Overweight women (when compared to normal weight women) did not want high fat/sweet food more, but they wanted low fat/sweet food less.
Wanting low fat food was associated with improved appetite control and less fat mass, and wanting high fat food was associated with decreased appetite control and more fat mass.
👆 so, diets bring temporary results (we knew that, right?). If you want your eating method to be helpful in reaching your weight goal - make sure you choose the nicest words and definitions for your food (thus increasing your motivation), low-fat food in this case. Do not eve use anything that related to struggle, limitations, deprivation or similar. This is the expression of your utmost care and love for your body!
My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to know more about psychology and food entanglement!
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Well, I read this one with one eyebrow raised and kept thinking about the children who demand that their foods do not touch in the plate. But the research is not about them. After reading at least three times and thinking about it for a bit longer, it does make some sense.
So, the research compares how people make assessments about the food that is served "separated" (all products in groups and not touching one another) or "mixed" (like in a salad or stew).
- participants believe that "separated" food is less caloric, even if it obviously is (for example, fried snacks)
- when eating "separated" food, participants eat more mindfully, they also believe that such food affects body weight more
- when eating "separated" food participants also control the amount of the consumed food more - even though here I keep thinking of parties and rivers of snacks flowing freely across the tables and plates; it is possible to eat more of the snacks than to have more salad that you need a spoon or fork to eat... then again, research was done in the lab, not at the party.
My conclusions are these. Whenever you can, eat with your hands (this is not part of this research, but you can control the amount of food you eat better, besides, you will get more pleasure out of eating). If possible - try eating food that is "separated" - not salads and stews, think poke bowls of buddha bowls direction. During parties (not fancy dinners, but talking and snacking parties) drink water, and if this does not sound like a plan - get yourself a plate for your portion of snacks, so you don't go foraging across the big platters.
And, bon appetit!
My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to ask more!
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#spoonfulofreason #psychology #food #eating #perception #calories