How To Cancel Diet Culture And Try Intuitive Eating

If you find yourself stuck in the constant cycle of dieting, cheating, giving up, and restarting, you may want to read this whole article carefully. Chronic dieting is a condition where a person controls their calorie intake strictly to reduce weight. In the process of doing this, they become more obsessed with their weight and size. This leads to the rise of toxic diet culture that reinforces the idea that there is only one way to be, one way to look, and one way to eat, and if you manage to check all the three boxes, you’re more worthy and a better person than others.

Why is diet culture harmful?

While the actual fact is that there is nothing like the ‘right size’ or ‘perfect body type,’ diet culture puts thinness on a pedestal and equates it with beauty, peak wellness, and health. It pushes forth the belief that anyone can get the ‘perfect body’ if they’re driven enough and have ample willpower. Being constantly aware of the food you eat and filtering your choices so you look a certain way can be harmful, especially if continued for a long period. Falling off the bandwagon is inevitable for most people which leads to a series of other concerns including eating disorders.

Seesawing between extremes like eating clean and bingeing can take a toll on your mental as well as physical health. Think tiredness, the constant feeling of guilt and shame, and feeling out of control. “All of this arises because people don’t consider factors such as hunger, cravings, and what their body wants,” explains Dr Eileen Canday, head of the department of nutrition and dietetics at Mumbai’s Sir H. N. Reliance Foundation Hospital and Research Centre.

Some examples of diet culture that invade your everyday life:

• All the cleanses that are meant to ‘detoxify’ your body

• Crash diets and eating plans

• Labels on food that are marketed as ‘guilt-free’

• The practice of viewing food as ‘good’ or ‘bad’

• Trends like wearing waist-trainers or aiming to fit into beauty standards by losing weight to have the ideal body type or a thigh gap

How is intuitive eating different?

“Intuitive eating is what you might call an anti-diet. It is a method that encourages a healthy relationship with food because the whole idea is to eat when you’re hungry and stop when you’re full,” explains Dr Canday. “It promotes body positivity and focuses on recognising and honouring hunger. It makes you an expert of your body and its hunger signals.”

She tells us that unlike meal plans that mark certain food groups or macronutrients (carbs, protein, and fat) as ‘bad’, and are rooted in instructing you to eliminate the same, intuitive eating is all about treating your body with kindness. “It is the most positive thing you can do for your wellbeing because it removes the stress that dieting puts on you,” she adds.

The benefits of intuitive eating

An analysis of 26 studies concluded that this practice is a great way to maintain weight and improve health parameters like blood pressure and cholesterol levels. It can go a long way in bettering body image and preventing eating disorders like bingeing. A 2014 report also showed that intuitive eating is associated with positive psychological benefits like better self-esteem and quality of life as well as reduced anxiety and depression.

5 things to keep in mind when starting an intuitive eating practice

“Intuitive eating is a lifestyle practice, and each person will have a different experience,” explains Dr Canday. If you’re keen on leaving the diet culture far behind, here are her top tips to get you started.

1. Observe your food habits

“Pay attention to them without judging yourself.”

2. Reflect on reasons for eating

“Before eating, consider whether you’re physically hunger or is there a negative emotion behind the decision to eat.”

3. Try mindfulness

While eating, put away your all distractions and focus on being present in the moment. Enjoy the food, flavours, and taste without overthinking anything. “Mindfulness training may help change the psychological factors behind emotional eating.”

4. Listen to hunger cues

If your stomach is grumbling, don’t delay eating by ignoring it or drinking water. “Eat when the body feels hungry, and do not restrict food.”

5. Avoid moralising food

“Do not label foods as ‘good’ or ‘bad.’ This mentality can be very harmful.” Remember, the idea is to view all foods as equal. Eating something that tastes good shouldn’t make you feel bad about yourself.

Who shouldn’t try intuitive eating?

“Intuitive eating may not be a good choice for everyone,” explains Dr Canday. If you have heart conditions, diabetes, high blood pressure, renal conditions, or high cholesterol, or have a history of eating disorders, avoid this and follow a sustainable diet under the guidance of a qualified dietician.

We recommend you to consult an expert for health and nutrition guidance.