I hear all the time that people want to turn to keto to try to break their food addiction. When people say, “addiction,” they tend to think about alcohol or drugs, or even gambling. Is food addiction real? Overeaters Anonymous say yes. Others say it’s just an excuse to eat too much. In this series, we look at the controversial idea of food as an addiction. This blog looks at how to change the way you look at food. Many of the ideas came from Healthy Eating Hub.
How to Change your Relationship with Food
Well, you actually have to want to change it. I mean really decide. Not in a fit of self-contempt but when you are sick and tired of feeling sick and tired. This means looking at what you want to change, but also when and how. Make a plan. Meal plans are invaluable to eating a healthier lifestyle. Do the plan and get the groceries so you have what you need to follow through. Don’t forget to get rid of the temptations in the house.
It’s also important to realize that your addiction will try to sabotage you. When you give up the foods you crave (like sugar or trans fats), you will go through withdrawal. Prepare yourself for the cravings, the mood swings, and the anxiety. It’s normal when you go through this. Your body needs to get rid of these toxins before it can start feeling better. Hang in there and know it is temporary!
How to Change Your Reward System
I have been here. If you’ve had a bad day and you go to the store and buy junk food to make you feel better. Or, maybe you’ve gone to the gym two out of five days so you deserve a “treat.” You see the inspirational quote on Facebook that says, “Life’s short – eat the cake.” Yes, I do deserve to eat the cake.
Here’s the thing…if you feel good before, during and after you eat the cake, then go at it! But, if you’re like I was and you feel instant regret and self-loathing after eating the cake, that’s a problem. In that case, you’ll go down a spiral of binging and feeling horrible about yourself. That’s not rewarding or healthy.
So, get a new reward system that doesn’t involve food. Make a list of things you enjoy and make those the things you do when you need to treat yourself. I had a tough day at work today and did not tell anyone to go to hell – good for me! Here I go to buy a new shirt (that’s a smaller size than what I used to wear, by the way). I went to the gym once this week, so I’m going to go to the beach tonight and read my new book.
Journal your Journey
Make a list of your goals, and also your motivations to reach those goals. When I said I wanted to lose weight, I failed over and over again. When I said I wanted to keep Bill and myself healthy so he wouldn’t have a kidney transplant in 15 years, I stuck to it. It doesn’t have to be a health-related motivation though. It can be that you want to have energy to play with your grandkids, or maybe you don’t want to have a seat belt extender the next time you go on a plane. Find your motivation and write it down so you can review it regularly!
Track what you eat. This isn’t to feel shame over what you’re doing. It’s an exercise to make you mindful of what you are eating. I remember a time when I would pop a cookie in my mouth and afterwards think, “Damn it! I wasn’t supposed to eat that!” That’s scary, and it’s a sign that you may need to change your relationship with food.
I found that making a list of what I could eat was very helpful. Don’t put any more energy in what you can’t have. List what you can have and enjoy. Put down your favourite meals, snacks, and drinks that fit within your new eating guidelines. Also make a list of restaurants you enjoy that have healthier options. Keep this list handy and share with friends.
How To Change Your Friends
Obviously, you can only change yourself, but let your friends and family know what you are doing. Share your healthy foods and restaurant lists (above) so they know what to offer you and where they can suggest places to go out to eat. Also share your motivations so they can talk you down when your brain is telling you that you can’t do this. If they are good friends and healthy relationships, they will support you in changing how you see food. Hey, maybe you will even inspire them!
Stay Away from the Word Diet
This may seem weird coming from a keto blog, but don’t focus on weight loss if you are overcoming a food addiction. Instead, focus on eating well balanced meals. Severe food restriction and skipping meals will mean more binge eating and eating too much at once. Change your relationship with food so it is a source of energy, not reward. Focus on getting your nutrients from whole foods and being mindful of what you are eating. Overcoming an addiction is not for the faint of heart. It’s difficult enough without being hungry!
Wendy
