The Difference between Healthy Eating and Restrictive Eating

 During our Eat What You Love, Love What You Eat Workshop today we discussed restrictive dieting and how hard it is to sustain this way of eating.  When restrictive dieting fails, we move to an overeating cycle.   As we swing back to a restrictive diet we are taking part in a yo-yo pattern.  Here in an article by Michelle May, M.D. we learn terms to help us determine if something is restrictive.

 

By Michelle May, M.D.

Nutrition information is a tool, not a weapon—and certainly not a religion!  As you learn to manage your weight in this abundant food environment, remember that your goal is a healthy lifestyle, not a lifelong restrictive diet. The distinction between healthy eating and restrictive dieting is important because restriction usually leads to feelings of deprivation, cravings, overeating, and guilt followed by another round of restriction. This is what I call the eat-repent-repeat cycle.
  
Work of Art or Paint-by-Number?
The difference between healthy eating and restrictive dieting is the difference between a work of art and paint-by-number. Either way, you end up with a nice picture… until you get up close to take a look.

Healthy Eating     vs.    
In Charge
Nourishment
Fuel
Quality
Healthy
Aware
Conscious
Mindful
Information
Guide
All foods fit
Balance
Variety
Moderation
Choosing
Deciding
Flexible
Hunger-based
Comfort
Physical activity
Effortless
Trust
Learning
Self-acceptance
Enjoyment
Pleasure
Freedom

Restrictive Dieting
In Control
Diet
Calories
Points
Skinny
Preoccupied
Consumed
Vigilant
Dogma
Rules
Good or bad
Perfection
Temptation
Deprivation
Earning
Rationalizing
Rigid
By the clock
Portion sizes
Penance
Willpower
Fear
Failing
Condemnation
Guilt
Shame
Bondage

Your Picture of Health
Is the “picture of health” you’re painting constrained by rigid lines and someone else’s choice of colors? Or does it express your individuality, your preferences, and your lifestyle? Choose now how you want to create your work of art. Here are specific steps:

1. Filter everything you read, hear, and say by asking, “Is this restrictive in nature?”
2. Begin to monitor your little voice. (It may be helpful to journal so you capture the real essence of your beliefs, thoughts, feelings and choices when it comes to food.)  When you notice restrictive dieting thoughts from the second column above, gently replace them with true healthy eating thoughts from the first column.
3. Conventional wisdom may have you convinced that you are incapable of managing your weight without rigid rules. Look for role models, support, and resources to help you relearn to trust yourself.
4. Use nutrition information as a tool not a weapon—and definitely not a religion!
5. Make the healthiest choice you can without feeling deprived. All foods fit into a healthy diet using balance, variety, and moderation. (Click here for a guided audio lesson: Deciding What to Eat)
6. Let go of the belief that you need to eat perfectly. Accept that you’ll sometimes regret certain choices you make—that is part of healthy eating. When you don’t get caught up in guilt and shame, you’re able to learn from your experiences.
7. Repeat often: “It’s just food and I can learn to trust and nourish myself without restriction.”
8. Discover joy in creating your own masterpiece!