Donuts do not make people fat.

As many of my posts are, this post was inspired by a client this week who loves donuts but avoids eating them as she’s worried they will make her fatter. She was lamenting how she wasn’t able to enjoy freshly made donuts at a market with her friend, and how it was ok for her friend because she’s thin. My clients very typical diet mentality meant not only was she missing out on a key aspect of health (experiencing pleasure and connecting with friends), but it also meant she found herself over-eating whenever she ate sweets and thought she was “addicted” to sugar.

Donuts do not make people fat.

But thinking they will and restricting them, which can lead to over-eating (this goes for any food), may impact weight*. But it’s not the donut that is the problem or needs to change, it is the thinking which influences behaviour that needs to change.

 

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Not everyone who chooses to restrict certain food finds themselves feeling “addicted” to that food or over-eating it, but for many people, this is what happens. After all, it is human psychology to want what you can’t have and restriction can result in – as the sayings go – “the forbidden fruit effect”, “deprivation driving desire” and “the last supper effect”.

When a food is off limits it is more enticing (forbidden fruit effect) and when faced with the “forbidden” food people can experience the last supper effect – “This could be the last time so I’ll eat as much as can” – or – “I may as well have it all now and I’ll be good tomorrow”. Sound familiar?

Time and time again in my practice I see people discover that are able to enjoy their “problem” foods or “weaknesses” without going nuts and eating the whole lot and that they can leave certain food in the house without eating it all. In fact, a common scenario once people stop restricting and stop thinking about the food as a “weakness”, is they buy the food, enjoy a little and then forget it’s even there!

For many people, a tendency to over-eat certain food is driven by more than just restriction. Not eating enough during the day and altered emotional states are also key and very common drivers. All of these need to be addressed in order to foster a healthy relationship with food free from distress, guilt and shame. If you feel you need help with this, I urge you to seek help from a dietitian/nutritionist trained in the non-diet approach and who works within the Health At Every Size (HAES) paradigm.

*Note: weight changes are actually far more complex than just over-eating. If a person gains weight from appearing to over-eat, we massively over-simply the issue when just focusing on food. Again, working with a dietitian/nutritionist trained in the non-diet approach will allow you to explore this in more depth.

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“From now on I will no longer get sucked in by products or people promising weight loss”

It’s not too late to change your New Years resolution; repeat…

“From now on I will no longer get sucked in by products or people promising weight loss.”

Social media is rife with people, products and advertisements that promise weight loss. Some ads are clearly ads while others ads are disguised by the people who promote them, often popular social media influencers, bloggers and celebrities.

I learned today from a friend and social media influencer, Tara Leong (aka The Nutrition Guru and The Chef), that people can be paid upward of $450 for one post/blog showing them using the product. Tara says to look for these hashtags as a sign someone is being paid #collab, #ad, #ambassador, #spon, #partner or #partnership. If you want to learn more about this, read Tara’s excellent piece on this.

 

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It should come as no surprise that the advertising/marketing industry generally cares more about money than people, I’m sure even the most easily influenced people can recognise this. So why do we continue to get sucked in by marketing?

Trust – As humans we need to trust others, and when our trusted role models or people we respect get on board the marketing train, we want to believe them. I wouldn’t be surprised if many of the people promoting products actually don’t realise the harm they are doing, after all, many of these people are in naturally smaller bodies and haven’t experienced a lifetime battle with food, exercise and weight. Some of them may truly believe what they’re promoting will work. But if you’ve tried everything and nothing seems to work long-term, then perhaps it’s time to start questioning the products.

Hope – Hope is also a key aspect of being human and it’s human nature to feel that “this time, this one will work”. Most, if not all, weight loss products and people promoting them play on this emotion. 

Desire – We live in a world where being thinner is equated with success, worthiness, attractiveness, health and happiness. It’s completely normal to have a strong desire for these things. Again, weight loss products and people promoting them play on this emotion. 

When your well meaning doctor or health professional also suggests you should lose weight, this reinforces these desires and even provides a medical reason why you should do it – despite the fact that actual evidence that weight loss improves health long term is lacking.

Exposure – products and people that promote weight loss are constantly in our face, making it very difficult to ignore. Even more so as weight loss is such an emotionally charged subject.

Having given you a bunch of reasons why it’s so easy to get sucked in to the latest weight loss (aka healthy lifestyle) trend or product, if you experience an on-going battle with your eating and body, here are a bunch of reasons to reflect on in order to NOT get sucked in…

  • Any results you gained were short-term and you regained the weight.
  • You didn’t get the results you’d hoped for and you felt a deep sense of failure and shame.
  • You were left feeling worse about yourself when it didn’t work, or after you regained any lost weight.
  • In your years of trying to lose weight, you’ve actually become heavier.
  • You wasted your hard earned money on something that didn’t bring about the results you so dearly hoped for.
  • You wasted your precious time and energy on something that didn’t only fail you, but that also probably made you feel worse.
  • The product or program made you feel miserable, you felt hungry, the food was “as boring as bat shit” (as one friend said to me recently) and you missed out on delicious food at parties, dinners or other occasions.
  • The evidence simply doesn’t exist for a product or program that leads to permanent long-term weight loss.

Note: if you feel a particular weight loss product or program has worked for you, then great, but please understand that for most people any results are not maintained long-term and this can lead to a worsening in physical and mental health.

So what can you do?

Here’s a radical idea… have you ever tried to focus on improving your health without weight loss at a goal? The Health At Every Size HAES paradigm allows you to do this through explore these avenues…

  • Learning to eat in a way that is both nourishing and pleasurable – this can be done through intuitive eating
  • If you really feel unhappy in your body, looking at ways to start feeling better in your body that don’t depend on weight loss (the HAES approach is not anti-weight loss, if weight loss occurs as a by product of changing health behaviours then this can be welcomed)
  • For many people, addressing body image concerns is a key part of learning how to truly take care of your body
  • Finding ways to move more that feel good,  that fit in with your lifestyle and that have you wanting to participate for the joy of being active rather than to lose weight 

Need help?

We strongly recommend you seek help from a HAES practitioner in Australia or overseas

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Do you have a healthy relationship with food? – take our free quiz to find out
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Want to undertand how to nourish your body without dieting or restricting food?
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5 steps to eating well – plus what you don’t actually need to do…

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Just as it seems dieting is becoming uncool, more and more people seem to be getting caught up in the dieting world. Rather than diets, people now talk about wellness plans, macros, sugar free, keto and in some cases, choosing veganism – all of which can end up being just another diet with only short-term results (if any) and long-term problematic eating behaviours (such as the restrict-binge-restrict cycle) and weight cycling.

I’ll pause here to stay choosing to eat vegan for reasons of animal welfare is a perfectly valid choice. However, as a dietitian, I am seeing and hearing about many people turning to veganism for their health, because it’s “cleaner” and although people may not say so explicitly – for weight loss or to enhance how their body looks.

While for some people, even this reason may be a valid choice, for many it is not and the result is getting caught up in the same diet cycle and pattern of disordered eating and body image mess that dieting creates.

If you are fed up struggling with your eating and feeling awful about your body, you have to get yourself out of the the dieting and body image mess our culture has created. You need to take a step back from much of the “wellness” industry and anyone who claims they have the answers you’re looking for through eating certain foods or through the right way to eat for your body. There is no one right or magic way to eat that is going to be your golden ticket. There are a gazillion different ways of eating well, just look at various cultures around the world and how variable their diets are.

In fact, loosening your grip on the food focus, and even on nutrition, may be exactly what you need to start feeling calmer around food and start being able to tune into what your body truly needs. Your body is amazing organism and can guide you with how look after yourself. But with so much external noise about how to eat, how to exercise and how your body should look and feel – it’s easy to lose touch with what your body is telling you. I urge to experiment with taking a step back from all the “health” messages and instead, turn your focus inwards and see what your body tells you.

Some people will be able to do this without too much difficultly, but some people will really struggle, especially if you’ve been caught in the diet cycle for some time or if you feel really bad about your body. If this is you, you might like to seek help from a health professional who works under the Health At Every Size and Non-Diet paradigm.

 

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Do you have a healthy relationship with food? – take our free quiz to find out
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Want to undertand how to nourish your body without dieting or restricting food?
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So how do you know if you’re doing intuitive eating right?

Beware of podcasts, books or programs that talk about intuitive eating (or mindful eating), but also claim to help you lose weight.

The point of intuitive eating is to relearn how to eat based on your bodies appetite cues, something you were born with, but may have lost through dieting, food restriction, weight loss pursuits or just living in a world where many people eat for reasons other than hunger.

Intuitive eating is about reconnecting with the pleasure of eating and fostering a calm relationship with food and body. Intuitive eating also involves learning to eat in a way which nourishes your body adequately.

 

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If a person loses weight through eating more intuitively, this is a SIDE EFFECT and not everyone’s weight will change. Weight loss is not, and should not, be a goal of intuitive eating.

Why?

Eating to appetite is about meeting your bodies energy and nutrients needs, not a marker for body size. Not everybody is meant to be thin (or thinner than they are) and some people when they have consistent access to adequate food will be in larger bodies. In addition, if you have lost and gained weight a number of times, you may have changed your bodies set point to a higher weight. If you feel this is you and you struggle with your current body and feel losing weight is the only way you’ll ever feel better, or be healthier, then I urge to seek help from a Health At Every Size/Non-Diet practitioner.

As the intuitive eating approach becomes more and more popular, I am hearing more people express that intuitive eating “didn’t work” for them. In most cases, this is because they have used intuitive eating as a means to lose weight and they didn’t lose weight, or “enough” weight. 

If you’re practising intuitive eating for weight loss, you are doing the “intuitive eating diet” or “hunger-fullness diet” and not actually practising intuitive eating; and as we all know – DIETS DON’T WORK!!

So how do you know if you’re doing intuitive eating right?

  • You feel calmer around food
  • You spend a lot less time thinking about food
  • You are learning to enjoy all food without guilt
  • You are starting to notice appetite cues and are learning to trust them
  • You sometimes eat less as you realise you’re not that as hungry, or you’re full
  • You sometimes eat more as you realise you need more food
  • You are starting to get more pleasure from food and may even find yourself craving things you never thought you would

For most people, it can time for these changes to start happening and many, if not most, people will need to address how they feel about their body as a key part of learning to eat intuitively. If you are focused on weight loss, you will continue to see your body as a problem and this will prevent you from truly learning to trust your body with food again.

dietitian melbourne

 

 

 

Do you have a healthy relationship with food? – take our free quiz to find out
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Want to learn how to nourish your body without dieting or restricting food?
Learn about intuitive eating with our ebook Nourish.

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Diet culture sucks!

Do you want to fight back against diet culture? You can. Try out any of these responses next time you hear someone talk about food in the context of weight or “being good”.

Diet culture: “you’re so disciplined”

You: “not particularly, I genuinely look forward to eating this… look how colourful it is!”

Diet culture: “I wish I could eat that”

You: “you can! Here have some, just pop in your mouth and chew”

Diet culture: “that looks so naughty”

You: “really, I don’t think it’s done anything bad… and it’s so yummy, it’s divine!”

Diet culture: “you’re so good, I wish I could be like you”

You: “you can, it’s easy*, just eat whatever you’re hungry for”

Diet culture: “I’d get fat if I ate that…”

You: “You’re telling me if you ate this, you’d wake up fat tomorrow?”

Diet culture: “is this your cheat day?”

You: “nope, I don’t need those to enjoy my food”

 

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In summary…

No, it’s not OK to comment on someone else’s food – unless of course you’re saying how yummy it looks!

Eating a salad doesn’t have to mean you’re on a diet, watching your weight or being good. Ideally it means you enjoy and want to eat a salad.

Choosing to eat a toasted cheese sandwich or burger doesn’t have to mean you’re being indulgent, naughty or having a cheat day. Ideally you’re eating that food because it’s what you really feel like and it’s satisfying.

If you’re eyeing someone else’s lunch and thinking “ooh that looks good, I wish I could eat that…” my advice (if you asked me), would be to eat the goddamn food, you may just be pleasantly surprised!

This is just a small taste (pardon then pun), of what intuitive eating is all about… often learning how to eat intuitively again is complex, if you struggle with your eating or body image, please seek help from a professional who is experienced with intuitive eating and is aligned with HAES principles.

dietitian melbourne

 

 

 

Do you have a healthy relationship with food? – take our free quiz to find out
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Want to learn how to nourish your body without dieting or restricting food?
Learn about intuitive eating with our ebook Nourish.

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It’s ok to choose not to include certain food in your diet

As a non-diet dietitian, I don’t often post about the choice not to eat certain food, or to follow particular style of eating.

When it comes to nutrition and how we eat, nothing is black and white. There is no one right way of eating and no one wrong way of eating.

Unless you have a food allergy or intolerance, no one food type will cause you ill health and no one food type will give you health.

Just as it’s ok to eat whatever you feel like, it’s also ok to choose not to eat a certain food or type of food if that’s what feels right for you.

Having a highly nutritious diet does not make you immune from health issues and having a less nutritious diet doesn’t necessarily mean you’ll suffer from a diet related disease.

Because we can’t be black and white, we can’t say that following a particular style of eating is wrong, even if we don’t agree with it.

However you choose to eat and whatever label you might put on it, such as low carb, paleo, vegan, sugar free, as long as you are making this choice because it’s what feels right for you, and it doesn’t cause any distress, then this is not going against non-diet or intuitive eating.

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Recently I had dinner with a friend who has chosen a low carb way of eating. We were able to share a delicious meal and she simply chose not to eat a couple of things. This caused her no distress and she didn’t feel she was missing out in any way. However, the difference between my friend’s experience with eating and most of my clients, is my clients have often had a life-time of struggling with their eating and body image, without the dietary changes yielding the results they had hoped for.

As nutrition professionals, we need to respect other people’s decision with how to eat, if that’s what they’re comfortable with and especially if they haven’t asked for our opinion. As nutrition professionals, if people look to us for guidance, then we have the right to advise as we see fit and in a fashion that holds up to our clinical experience and to current evidence. As individuals, we all need to consider that what works for us, may not be what’s best for someone else, and we also need to respect other people’s decision with how to eat, if that’s what they’re comfortable with and if they haven’t asked for our opinion. Discussing nutrition with people you know well and perhaps giving some tips is most likely fine – however – unless you are a nutrition professional, you probably shouldn’t be giving specific nutrition advice to the general population, or people you don’t know well.

As a non-diet dietitian, I encourage my clients to lift any food restrictions or food rules and to start enjoying all foods. For people who have experienced distress with their eating and body weight/size for many years, this is an important first step. It is important because the restrictions or food rules have not brought about the desired changes, at least not long-term, and very often the person is trapped in a cycle of disordered eating and damaged psychological health. Breaking this cycle, requires healing one’s relationship with food and body and this requires lifting restrictions around food. However, once a person has healed their relationship with food and body, they may then find themselves in a place where they can manipulate their diet in a way that feels right for them. 

dietitian melbourne

 

 

 

Do you have a healthy relationship with food? – take our free quiz to find out
.

Want to learn how to nourish your body without dieting or restricting food?
Learn about intuitive eating with our ebook Nourish.

Click the banner to grab your copy today!

non-diet dietitians Melbourne