Ditch Fad Diets: Become a Conscious and Intentional Eater in Midlife
Have you ever finished a meal so quickly that you don’t remember the taste or consumed popcorn while watching a movie, and suddenly the bowl is empty? Most midlife women can relate to mindless eating at some point.
Your emotions, thoughts, beliefs, and environment influence what and how much you eat. Add to the fact that the extreme diet culture penetrating society today (positively or negatively) influences your food beliefs, and how you comply with those beliefs may impact how you feel about yourself.
Whether it’s vegan, paleo, keto, Whole 30, flexitarian, or even “nondiet” diet beliefs, the ideology of ONE WAY of eating versus another can leave you feeling in control one day and frustrated the next, or on the “team” today and kicked out of the club tomorrow. Diet culture promotes the idea that there is one right way to eat, and you must follow strict food rules to be a part of the team.
It’s time to be done with diets and restrictive thinking! Over our 50-plus years, we have not seen friends or family sustain weight loss or positive health outcomes by complying with one particular fad diet over another. Plus, diets foster a loss of joy in eating and rigid black-and-white thinking around food. We wrote about it here. Yet, we continue to witness new fad diets hit the landscape every year, and the divisive culture followers promote is not helping anyone improve their health and flourish.
You’ve told us midlife weight gain is one of your biggest challenges, yet you don’t want to jump on another fad plan only to be disappointed again. So what do you do?
Start with conscious, intentional eating to develop an awareness of the relationship between what and how much you eat and your body, feelings, mind, and interconnectedness.
It’s assumed we only eat in response to hunger, which we all know isn’t accurate. Our social (who we surround ourselves with) and physical environment (food accessibility, price, and portion size) influence our behaviors including what and how much we eat.
That’s why developing mindful or intuitive eating principles can help you ditch diets, control how much you eat, and find joy in food, traditions, and culture again.
Mindful eating refers to being fully present and paying attention to the food you eat, the experience, and your environment with minimal distractions. Jon Kabat- Zinn is considered the founder of mindfulness, which includes mindful eating. Mindful eating (i.e., paying attention to our food on purpose, moment by moment, without judgment) is an approach to food where you focus on the taste, smell, sound, and feelings of what you’re eating when you’re eating it.
It sounds like common sense, but our lives are full of distractions (television, computers, phones, etc.), which we often use when we’re eating and these distractions can cause us to eat too fast, too much, and without pleasure.
Mindful Eating
Mindful eating is a philosophy and lifestyle behavior, not a trademarked diet program or strictly defined principles. Common practices include:
Eliminate eating distractions, such as the TV, phone, or computer.
Eat while sitting down versus standing in the kitchen.
Be curious about where your food comes from, who made it, and how it was prepared.
Be grateful and offer thanks before meals.
Take small bites, chew intentionally, and slow down when you eat.
Savor the food's smell, taste, and texture. Engage all your senses.
Pay close attention to how hungry or full your body feels. What cues is it giving you to start, slow down, or stop eating?
Eat without judgment such as thinking about a particular food being good or bad. When black and white thinking persists, acknowledge your feelings.
Notice internal and external cues that affect how much you eat.
Acknowledge how you feel after a meal or snack.
Mindfulness is intended to cultivate a nonreactive attitude to your feelings towards food and eating, which can help break cycles of over and under-eating. Our eating culture doesn’t promote these principles, so being conscious, intentional, and mindful can help you slow down, eat less, appreciate healthful foods that nourish your body, and find joy in food again.
Intuitive Eating
Intuitive eating, on the other hand, is a specific philosophy aiming to free people from the confines of damaging beliefs around food (and often themselves), with the goal of establishing judgment-free eating. Developed by registered dietitians Elyse Resch and Evelyn Tribole, intuitive eating involves ten core principles which include:
Reject the diet mentality
Honor your hunger
Make peace with food
Challenge the food police
Discover the satiation factor
Feel your fullness
Cope with your emotions with kindness
Respect your body
Movement—feel the difference
Honor your health—gentle nutrition
Intuitive eating is a pattern of eating that focuses on positive psychological and physical well-being first. The focus is to reconnect with your inner hunger and fullness cues, understand external influences such as mood, social, and food availability, disconnect from strict dieting food rules and unrealistic expectations, and love your body regardless of size or shape. There are no good or bad foods, just food.
You’ll notice neither of these approaches focuses on the health of the food first. They both promote paying attention to physiological signs of hunger and fullness to control eating, how your body feels, enjoying your food, and eating without judgment. It is easier said than done, so we strongly recommend checking out the resources below if you’re struggling with eating mindfully or intuitively. We believe it’s hard to focus on what to eat to live well and flourish unless you can first eat in a way that brings you joy, fills you up, and frees you from the black-and-white diet culture.
Midlife Zest
However, we do believe in choosing foods and beverages that optimize your health and eating them in a way that maximizes your well-being. What eating pattern do we recommend?
Our recommendations vary based on you, your history, and your goals. Eating to maximize your health when you’re in a state of good health is different than eating when you’re in a state of sickness or dis-ease, and your goal is to restore health; therefore, our recommendations change accordingly.
Recommended Resources:
Intuitive Eating: A Revolutionary Anti-Diet Approach by Evelyn Tribole, MS, RDN, CEDRD-S, and Elyse Resch, MS, RDN, CEDRD-S, FAND
The Intuitive Eating Workbook by Evelyn Tribole, MS, RDN, CEDRD-S, and Elyse Resch, MS, RDN, CEDRD-S, FAND
Mindful Eating: A Guide For Rediscovering a Healthy and Joyful Relationship with Food by Jan Chozen Bays, MD
The Body is Not An Apology: The Power of Radical Self-Love by Sonya Renee Taylor