Debunking the diets: A positive relationship with food through “intuitive eating”

Debunking the diets: A positive relationship with food through “intuitive eating”

Common diet trends and fads, such as intermittent fasting, Whole 30, paleo and keto, have recently become enticing because of their promise to help individuals look and feel better. The $60 billion dieting industry has the power to convince users that the body is a problem that needs fixing, encouraging participation in the most appealing diet trend to fix these “issues.” However, Nicole Benner, a registered dietician at Messiah College, would argue that these fads are full of empty promises that can lead to guilt and shame surrounding eating, the problematic assumption that a target weight is equated to health, and food’s control over the body and mind.

According to Benner, people feel disciplined and in control when an initial weight loss takes place during the early stages of a diet. “This early weight loss mainly consists of water weight and muscle loss, giving the satisfaction of short-term results,” she says. “However, studies show that 95 percent of diet participants experience weight regain, and even more weight is often added to the body after a diet has ended.” Complex biological responses take place when an individual goes on a diet—the the metabolism is automatically slowed, hunger hormones increase, cravings are stronger, and fullness hormones become blunted, all leading to the necessity for more food in order to feel satisfied. Many studies are funded by organizations promoting weight loss companies, purposefully excluding the factual information on the body’s response after the diet ends. Diets may initially give the results they claim, but after the 2-5 year mark, companies have received their money and weight loss is not maintained.

What does work?

If these diets will not provide the long-term results people are looking for, how should you go about pursuing a healthier lifestyle? Benner makes a case for the concept of “intuitive eating,” the idea of being mindful of what your body needs and how food affects mood, energy levels and cravings. If food isn’t satisfying our bodies, it will leave us wanting more.

Benner adds, “The messages we see in society are disconnecting us from our bodies, because we’re told to eat what others are eating. We should rely on ourselves and trust that our body is the expert of itself.”

Benner emphasizes that nutrition matters, but restricting yourself from certain foods makes those foods appear more palatable, causing you to binge. “Put all foods on level playing fields,” she says. “What does my body need and when does it need it? What kinds of foods am I craving? What foods does my body respond well to? What won’t leave me feeling sluggish?”

Intuitive eating encourages flexibility in choosing food that sustains us. Self-care is its bottom line, and an individual must work to unlearn diet guidelines and relearn that nourishment trumps rules. Benner’s advice for those wanting to pursue a lifestyle change with food includes finding a credible dietician, exploring resources (such as “The Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship with Food” by Elyse Resch and Evelyn Tribole), or listening to the “Nutrition Matters Podcast” hosted by Paige Smathers. Most importantly, think about food as self-care, nourishment and life-giving substance. If we’re able to focus on food in positive ways, a previously negative relationship with food can be mended. Find your balance, allow yourself to be flexible, and treat yourself to a cup of coffee and a brownie with a friend!

Learn more about the nutrition and dietetics program at Messiah College.