Posts tagged Intuitive Eating Stuggles
How to Stop Restricting in Intuitive Eating

Whether you’re new to intuitive eating or have been at it for a while, I think you’re going to benefit from today’s discussion about (unconscious or unrealized) restriction. I’ve received many questions and comments lately that all revolve around restriction and today I'm digging deep into it to shed some light on where you're limiting yourself. 

For example:

…You want to eat a plate of vegetables, but doing so makes you feel “virtuous” — and triggers you to eat something you deem “bad”, “unhealthy,” or “indulgent.” 

…You don’t want to deprive yourself of sweets, but you don’t feel satisfied by the amount of sugar you’re eating until you feel you’ve overdone it. 

…You’re trying to create new health habits and behaviours, but your mind is always rebelling or resisting these changes. 

Intuitive eating, body positive, health at every size, non diet approach, nutrition. How to stop restricting in intuitive eating.

There’s all kinds of ways to restrict that impact our ability to eat in ways that feel good to us. 

Let’s take the first one. If you believe you’re being “good” by eating a plate of vegetables, you’re still working through your diet culture hangover. If eating a plate of vegetables triggers you to eat sweets, it’s possible that meal was not satisfying to you. 

But my biggest question here is: when you’re eating all the vegetables and rebelling, who are you eating the vegetables for? Why are you eating the vegetables? And be really honest here. If the answer is “with the hopes of weight loss,” it’s not actually the vegetables that are triggering the desire for sweets. It’s the perception of restriction and scarcity symbolized by the plate of vegetables. It's that you associate the plate of vegetables with dieting and weight loss. 

Put another way:

What you think is happening:

I eat vegetables —> I want and eat all the sweets 

What is actually happening:

I’m going to eat vegetables —> a plate of vegetables makes me think I’m dieting —> I want and eat all the sweets. 

The problem has nothing to do with the sweets or the vegetables, but your relationship with sweets and vegetables. Here’s a few ways you can tackle this issue:

  1. Get crystal clear on why you eat vegetables. What words come to mind?

  2. What’s your goal? Why do you want to eat nutritious foods? How will your life change?

  3. Why do you associate vegetables with dieting and weight loss?

  4. Do you enjoy vegetables? How could you enjoy them more?

  5. Are you truly giving yourself permission to eat sweets?

Try asking yourself the above questions and unpacking this a bit further so you can really get at the bottom of what’s triggering you. 

Now let’s say you eat sugar, but you never feel satisfied by what you’re eating until you’ve overdone it and feel sick to your stomach. Let’s explore this. 

Maybe part of you knows if you eat too much sugar (for your body), you’ll get a stomach ache. 

Maybe part of you knows if you eat too much sugar (for your body), you’ll experience low energy.

And maybe these narratives are also competing with the following narratives:

I’ve always overdone sugar and I always will. I don’t know how to control myself around sugar. 

I’m addicted to sugar, but I guess I’ll *try* this intuitive eating thing…

Which further compound the issue. 

Here’s the thing: by placing expectations and limits on these foods before you’ve even started eating them you are engaging in a restrictive mindset. 

Here’s how I would solve this split, restrictive situation. 

  1. Sit down to eat without any distractions.

  2. Instead of going in with a set limit, try to exploring. E.g.: “I’m just going to see how many it takes to satisfies me.” Go in without any preconceived notions or judgment.

  3. Try eating your favourite foods slowly. This can take time and practice, especially if this food still carries a significant charge. This will also give you time to register when you’ve had enough sugar to satisfy. Take note of your pace.

Now, what about when you’re trying to create new health habits and behaviours, but your mind is always rebelling? 

Unpack this. Do your new goals feel like too much to you? Oppressive? Restrictive? I want you to think really hard about what you actually want and why you want it. What will it give you? Get crystal clear on the meaning behind your goals so that they really are internally- vs. externally-driven. 

WHY DO I STILL FEEL OUT OF CONTROL AROUND FOOD?: DEEP DIVING INTO RESTRICTION

When coaching clients through the intuitive eating process, many people find unconditional permission a super tough act to integrate. 

If you’re relatively new to intuitive eating and slowly working through the intuitive eating principles, you may feel ready to throw in the towel. You’re eating all the things! You’re eating the cake! You’re honouring your hunger and fullness cues! 

You’re eating with attunement! You’re enjoying dessert, feeling comfortable around potato chips, and going out for ice cream with friends. All experiences and pleasures you previously denied yourself. 

But regardless of what you tell yourself, you still feel out of control. You worry you’ll never stop eating. You worry you’ll never stop gaining. You find you can’t not eat an entire pint of ice cream in one go. If there’s cake in the house, you’ll find it. Cheeseboards? Game over. 

Intuitive eating, body positivity, health at every size, eating disorder recovery.

 

But before you decide that you’re not cut out for intuitive eating — that intuitive eating may work for some people, but not you — we need to dig deep into restriction. 

I’ve never, ever seen binge eating operate without some level of restriction.

I’ve never, ever seen out of control eating without some level of restriction. 

Because the reality is, even if you’re giving yourself “permission,” restriction is often so deeply ingrained that we aren’t even aware of when it's operating. 

I liken restriction to a volcano. Everyone can see when a volcano is erupting. I mean, there’s lava. That’s some very obvious restriction: “I’m on a diet,” “I’m not allowed to eat anything good,” “I don’t buy that stuff,” I would never eat x.” This is lava restriction. You’re fully aware of what you’re doing. 

But what about the kind bubbling beneath the surface? The kind that you’ve never not lived with? We call it “the diet mentality” in intuitive eating because so many people are dieting — even if they’re not on a diet. 

And sometimes it helps to have a coach on your side to identify those areas for you — to point out where you’re still restricting so you can fully make peace with food and body. 

We have to tease out the stories. 

The story your mother taught you about what you need to look like to be loved.

The shame you carry from what your father said to you when you were six. 

The terrible things kids said to you when you were twelve, just as you were trying to make sense of your changing body.

The beliefs you hold about sugar — that you are inherently addicted

…Or the beliefs you hold about carbs — that they make you gain weight.

The belief that weight gain is "bad."

…Or the beliefs you hold about fat — that fat makes you fat. 

The belief that fat is "bad."

The stories magazines and billboards tell you about your worth. 

The story that you should always be on a diet. 

The story your friends repeat about how you should always be on a diet.

The story products marketed to you — the yogurts, the cereals, the snack packs — repeat about how you should always be on a diet. 

The story that there will be a diet that works this time.

The story that we can change our lives by changing our bodies. 

The story that our bodies are wrong, not enough, and we should always be aiming to lose weight, shape up, or ship out. 

The story that women should not weigh. 

Which parts— which stories — of your life are begging you to be smaller? And how can you grow outside of them? What’s included in the next chapter? Who gets to write your book? 

If you are restricting in any way, intuitive eating will reveal it. Today I’d like to dive deeper into the way restriction shows up in our lives and how to begin unpacking it by looking at physical restriction vs. psychological restriction. 

Physical restriction is exactly what it sounds like: where the lack of food is apparent to the naked eye. 

Not all physical restriction creates issues, but I think it’s important to be aware of the way it informs our eating decisions. 

Some forms of physical restriction include:

Seasonal availability. Not all foods are available year-round. I live in Toronto, so let’s use strawberries and asparagus as examples. I experience a greater “emotional charge” with these foods than, say, potatoes and cabbage, because they’re only available for a limited time. 

Ask any business coach: few things move us to action like scarcity. During May and June, I’m loading up on these because I know it’ll be another year until I get them again. And sure, I can eat imported berries and asparagus, but because “it’s not the same,” I can’t help but feel enamoured by these foods. 

Consider this for yourself. How do you feel about sweet potatoes vs. watermelon? Apples freshly picked from the orchard vs. eating those from cold storage months later? 

Travel. Whether you’re enjoying pasta and gelato in Italy or guacamole and margaritas in Mexico, there’s an element of scarcity — restriction — here. Think of the stories you’re told: 1) it’s not the same at home 2) you don’t know when you’ll get to eat quite like this again.

Often, these foods are less expensive — wine is cheaper in Europe than it is in Canada, for example. If you’re someone who “always overdoes it” on vacation or views this as your one chance to go all-out, this can add fuel to the fire. Because you don’t have access to these foods all the time, you may feel compelled to eat more than usual.

By the way: there’s nothing wrong with enjoying a vacation. That’s part of the experience. But your trip may also not be as enjoyable if you’re uncomfortably full the entire time. 

Moving away from home. Nothing tastes as good as mom’s home cooked meals, right? Or Dad’s. Or someone else’s. The point is, when we return home (or to our neighbour’s) after a long hiatus, it’s totally natural to eat more than we normally would. 

We haven’t had access to these foods for a while, which has left us feeling deprived. There’s also the limited-time-offer thing (must get our fill in now!) If you find you eat a bit more whenever you visit family, this may have something to do with this. 

Food insecurity and food deserts. If food was scarce when you were growing up — you never had enough — this may follow you into adulthood. The same can be said for survivors of war, refugees, and those facing excruciating economic conditions. 

What about those struggling in food deserts? Yes — the same. Being denied food, a basic human right, can incite feelings of deprivation and lead to overeating and binge-like behaviours to compensate for that deprivation. 

Food allergies or sensitivities. Allergies, intolerances, and sensitivities can be tricky to navigate (I have Celiac’s disease and understand what it’s like firsthand.) I used to feel out of control around gluten-free donuts, cookies, pizza, and other foods because I so rarely got to enjoy them. I think the biggest takeaway here is to approach your allergy/sensitivity from a place of choice (empowerment) vs. circumstance (disempowerment.) 

For example, you could eat [x food], but you probably wouldn’t feel very well. This might be a more helpful way to frame your eating decisions, as opposed to stating how you “can’t” eat something. I could eat gluten; no one will arrest me. But I’ll feel like shit, so I choose not to. 

Psychological restriction can overlap with physical restriction, but it’s generally self-imposed vs. situationally-imposed. 

For example, believing a food, ingredient, or macronutrient is inherently “bad” for you. This form of restriction can lead you to deny your cravings for favourite foods and to feel deprived, leading to binge-like behaviours and compulsive eating, either to compensate for the deprivation (“stuffing it”) or when in the presence of off-limits foods. Carrying negative beliefs about food the have little basis in science is a form of restriction. 

Denying cravings because you feel the craving is inherently unhealthy — or denying your experience. Believing your body is “wrong” for its cravings, rather than validating those cravings as natural and life-affirming. For example, believing something is off because you’re craving carbohydrates (an oft-demonized macronutrient), or for wanting a cookie. Denying an experience is a form of restriction. 

Not eating something for fear it will lead to weight/fat gain. This is in line with the previous forms of restriction, but it’s important to acknowledge separately. Avoiding “fattening” foods is a form of restriction. Why? Fat isn’t bad — it isn’t a problem to solve — and secondly, when a food caries a higher energy load, we’ll probably fill up on less. Our bodies can self-regulate. If you eat a lot of rich foods, you may naturally crave lighter fare. You could eat more, but you’d probably feel uncomfortably full. 

Not eating something for fear it will give you X or lead to Y. Again, this folds into the other forms of restriction, but has less to do with weight gain/fat phobia and more to do with believing [X food] will give you cancer. While certain foods may help to prevent or support disease, illness has to do with far more than what we put (or don’t) in our mouths. This choice has more to do with fear-mongering than it does with science. 

Being on a diet with “yes” and “no” lists. Same deal. When you’re on a diet, you have lists for which foods are acceptable — and which aren’t. This is an obvious form of restriction that gets dealt with during the first stage of the intuitive eating process. 

Naming foods or eating styles (including slightly more subtle, insidious labels such as “clean eating” and “real food”.) Let’s get one thing out of the way: all food is “real” food. All food is made of chemicals. What makes a food “real”? Most foods are at least minimally processed — it’s what makes them edible and digestible. It also doesn’t matter what these foods are. “Clean” implies some foods are dirty, while others are good and virtuous. Food hierarchies are a kind of restriction, where some foods are better than others (which means the “others” should be avoided.)

If you’re engaging in overeating or binge-like behaviours, there’s a good chance you’re restricting in some way. Which point resonates most with you? Did you experience any “aha” moments while running though these lists?

It's Not About Giving Up, It's About Moving On: Why All Diets Make Us Feel Crazy Around Food
Fear, to a great extent, is born of a story we tell ourselves, and so I chose to tell myself a different story from the one women are told.
— Cheryl Strayed
Intuitive eating, body positive, Health at Every Size, HAES, flexible eating, emotional eating, stress eating, diets, anti-diet, anti-diet project, anti-diet movement. It's not about giving up, it's about moving on: why all diets make us feel crazy around food.
Eating when you’re hungry won’t make you fat. In fact, the opposite is true: eating when you’re hungry helps maintain your setpoint and keep you at the weight that’s right for you, and denying your hunger leads to compensatory mechanisms that trigger fat storage and weight gain.
— Linda Bacon, Health at Every Size

CAN YOU ACTUALLY CONTROL YOUR WEIGHT? WHAT THE SCIENCE SAYS

From what we've gathered so far, the answer to this is no. While there may be certain habits and behaviours that keep us at the lower end of our setpoint, the setpoint itself is largely outside of our control and extremely difficult to manipulate without your body seriously rebelling in response. 

For one thing, weight is regulated by the following main control centres, including things like the hypothalamus, an almond-sized bit of your brain. It's divided into the lateral hypothalamus or LH, considered the "hunger centre" and the ventromedial hypothalamus or VMH, considered the "fullness centre."

 

  1. How Sweet It [Was]:Pre-Diet Culture

  2. The Myth of Diets and Weight Loss

  3. 3 Reasons Why Diets Make Us Feel Crazy Around Food

  4. Can You Actually Control Your Weight? What the Science Says

  5. Solutions for a Post-Diet Culture: The Importance of Self-Care

HOW SWEET IT [WAS]: PRE-DIET CULTURE

Dieting — whether we call it by name or one of its other names, such as “being good” or “watching our weight” — has been rendered so normalized that it’s nearly impossible for most of us to think of food without it. What would life look lies if we were all normal eaters who moved because we enjoyed it, never said “I shouldn’t” in response to a slice of chocolate cake, and associated food with joy?

The truth is, we did live without diets. And we remained relatively healthy. We ate steak piled high with mushrooms and onions, served beside a baked potato and sour cream. Apple pie with cheese. Eggs and bacon, cooked in animal fats; pancakes soaked in sweet maple syrup. And we mostly maintained our weight without obsessing over any of it. 

In fact, a 1970s research study shows that the average weight of a sixty-year-old man was only four to five pounds higher than the average thirty-year-old man (1). So not only were we not dieting, but we were typically maintaining our size throughout life — all the while enjoying a variety of foods and beverages. 

Oh, and all without access to the gyms and fitness studios we’re now privy to. 

So what gives? 

THE MYTH OF DIETS AND WEIGHT LOSS

Many of us have been marketed to all of our lives. We’re taught a) our weight is our responsibility b) our weight can be controlled c) everyone is capable of being thin or at a “healthy weight” d) if we’re not thin, it’s because we have weak willpower or lack self-discipline. 

In my experience, we’re also unsure of how to be healthy —and to make healthy choices — without a diet, eating style, or the diet hangover haunting us. If left to our own devices, wouldn’t we just subsist on ice cream, pizza, and hamburgers?Don’t we need rules to reign us in? 

Yes. And no. 

While restrained eaters — people who restrict in some way — feel they need rules, unrestrained or intuitive eaters do not. When you don’t deprive yourself of any food and allow yourself complete and unconditional permission to eat, you don’t need rules because this very act neutralizes our emotional attachment to shiny objects like cookies and potato chips. 

If we want something, we just have to work at it, right? If we just wanted to be thin enough, we would be. If we just tried. Maybe you worked your way up through the ranks to become partner at your law firm, or completed additional training to teach ESL. 

Maybe you ran the Boston marathon or climbed Mount Everest or opened a yoga studio on your own or studied your way to Harvard or painted your way to a star-studded exhibit or take gorgeous photos for the hell of it. 

Maybe you moved cross-country with your significant other and had three beautiful children who brought more joy to your life than you could have ever imagined. Or you built an empire, never married, and lived happily ever after. 

If we want something enough, we can have it. Except dieting doesn’t really work like that. 

In the end, your need to feed yourself — to not go hungry — will always override your desire to be thin. Survival has an energy requirement, not a size preference. 

At the end of the day, it doesn’t matter whether the aesthetic ideal is Rubenesque or curvy or some weird thigh gap, bootylicious, ripped abs mashup. Because the body you end up with, while modified in part by factors such as food and exercise and environment, is largely determined by your genetics and likely a whole slew of things we’re still discovering.

Not to mention the fact that weight has very little to do with health. While critics of the Health at Every Size® movement are quick to question whether an individual really can be healthy at any size — what about those who are bedridden due to weight? —these black-and-white questions too easily dismiss the movement’s core purpose. 

I don’t believe size is irrelevant; clearly it’s an emotionally-fraught issue. But knowing what we know about diets, diet culture, and the pursuit of weight loss (see below), the most effective and compassionate way to help people to experience authentic health hinges on self-care rather than self-control. 

Basically: instead of prescribing weight loss as the antidote to all things, maybe we could spend a few minutes chatting about sleep, relationship to food, hobbies and interests, enjoyable activity, and so on. 

Ultimately, you didn’t fail the diet; the diet failed you.

SOME BIG PROBLEMS WITH DIETS

1. Diets usually ask us to go hungry (restrict calories) or restrict foods or food groups, which lead us to behave anxiously around food. The former are typically what we consider “real diets” or what I term “Wave I diets” such as mono food diets (i.e. grapefruit diet, cabbage soup diet, Master Cleanse) or diets such as Jenny Craig, Weight Watchers, If It Fits Your Macros/IIFYM, and so on. 

The latter are non-diet diets such as Atkins, South Beach, The Zone, Paleo, veganism or vegetarianism (when approached for weight loss), clean eating, and so on. I refer to these as “Wave II”. 

Food restriction, from my professional experience and research, rarely if ever leads to positive outcomes over the short- and long-term when pursued for weight loss. “If you are a restrained eater,” Linda Bacon writes, “you try to control your body weight and don’t trust your body to do it for you” (40). 

When food is advertised or presented, restrained eaters (people who restrict) are more apt to eat it or overeat it, while unrestrained eaters (intuitive eaters) statistically do not. Over 75 studies actually yield pretty consistent results: “restrained eaters react to emotions and external cues in a nearly totally opposite manner of unrestrained eaters” (Bacon, 41.) 

Just by saying this one line — “you can have this again whenever you want” — I’ve found so much peace around food.

2. Diets have never been proven to work, but our failure in achieving or maintaining their broken promises is often used as a weapon against us. 

Not a single study has even shown that diets work in the long-term save for a teeny tiny number of people. As Bacon details in Health at Every Size, the Women’s Health Initiative — the longest, largest, and arguably most expensive randomized, controlled dietary intervention clinical trial (considered the gold standard in research) — tested whether the calories in, calories out approach actually works. 

20, 000 women were placed on a low-fat diet with calories reduced, on average, by about 360 per day. After 8 years on the diet, there was no change reported in weight from starting point, and average waist circumference had actually increased (3). 

Research conducted on thousands of other diets is consistent with these findings. People may lose weight initially — but nearly always gain it back. Oh, and did I mention these camps were also exercising? They were. (4) In fact, while exercise is great for many things, like improving cardiovascular and bone health, it's not a terrific tool for weight loss. Just ask Julia Belluz, who did the work here and here

And about willpower and self-discipline? As Linda Bacon states, "if you're losing weight and you are below your setpoint, your hypothalamus might direct other body systems to regulate your eating and activity levels as well as your metabolic efficiency, the rate at which you burn calories, to get you to regain the weight" (Bacon, 15.)

FYI: Setpoint theory suggests we each have a ‘natural weight’ our bodies run best at and that our bodies fight tooth and nail to maintain. It’s the weight we’re at when we honour our hunger and fullness cues, aren’t obsessing over weight or food habits, and the one we find ourselves at between diets. Contrary to what some believe, your “setpoint” is not a specific weight, but represents a ten-to-twenty-pound-range, so losing or gaining small amounts of weight may, in the words of Linda Bacon, “won’t be met by compensatory actions.” But there’s no scientific way to determine setpoint; the only way to know is to listen to your body, eat normally, and practice self-care to see where you end up.  

3. Diets rob us of the energy we need to “take up space” in the world and build empires. 

While many of us are concerned with eating less -- or at least not eating too much -- two important aspects of food are so often forgotten in the process. One, that food is pleasure. And two, that we need food -- energy -- to do all of the important work we're here to do.

While dieting makes us mood, lethargic, tired, hungry, and generally unhappy to be around, the opposite of dieting -- intuitive eating -- allows us to get our fill so we're satisfied and able to care for others in addition to ourselves. 

There's also insulin, which regulates blood sugar and is more or less the hypothalamus messenger, delivering energy requests as needed, and gherkin, discovered only in 1999, which operates as an appetite trigger. On top of that, more than 20 chemical messengers have been found to stimulate eating and a similar number suppress appetite (Bacon, 23), which basically means you are up against an army of very hard-working and precise appetite soldiers. 

This system is influenced by many factors, including your emotions and sleep patterns. 

When leptin is working naturally, appetite reduces (we feel our fullness), we feel like moving (hello energy!), and our metabolisms rev up. It appears the role of leptin, at least originally, was to protect fat stores during times of food scarcity. When we stop eating normally, leptin production shrinks along with our fat cells. As a result, appetite increases (alert, alert!), metabolism decreases (quick, we’re losing fat!), and the weight gain comes back.

And then we blame ourselves, when the whole thing was a complex emergency effort coordinated by our bodies and actually had nothing to do with lack of willpower or self-discipline. The opposite is not true, probably because weight gain makes good sense from an evolutionary standpoint. Leptin goes offline and isn’t as easily heard. Why would you want to get rid of the very energy you might need to keep yourself alive? It would be like throwing the money in your savings account down the drain because you don’t need it at this very minute.

Keep in mind that those who are constantly weight cycling (yo-yo dieting) produce less leptin than they did before they started dieting. The reason it gets harder and harder to lose weight with each attempt may be due to age (our metabolisms lower, our muscle mass decreases) but I’d put my money on diets. The more we diet, the harder it is to lose weight. We certainly don’t diet to gain weight, but that’s exactly what happens — because historically that’s what has always happened. And why it’s impossible for diets to deliver on their promises, no matter how many generations perpetuate a myth their ancestors would have ridiculed. 

All of this is to say the human body is not hardwired for weight loss. 

SOLUTIONS FOR A POST-DIET CULTURE: THE IMPORTANCE OF SELF-CARE

Nobody will protect you from your suffering. You can’t cry it away or eat it away or starve it away or walk it away or punch it away or even therapy it away. It’s just there, and you have to survive it. You have to endure it. You have to live through it and love it and move on and be better for it and run as far as you can in the direction of your best and happiest dreams across the bridge that was built by your own desire to heal.
— Cheryl Strayed

Alright then, Sarah, if weight loss and dieting don't work, then how do we improve health? So glad you asked.

#1. Eat for pleasure and satisfaction. Let these two lead the way for you. 

#2. Chew and eat slowly. Savour your food. Pay attention to the textures, aromas, flavours. 

#3. Eat a variety of foods and try new-to-you foods. One of the things most experts can agree on is the importance of variety to our diets. Like broccoli? Try cauliflower next week. Have never tried rapini? Great time to try it! Make chana masala for the first time, or seek out a recipe for delicious roasted chicken. 

#4. Eat with total and unconditional permission. You are allowed to eat when you are hungry.  

#5. Eat without guilt, shame, or remorse. We're not burning down a schoolhouse or committing murder, we're just eating. It's okay to enjoy ice cream. It's okay to enjoy potato chips. It's okay to enjoy green juice or kale salad. It's okay to enjoy whatever it is you enjoy. 

#6. Honour your hunger and fullness. Intuitive eating isn't a diet, so there aren't any rules. You're allowed taste hunger. You can eat something just because you feel like it and it tastes good. But it may not feel good if you do this all the time. 

#7. Show yourself compassion. We say, do, think, and act in ways we don't always like. It's part of the learning experience, and I'd say part of being human and making mistakes. It's okay. Be kind. Be gentle. 

    “Decades of research — and probably your own personal experience — show that the pursuit of weight loss rarely produces the thin, happy life you dream of. Dropping the pursuit of weight loss isn’t about giving up, it’s about moving on. When you make choices because they help you feel better, not because of their presumed effect on your weight, you maintain them over the long run. You do it because you want to, not because you believe you should.” -Linda Bacon (5).

Our bodies crave homeostasis. Nutrition — eating — included. 

Not sure how to ditch the diet and make peace with food? I created a Habits & Behaviour Audit to help you to do exactly that

Related:

Our Healthy Weight Obsession: Why Sizeism is a Problem 

Intuitive Eating Principles: Reject the Diet Mentality

"Feeling Fat": How to Move on From Using Diets as Coping Mechanisms

  1. Centers for Disease Control and Prevention. Ten-State Nutrition Survey 1968-1970. U.S. DHEW Publication No. (HSM) 72-8131.

  2. Leibel, Rudolph L., Michael Rosenbaum, and Jules Hirsch. “Changes in Energy Expenditure Resulting from Altered Body Weight,” New England Journal of Medicine 332 (1995): 621-28.

  3. Howard, Barbara V., et al., “Low-Fat Dietary Pattern and Weight Change over 7 Years: The Women’s Health Initiative Dietary Modification Trial,” Journal of the American Medical Association 295, no. 1 (2006): 39-49.

  4. Gardner, Christopher D., et al., “Comparison of the Atkins, Zone, Ornish, and Learn Diets for Change in Weight and Related Risk Factors among Overweight Premenopausal Women: The A to Z Weight Loss Study: A Randomized Trial,” Journal of the American Medical Association 297, no. 9 (2007): 969-77.

  5. Bacon, Linda. Health at Every Size.