Struggling with food guilt? Discover these evidence-based tips from a dietitian to build a healthier relationship with food, minus the guilt.
Have you ever gone out for dinner, really wanting to order the pizza, but instead chose the salad because it felt like the “healthier option”? Or maybe you did order the pizza, but afterward, you found yourself thinking, “Ugh, I feel so guilty for eating that.”
Food guilt can be tough to overcome, but it doesn’t have to rule your life. If you have ever encountered a situation similar to this one, you might benefit from improving your relationship with food. It takes a shift in mindset and a true understanding of why we eat in order to combat these feelings.
In this post, this dietitian is sharing evidence-based strategies that can help transform your relationship with food. The more you utilize these strategies, the more in control you will feel over your feelings, thoughts, and actions around food. Dare I say you might even order the pizza next time without a second thought!
The Struggle is Real: My Journey with Food Guilt
Let me tell you, overcoming food guilt is no easy feat—I’ve been there myself. It can feel especially overwhelming when you’re not sure where to start. For me, food guilt developed during a time when I felt insecure about my appearance. I knew I wanted to make a change in my eating habits, but I wasn’t exactly sure what that change should look like.
So, like many people, I decided to focus on eating foods I believed were “healthy” and avoiding anything I thought was “bad”. However, this approach of labeling foods as “good” or “bad” was exactly what fueled my food guilt and eventually led to disordered eating. Whenever I ate something from the “bad” list, I found myself spiraling into self-criticism, trapped in the diet and restriction cycle.
It was a tough place to be, and it took time to recognize that this mindset wasn’t helping me feel any healthier or happier. If you’ve ever felt like this, know that you’re not alone—and there’s a way out.
What is the diet & restriction cycle?
Let me start by saying you’re not alone if you find yourself stuck in the cycle of dieting and restriction. So many people experience this, and it’s more common than you might think.
The cycle often starts with the decision to follow a restrictive diet or to cut out certain foods or food groups. Initially, it might seem manageable, but over time, the sense of deprivation kicks in. We start to miss the satisfaction and energy that comes from eating a balanced variety of foods.
Eventually, after feeling deprived for long enough, it’s only natural that we give in and “break the rules.” Of course, we do—we’re human, and it’s completely understandable.
We feel bad for straying from our plan, and in an attempt to ease that guilt, we start the cycle all over again, each time feeling more frustrated and disappointed in ourselves. This is why restrictive diets are unsustainable.
I know this feeling all too well. I’ve been there—feeling ashamed when I couldn’t stay “on track.” I remember how proud I felt when I was eating “healthy” again, but as soon as I had a treat like cake or ice cream, I’d fall right back into the cycle.
How I overcame food guilt
But here’s the good news: I managed to break free from it, and you can too! I got to a point where I was just so tired of the constant struggle. All I wanted was to feel happy and in control of my eating habits.
I shifted my mindset and made my goals more realistic. Of course, I could have sought help from a dietitian, but since I was studying to become one myself, so I applied what I learned to my own life. It wasn’t easy, but now I’m finally in a place where I can enjoy all kinds of foods without feeling guilty.
And I want the same for you—because life’s too short to spend time feeling stressed about food!
I’m here to share what I’ve learned so you can break free from this cycle too. It all starts with shifting your mindset and understanding the role food plays in your life. By the end of this post, you’ll have practical tips to help you feel more in control of your food choices—without guilt.
What causes food guilt?
Food guilt often stems from how we perceive and categorize food in our lives. Ask yourself: do you see food as a source of nourishment and energy, or do you label certain foods as “good” or “bad”? This black-and-white thinking can contribute to food guilt.
Other common causes of food guilt include:
- A poor relationship with food
- Unhealthy eating habits
- Unrealistic weight loss goals
- Influence of diet culture
Recognizing these factors is the first step to understanding and overcoming food guilt.
Tips to overcoming food guilt
Practice eating intuitively
Intuitive eating is a powerful approach that can help you overcome food guilt, but it takes practice. Many of us eat on autopilot, focusing on hunger alone without paying attention to what we’re eating, how quickly we’re eating, or even the taste of our food.
Intuitive eating encourages you to be more mindful by paying attention to your body’s hunger cues, the flavours of food, and the experience of eating. By slowing down and savoring your food, you can develop a healthier, guilt-free relationship with eating.
Recognize your hunger cues
It’s important to acknowledge when you’re hungry and differentiate between physical hunger and emotional hunger. By identifying the difference, you can respond better to your body’s true needs instead of using food as a response to emotions.
Recognize fullness
Learning to recognize when you’re full is just as important as acknowledging hunger. Tune in to your body’s signals and stop eating when you feel satisfied, rather than overly full. This awareness can help you build a healthier and more balanced relationship with food.
Change your perspective about food
In today’s world, social media often bombards us with messages like “Eat this, not that” or “Avoid these foods for a flat tummy”. These messages promote a rigid view of eating that can make it easy to view food as the enemy when in reality, food is just food.
While some foods are more nutrient-dense and beneficial for our health compared to others, labeling them as “good” or “bad” creates an unhealthy mindset that often contributes to food guilt.
When we categorize foods in this way, we set ourselves up to enter a cycle of guilt and restriction, which I explained in more detail above. This cycle can be difficult to navigate and can impact your relationship with food and your overall well-being.
Instead, try viewing food as a source of nourishment, enjoyment, and balance. By removing the labels and allowing yourself to enjoy all types of food in moderation, you can build a healthier, more positive relationship with eating.
So next time you see a post promoting restrictive eating, try scrolling past it and reminding yourself that food doesn’t have to be about rules and guilt—it’s about nourishment, balance, and more!
Tip: Follow licensed dietitian’s that share evidence-based information about nutrition!
Ditch dieting
Have you ever jumped on diet trends, like cutting out carbs or trying a 1200-calorie meal plan? If you have, how did that make you feel? Chances are it didn’t make you feel too good. These diets can leave us feeling deprived and frustrated rather than feeling empowered.
Dieting often involves cutting out entire food groups, and/or restricting your intake with the goal of weight loss. Sure, you might see some quick weight loss, but restrictive diets can actually do more harm than good.
Why Dieting Isn’t the Answer
Fast weight loss might sound appealing, however you might be missing out on essential nutrients for health and well-being. For example, our bodies main source of energy is carbohydrates and when these are restricted from our diets, it can be common to feel tired, stressed, and have trouble concentrating.
Dieting is also not sustainable. People often view diets as short-term solutions rather than a lifestyle change. Once weight loss goals are achieved, it can be common to return to old eating habits leading to weight regain.
This lack of focus on making healthy and sustainable lifestyle changes ultimately makes restrictive diets not worth it. It’s time to ditch the diet mentality and embrace a balanced, enjoyable approach to eating!
Stop restricting
Restriction is the root of many issues, including food guilt. Whether it’s cutting out entire food groups or avoiding your favorite treats, restriction often leads to cravings. When you restrict yourself from these foods, you may feel a sense of deprivation that only intensifies your cravings.
Here’s the thing: life’s too short to see food as the enemy! It’s perfectly okay to enjoy that cookie you’ve been dreaming about. Allowing yourself to have the foods you love without guilt is key to building a healthier relationship with food.
Honour your hunger cues
Did you know that going longer periods of times between eating might actually slow down your metabolism? Your body thinks it’s in survival mode which can lead to overeating later on because your body feels the need to make up for the lack of energy.
Instead of pushing your hunger aside, start honouring your body’s signals. Listen to what your body is telling you and aim to eat balanced meals and snacks throughout the day. Not only will this help keep your metabolism running smoothly, but it will also allow you to enjoy food without guilt.
Final Thoughts
Breaking free from food guilt and embracing a healthier relationship with food is a journey that takes time and self-compassion. It’s not about strict rules or labeling foods as “good” or “bad.” Instead, focus on balance, enjoyment, and listening to your body’s needs.
Remember, food is not the enemy—it’s a source of nourishment and pleasure! As you incorporate these evidence-based strategies into your daily life, you’ll find yourself feeling more empowered and in control of your choices.
So, the next time you’re tempted to have a dessert or punish yourself for indulging, remind yourself: life is too short to feel guilty about eating. Instead savour every bite, celebrate your choices, and enjoy the journey of building healthy lifestyle habits to nourish your body—guilt-free!
Disclaimer: The information in this blog post is intended for general informational purposes only. If you are struggling with intense food guilt or disordered eating, professional guidance can help. Please consult your physician or the NEDIC helpline.