by Lisa Golebieski, M.S.
One thing I teach people is to not deprive yourself of foods you love while on a diet. I always recommend a smaller portion or a healthier version by changing up the ingredients. If we deprive ourselves of the foods we enjoy to eat we will have what is known as “Food Resentment”. This is when you start resenting the fact that the foods you love have caused you to gain weight and now you can’t have it any longer. This is far from the fact.
Most reasons for weight gain is due in part of us overeating. If we all eat the recommended serving sizes (also see my blog called “Let’s Stick to The Serving Size” https://drferraioli.wordpress.com/2013/09/08/lets-stick-to-the-serving-size/) or reduce the amount of what we already love to eat, then we won’t have any feelings of “Food Resentment”. This is why I don’t always agree with diets that make you eat only what is on their plan. I prefer to reduce calories and serving sizes teaching to incorporate healthier choices along with some of the things we already enjoy eating. I do recommend replacing any food that contains the four bad boys (High Fructose Corn Syrup, Partially Hydrogenated Fats, Monosodium Glutamate and Artificial Colors) by switching to a comparable brand that tastes just as good but doesn’t contain these potentially harmful ingredients.
We are all born with taste buds that naturally enjoy certain flavors, tastes and textures. Culturally, we are also exposed to many foods that we grew up eating. These foods become a part of who we are, memories of our childhood and a comfort as we grow older. This is the main reason why we must try to create a healthier diet but to also allow ourselves to indulge a little in the foods we adore. This is a balance of moderation and “Will Power”. Being able to enjoy what we love in moderation but to also have “Will Power” to not overdo it. Taking the time to sit down and slowly enjoy every mouthful….the smell, the texture, and the sensation of how amazing it tastes on the palate. If we do this with all the foods we enjoy, we will appreciate the time when we indulge a little.
As mentioned earlier, “Will Power” must be part of keeping tabs of controlling our indulgences. This is not always an easy task when large amounts of the foods we love are right in front of us for the taking. We must take a breath and remember that we can have a serving of the foods we enjoy and then to make a promise to ourselves that we will slowly savor each bite. For example, say you love lasagna and you’re at a party. There is a huge tray of hot bubbly lasagna calling your name….there is so much of it you can fill your plate to the brim or go back for seconds. This is where the voice of “Will Power” must be heard. “Yes, I can gorge myself….BUT today I WILL (Power) NOT”. We must accept that one serving size will be enough to satisfy our cravings of wanting more. With practice, it will become much easier. It is suggested that if we do have the urge to indulge in more than we should, replacing it with some fresh fruit and vegetables or even a glass of water with lemon or a cup of coffee/tea will help thwart off the temptation.
Some ideas to help with maintaining our “Will Power” include:
- Avoiding all you can eat buffets.
- Splitting or sharing a meal.
- If at a party buffet, try to sit at the farthest side of the room away from the food. The distance may help deter the interest in getting seconds.
- Ask for lunch portions, small plate menu items or even appetizers. Add a healthy salad and you have a perfect combo of a smaller portion of what you love along with a healthier option.
- Always aim to bring home a doggie bag if you get a regular sized meal. You’ll eat less and have a meal for the next day.
Eating is one of the most enjoyable experiences in our journey through life….let’s not fully deprive ourselves. Make food our friend by savoring smaller portions, incorporating healthier options…..I use the word “incorporate” because it is much easier to add in something healthier to our diets than to remove a food we love. It is all about creating balance and not overeating. When our diets are balanced our bodies adjust and become perfectly balanced naturally.
Food for thought……Inspiration for life…….
Lisa Golebieski, MS, Holistic Nutrition Consultant, Certified Health Coach
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