There are no โgoodโ or โbadโ foods
Start looking at foods as more nutrient dense or less nutrient dense.
Labeling foods as โbadโ is likely to make you want them even more. Then when you finally give in and have them, you are likely to feel like you have failed. Then those feelings of failure can spiral into guilt and bingingโฆand so the cycle repeats.
Try looking at your overall nutrition, rather than trying to label and pigeonhole every single food.
Stop using phrases like โbeing naughtyโ or โIโm going to treat myselfโ
What generally happens after you have done something naughty?
Thatโs rightโฆyou regret it, feel guilty and then spend the rest of the day (or week!) beating yourself up.
This can in turn lead to further self-sabotage behaviours and less conscious choices.
If you want to have something less nutritious, just do it mindfully and enjoy it with zero guilt or judgment.
Say no to โcheat mealsโ or โcheat daysโ
If you are living a healthy, balanced, non-restrictive and sustainable lifestyle, why would you need to โcheatโ on yourself?
Is this healthy? No!
Is this necessary for the general population striving for healthy body composition and balanced lifestyle? Certainly not!โฃ
The main functions of a cheat meal are:โฃ
a) to provide a mental break from severe dieting, as it is used as a reward for being in an extreme caloric deficit for extended amounts of time.โฃ
โฃb) to replenish depleted muscle and liver glycogen and restore energyโฃ.
โฃc) increase leptin levels (a hormone that regulates energy levels).โฃ
If you are eating a healthy, varied and non-restrictive diet, you donโt have to worry about any of this!
If you need to cheat on yourself, it means you are doing something far too restrictive and unsustainable anyway.โฃ
In summary, if you want vegan pizza, ice cream or birthday cakeโฆor whatever else you fancy, go for it!
Just make that conscious choice and enjoy it with zero feelings of being wrong, naughty, or feeling guilty afterwards.
Remember, itโs not about being โperfectโ. Itโs about being mindful and sustainable.
Just strive to make 80-90% of your nutrition comprised of whole foods which are nutrient dense and accept the fact that there will be 10-20% of less nutritious foods.
This way will be much more enjoyable and sustainable. It will also be much easier on your mindset and mental health, and allow you to have a better relationship with yourself.
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