{"id":6531,"date":"2023-08-15T04:16:41","date_gmt":"2023-08-14T21:16:41","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=6531"},"modified":"2023-08-15T04:16:41","modified_gmt":"2023-08-14T21:16:41","slug":"toxic-diet-culture-habits-that-are-too-common","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=6531","title":{"rendered":"Toxic Diet Culture Habits That Are Too Common"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">I<\/span>t\u2019s no secret that the wellness world has turned into the wild, wild west. <a href=\"https:\/\/www.wellandgood.com\/danger-wellness-diets\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/danger-wellness-diets\/\">Social media is largely to blame<\/a>, with online platforms becoming breeding grounds for misinformation.<\/div>\n<p>Open TikTok and you\u2019ll be led to believe that <a href=\"https:\/\/www.wellandgood.com\/jell-o-tea-sore-throat\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/jell-o-tea-sore-throat\/\">Jello-is a superfood<\/a> and eating dog food is an appropriate way to hit your protein goals (I wish I were kidding). Or search \u2018#cheatday,\u2019 on Instagram; you\u2019ll stumble upon a casual 5 <em>million<\/em> posts.<\/p>\n<p>Of course, <a href=\"https:\/\/www.wellandgood.com\/lifestyle-changes-diet-culture\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/lifestyle-changes-diet-culture\/\">toxic diet recs disguised as \u2018healthy choices\u2019<\/a> have been around far longer than social media has. As a registered dietitian who strives to help people optimize their health in safe and sustainable ways, I can\u2019t help but highlight some of the common habits that may <em>seem<\/em> healthy, but can actually <a href=\"https:\/\/www.wellandgood.com\/diet-culture-lies\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/diet-culture-lies\/\">hurt our physical and mental health<\/a>.<\/p>\n<hr\/>\n<hr\/>\n<h2>4 less-than-healthy habits that are often the result of toxic diet culture<\/h2>\n<h3>Eating the exact same meals every day<\/h3>\n<p>Hear me out: There is nothing wrong with routinized eating. Cooking the same meals on repeat can be a great way to take the stress out of balanced eating, especially during busy workweeks. And to a certain degree, choosing to eat the same foods over and over again makes sense. After all, we like what we like.<\/p>\n<p>But eating the exact. same. meals. day in and day out for a prolonged period of time can also be a form of restriction. I often find that an unwillingness to vary one\u2019s meals stems from <a href=\"https:\/\/www.wellandgood.com\/wellness-trap\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/wellness-trap\/\">diet culture-informed food fears<\/a>.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/toxic-diet-culture-habits\/\" current-title=\"I\u2019m an RD, and I\u2019m Begging You To Reconsider These 4 Toxic Habits That Diet Culture Convinced You Were \u2018Normal\u2019\" current-image=\"Stocksy_txp90be4bd227i300_Small_130678.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-02-14\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/toxic-diet-culture-habits\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/toxic-diet-culture-habits\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/toxic-diet-culture-habits\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>For example: Perhaps you know the exact caloric content of your usual breakfast, lunch, and dinner and therefore don\u2019t want to mix things up out of fear that you\u2019ll consume slightly more calories (or simply not know <em>how<\/em> many calories you\u2019ve consumed). Or maybe it has nothing to do with numbers, but certain foods feel \u2018safe\u2019 to you and anything else feels strictly off-limits.<\/p>\n<p>The diet industry has convinced us that we should rely on external factors (such as calories) to tell us what and how much to eat, instead of relying on internal wisdom, like our hunger and fullness cues, our cravings, and our personal preferences.<\/p>\n<p>If you find yourself unable to mix up your daily meals, I encourage you to examine <em>why<\/em>. It may well be a love for your staples. I personally eat nut butter with my breakfast every single day and wouldn\u2019t have it any other way. But if veering away from your go-tos feels downright uncomfy or even scary, consider working with a registered dietitian and\/or therapist who can help you navigate this.<\/p>\n<blockquote>\n<p>The diet industry has convinced us that we should rely on external factors (such as calories) to tell us what and how much to eat, instead of relying on internal wisdom, like our hunger and fullness cues, our cravings, and our personal preferences.<\/p>\n<\/blockquote>\n<h3>Subscribing to the idea of &#8216;cheat days&#8217;<\/h3>\n<p>I once heard someone say: \u2018Diets are like relationships. If you have to cheat, it\u2019s probably not the right one for you.\u2019 Cue the mic drop.<\/p>\n<p>Jokes aside, the concept of a \u2018cheat day\u2019\u2014i.e. the one day of the week that you allow yourself to eat whatever you want\u2014is anything but healthy. For one, the practice fundamentally fuels the restrict\/binge cycle by encouraging us to deny ourselves the majority of the time, momentarily overeat (often to the point of physical discomfort), and then restart the cycle all over again. Cheat days are also less than ideal for our digestion and <a href=\"https:\/\/www.wellandgood.com\/what-raises-blood-sugar\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/what-raises-blood-sugar\/\">blood sugar<\/a> balance.<\/p>\n<p>Contrary to what diet culture may have taught you, eating patterns that encourage deprivation do not serve us long term.<\/p>\n<h3>Eating differently ahead of meals out or events<\/h3>\n<p>Consider this multiple choice question: You have a big event later this evening that will likely involve heavier eating and\/or drinking. What does the first half of your day look like?<\/p>\n<ol>\n<li>You fit in a serious workout and scrape by on a green juice for lunch to \u2018save up for later\u2019<\/li>\n<li>You eat just like you would on any other day<\/li>\n<li>You say, \u2018Screw it, tonight\u2019s going to be a blowout, so I might as well start the day with a donut and pick up pizza for lunch\u2019<\/li>\n<\/ol>\n<p>Most people fall into one of the two extremes, either \u2018saving up\u2019 or \u2018falling off the wagon\u2019 in anticipation of a more indulgent meal. Spoiler alert: Neither option works well. Showing up to a meal ravenous only increases our chances of overeating (remember that restrict\/binge cycle?), while subscribing to the \u2018screw it\u2019 mentality, much like a cheat day, often leaves us feeling uncomfortable and regretful.<\/p>\n<p>Because <a href=\"https:\/\/www.wellandgood.com\/challenge-food-rules\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/challenge-food-rules\/\">diet culture basically preys on our self-loathing<\/a>, it\u2019s convinced us that one indulgent meal (or weekend or vacation) will significantly impact our body. The truth is, what and how we choose to eat\u2014day after day, year after year\u2014is what truly shapes our health.<\/p>\n<p>To that end, I challenge you to try and <a href=\"https:\/\/www.wellandgood.com\/what-shouldnt-i-be-eating\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/what-shouldnt-i-be-eating\/\">eat as &#8216;normally&#8217; as possible<\/a> ahead of your next big dinner out. Then, once you&#8217;re sitting down at your special meal-slash-event, notice how nourishing yourself earlier in the day changes your experience at the dinner table. You may just be more present, more satisfied, and less uncomfortably stuffed by the time the check rolls around.<\/p>\n<p>(Also, anyone who&#8217;s ever been subjected to a Thanksgiving dinner guest who absolutely *must* annually reinform the room that they skipped breakfast and lunch to &#8216;save their calories&#8217; knows how much that attitude ruins the party\u2014literally.)<\/p>\n<h3>Weighing yourself daily<\/h3>\n<p>I\u2019m not against <a href=\"https:\/\/www.wellandgood.com\/smart-scale-withings\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/smart-scale-withings\/\">stepping on the scale<\/a> if it feels helpful for you. While some people are deeply triggered by the practice, others simply appreciate the data. There is no right or wrong here.<\/p>\n<p>What I don\u2019t recommend is checking the scale daily. That\u2019s because day-to-day weight fluctuations are simply not meaningful. How much water you drank, whether or not you had a bowel movement, and where you are in your menstrual cycle can all cause the scale to shift. Even just the meal you had last night could momentarily tick your weight up, as excess sodium promotes fluid retention.<\/p>\n<blockquote>\n<p>I once heard someone say: \u2018Diets are like relationships. If you have to cheat, it\u2019s probably not the right one for you.\u2019 Cue the mic drop.<\/p>\n<\/blockquote>\n<p>My point? Checking your weight every day often brings more confusion than contentment. Plus, it contributes to that same reliance on outside factors defining our health. That is, if your weight ticks up a couple of pounds but you\u2019re eating more balanced, or lifting heavier weights, or feeling more comfortable in your body than ever before\u2026is the number on the scale really all that valuable? Just some food for thought.<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s no secret that the wellness world has turned into the wild, wild west. Social media is largely to blame, with online platforms becoming breeding grounds for misinformation. Open TikTok and you\u2019ll be led to believe that Jello-is a superfood and eating dog food is an appropriate way to hit your protein goals (I wish &hellip;<\/p>\n","protected":false},"author":3,"featured_media":6532,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-6531","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6531","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6531"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6531\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/6532"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6531"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6531"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6531"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}