3 Foolproof Steps to Get Rid of Food Rules

Holding on to food rules without realizing can be detrimental to your relationship with food. We’re going to explore the ways to determine if you have food rules (without even realizing) and foolproof steps to get rid of food rules and stop acting like the food police.

One of my favorite parts about living a life of food freedom is that my life isn’t bogged down by food rules. 

Life right now, in a lot of ways, feels stalled for many other reasons (hi pandemic life)… but food rules aren’t a part of it for me… and it’s possible for you too!

Let me tell you about a recent time I was so grateful I got rid of rigid food rules…

We made some new neighborhood friends (socially distanced, of course) and took our kids to the playground last weekend. The other couple suggested picking up bagels on the way.

Bagels = carbs = old me would have made excuse after excuse about why I didn’t need a bagel (and blamed a lot on my food allergies too – which is a very valid concern for many, but not for me in this situation)…

Here are some examples of food rules I had in the past that are applicable to this situation:

• A bagel is equivalent to 6 slices of white bread, which you should never eat
• You don’t need to eat carbs during the day
• Carbs are bad
• You should save your calories for dinner later
• You shouldn’t eat carbs if you want to be skinny

I could go on and on…

What happens when you disrupt your food rules…

Now that I no longer subscribe to these food rules, I could enjoy the social aspect of eating bagels over a new friendship (at a safe distant to take off my mask).

Society tells us that bagels are “6 slices of white bread” and totally unnecessary. 

And yes, they’re filled with carbs, very little protein and fat, and that may leave you feeling a little bit sluggish if eaten on their own.

BUT… bagels are also doughy deliciousness that I don’t want to completely eliminate from my life.

And I have more energy and feel more satisfied when I eat carbs throughout the day.

And by giving myself permission to eat the foods I want (instead of feeling left out from this eating experience), I’ll be less likely to binge in the evening.

This eating experience wasn’t about the bagel as much as it was about bonding, in a way, with new friends. Food has that ability.

If I still had food rules (AKA “You can’t eat carbs!”), this experience never would have happened.

Instead, I was able to live my life to fullest right now, without worrying about food so much. 

THAT, my friends, is food FREEDOM.

Eliminating food rules is a great step towards releasing any GUILT or SHAME around eating.

So often clients come to me feeling guilty for enjoying certain foods. But food is meant to be enjoyed, in addition to nourishing our bodies and proving energy.

We shouldn’t feel shame for eating the foods we enjoy.

In fact, when you eat foods that are satisfying to you it’s easier to move on with your life and not micromanage your food intake.

But I get that this can be hard.

When I first begin working with many of my clients they have deeply engrained black and white thinking when it comes to food.

This can look like…

• Calling foods “good” versus “bad”
• Following arbitrary food rules that you don’t even know are truthful
• Keeping a list of “off limits” foods
• and much more

The first step I take with many of my clients is to challenge food rules.

And now I’m sharing how I do this with you!

Here are 3 Foolproof Steps to Get Rid of Food Rules

1. Make a list of your food rules

Now before you say “I don’t have any food rules…” I want you to really evaluate your thoughts and feelings around food.

Do you give yourself permission to eat ANYTHING at ANY time? If no, then you probably have food rules SOMEWHERE!

Just being AWARE of the food rules you have can be a step towards CHALLENGING those food rules to get rid of food rules.

It’s really important that you make a list of your food rules WITHOUT judging yourself.

Observe the rules you may have as you list them out, but avoid berating yourself for holding any rules.

Here are some common food rules I see from clients:

• No eating after 7pm.
• No desserts during the week.
• Carbs are bad. Avoid at all costs.
• 1 starchy carb per day.
• Only 1 fruit per day allowed.
• Drink lemon water or apple cider vinegar every morning.
• Choose either the bread basket or alcohol when dining out.
• No added sugar in any foods.
• Only eat 0% yogurt.

Your food rules can be any beliefs, thoughts, or feelings you have about food. Oftentimes food rules are influenced by past diets that you’ve tried. You may not even recognize it as a food rule because it’s become so engrained in the way you eat.

Try to be honest with yourself as you make a list of food rules you hold onto. You can always add more food rules as they pop into your head over time.

2. Order your food rules from easiest to hardest to break

Now that you have a list of food rules it’s time to start breaking them. The next step can be challenging.

From my experience in working with clients I find that it’s easiest to work through your food rules with a systematic approach. Instead of me saying “now go eat whatever you want,” it’s easier to challenge your food rules one at a time.

The way we do that is order your food rules from what you think will be easiest to break to the most difficult.

It can be overwhelming to break your food rules, so starting with the easiest can make the process a little bit simpler for you.

How do you know what food rules are the easiest for you to break?

It’s a personal choice and it really depends on what beliefs you hold strongest.

Let’s say three of your food rules are…

1. Eat only 1 starchy carb per day
2. Avoid all added sugar
3. Eat only 1 serving of fruit per day

It may be difficult for you to add more added sugar into your diet if you’ve held the belief that added sugar is really bad for your heatlh for many years. Instead, it may be easier for you to break the rule “Eat only 1 serving of fruit per day” because fruit contains other nutrients and natural sugar.

Try not to get hung up on this step. Worse comes to worst, you tackle a harder food rule than you thought first!

3. Challenge Your Food Rules

Now the fun begins… we’re going to challenge your food rules one by one to get rid of food rules. This is also a step that requires a lot of personalization.

The way we’re going to systemically challenge your food rules is to question their validity and work on reframing your thoughts.

One-by-one, for every food rule you have, ask yourself:

1. Is there any scientific evidence to support your food rule?
2. Does this food rule sound realistic and/or sustainable?
3. Can you logically find fault in this food rule?

Then challenge your thought and replace it with a more logical thought and an explanation that makes sense.

Let’s take an example of the food rule: “Eat only 1 starchy carb per day.”

Pssst – here’s a primer on carbs!

Ask yourself:

1. Is there any scientific evidence to support only eating 1 starchy carbohydrate per day?
2. Is eating only 1 starchy carbohydrate per day realistic and/or sustainable?
3. Does it make sense for my body to eat only 1 starchy carbohydrate per day?

You may also wish to physically challenge your food rule at this time. In this case, try eating more than 1 serving of starchy carbs per day and see how you feel.

Here’s what you may find when you ask yourself these questions to reframe your food rule with a more logical thought…

1. There is no scientific evidence that suggests I should only eat 1 serving of starchy carbohydrates per day. In fact, my brain requires at least 150 grams of carbs per day to function optimally.
2. I often crave carbs by nighttime if I only eat one starchy carb per day, so it’s not very realistic for me, nor sustainable.
3. When I eat more than 1 starchy carb per day I have more energy, fewer cravings, and fewer binges, so it doesn’t really make sense for me to limit myself like this.

Based on your reflections of what works for your body and from scientific evidence that you may research or ask a professional, you can logically see that you’ve disproven your food rule.

If you haven’t yet physically tried to challenge your food rule, now is the time. How do you feel when you eat more than 1 starchy carb per day?

If you struggle at any point along the way of challenging your food rules, it may help to work with a dietitian who specializes in helping women break food rules.

Keep in mind that it’s also 100% normal to feel a little out of control when you begin to challenge your food rules.

This is why I recommend working through your food rules one-by-one. You may need more of the off-limits food when you begin to add it into your diet again. This is normal and usually passes over time as you give yourself permission to eat all foods.

If you’re looking for support to get rid of food rules, I’m here to help!

Apply for 1:1 or my online program today!

XO