When you hear the words “good food” and “bad food” in your head, what do you think of? For many people, “good foods” are the fruits, veggies, and whole grains. “Bad foods” are things like chocolate bars, cookies, cakes, cupcakes, doughnuts, and ice-cream. This is just a subtle (or not so subtle) way that food rules creep into our lives and cause chaos.

In this episode we cover:

• What food rules are

• How food rules help and hinder

• How food rules lead to binge eating

• How to tell what your food rules are

• How to adjust your food rules

Food rules are only a problem when the rules are too ridged. For example, some dieters may find it helpful to label foods as good or bad, but then they don’t worry about it when they eat a bad food, and just get back on track with the next meal. It becomes a problem when someone is hyperaware and violating the food rule has negative consequences.

For example if I think cupcakes are “bad foods” but I eat them about once a month when someone makes them with delicious cream cheese icing and think “yum, now I can’t wait to eat my next healthy meal”, they will be fine.

Contrast this with a ridged eater. They might be presented with the same cupcake and the “bad food” rule. They whip out their my fitness pal and see that it is over in sugar, carbs, and fat. They begin to panic. They start adjusting the rest of their macronutrients for the rest of the day, and then plan to cleanse the next day. Then they think, “screw it” and keep binge eating all day, because they cannot get their macros right, and plan to cleanse the next day and they want to make it worth it.

Now the latter example is demanding in nature, it requires precise following of the rule. Then, if the rule is not followed, the person has to compensate in some way. They are at increased risk of binge eating and are probably feeling pretty crappy about their ability to stay “on track” with their diet.

If you are binge eating, you might want to consider if you have any food rules. The first way to stop the binge eating is to identify what your rules are.

These are just some questions that could help you identify if you have some food rules. Food rules are okay and can be helpful. Just be mindful of when they are causing you problems and may need some adjusting so that they are no longer causing issues in your life.

It is helpful to create new food rules. Once you have created it, think of little experiments you can do to put the rule into practice and see what happens. This helps to reinforce and create new food rules.

If you struggle with binge eating, you might want to check out episode 26: Binge Eating and 6 Tips to Overcome it.

This podcast is not meant to diagnose, treat, prevent or cure any medical or mental health condition. Check with your health care provider before making changes.

Amber's instagram: instagram.com/breakingupwithyoyodieting

Podcast instagram: instagram.com/breakingupwithyoyodietingpod