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Healing Your Relationship With Food:
- Part 1: Understanding the Mental Ties
- Part 2: The Physical Aspects
- Part 3: Emotional Eating
- Part 4: Restricting Food Due to Anxiety/Depression or for Weight Loss
- Part 5: Restricting Food Because of Busyness or a Fear of Pain
Welcome to “Part 4” of our journey toward healing your relationship with food. So far, we’ve explored key elements of this process: in Part 1, we tackled distorted thoughts about food; in Part 2, we examined how our behaviors impact our eating habits; and in Part 3, we addressed the emotional ties that often complicate our relationship with food. Along the way, we’ve provided practical tips to help you overcome these obstacles and take meaningful steps toward a healthier, more balanced relationship with food.
In this installment, we’ll focus on food restriction—why some people eat too little or avoid certain foods—and explore strategies to identify and address these patterns based on your unique motivations.
There are four primary reasons why people may under-eat:
- A desire to lose weight, often driven by societal pressures or personal goals.
- Struggles with mental health conditions such as depression or anxiety, which can suppress appetite.
- A fear of food due to past or ongoing experiences with digestive issues or other physical symptoms triggered by eating.
- A lack of prioritization for food, resulting in insufficient time or effort dedicated to meal preparation and eating.
Each of these reasons has its own nuances that require different approaches. To make it easier to digest, we’ve broken down the discussion into smaller, more focused articles. In this one, we’ll explore weight loss, depression, and anxiety. For tips for those who don’t prioritize food, or have food aversions due to fear of pain, check out our next section (Part 5).
Restricting Calories for Weight Loss
I’ve extensively reviewed studies to better understand the science of weight loss and its complexities. In fact, I’ve delivered a two-hour lecture on the topic to pharmacists as part of their continuing education. For some individuals, sharing the science behind sustainable weight loss and proper nutrition can inspire meaningful dietary changes, including eating more. However, for others — particularly those further along the spectrum of eating disorders — food restriction persists despite understanding the science. This is because, for some, the act of restricting food can become addictive. It may provide a sense of control, achievement, or even a euphoric “high,” reinforcing the behavior despite its negative consequences. For those individuals, my first three posts may be more beneficial than a discussion of the science of weight loss. I also urge you to prioritize your physical and mental well-being over the numbers on the scale or your reflection in the mirror — and seek professional treatment if needed.
For individuals who do not experience a psychological drive to restrict food, let’s delve into the science behind dieting and its effects. When dieting, particularly without incorporating resistance training, high-intensity interval training (HIIT), and a high-protein diet, approximately 20-35 percent of weight loss can come from free fat mass, which is primarily muscle. Losing muscle slows down your metabolism significantly.
Research suggests that during weight regain after a diet, the body often continues to gain weight until all the lost muscle is restored. However, for those not engaging in resistance training, fat tends to be regained more quickly than muscle. This phenomenon often leads to individuals regaining more weight than they initially lost. With a slower metabolism and disproportionate fat regain, the cycle continues until the muscle lost during dieting is fully replenished.
Resistance training combined with high-intensity interval training (HIIT) has the strongest evidence supporting its effectiveness for weight loss compared to other forms of exercise. That said, it’s important to choose an activity you genuinely enjoy, as consistency is key. Historically, exercise was primarily associated with weight loss due to calorie burning. However, I want to emphasize again that building and maintaining muscle mass is crucial for sustainable weight loss.
And how do you fuel these workouts effectively? By eating enough food — not just protein, but a balanced diet. Remember, carbohydrates are your body’s primary source of energy and essential for powering those workouts!
Restricting Food Due to Depression or Anxiety
In Part 3, we explored how emotional eating can be a coping mechanism for dealing with difficult emotions. However, others experiencing these same emotions may lose their appetite entirely, finding it difficult to eat and, in some cases, becoming physically ill when attempting to force themselves to eat.
Addressing the underlying depression or anxiety is critical, whether through therapy, supplements, medication adjustments, or other treatments. However, since these approaches take time, it’s essential to prioritize proper nourishment in the meantime. As discussed in part two, low blood sugar can worsen anxiety and negatively affect mood, creating a vicious cycle.
For those who struggle to eat, drinking is often easier. That’s why I recommend high-protein smoothies or ready-made shakes as a practical solution in these situations. Focus on consuming whatever foods you can tolerate and use protein-rich drinks to fill in nutritional gaps. Remember, this is only a temporary measure while actively working to address the root cause of the problem — your emotional well-being. Depending on the type and amount of food you are able to eat, you may need to consume 2-4 or more shakes per day, depending on the specific shake you choose and your individual nutritional needs.
Sample Smoothie Idea:
- 1 cup frozen strawberries
- 1 large ripe banana
- 25-30 grams of whey or plant-based protein powder
- 10-12 oz of milk, plant-based milk, or water
Optional (but highly recommended) additions:
- 1 scoop of fruit and vegetable powder (e.g., Amazing Grass Immune Blend, AG1, Huel Daily Greens)
- Healthy fat of choice (e.g., nuts, nut butters, seeds, 1/3 avocado, 1 Tbsp. MCT oil, or coconut)
Ready-Made Shakes
Gone are the days of choosing between Ensure and Boost for a quick shake. Today, there are several new ready-made shake options with far better ingredients. Here’s a list of some newer, recommended products:
- OWYN (Only What You Need): Contains 20-35g of pea protein and is sweetened with monk fruit (low-carb). Some varieties include a small amount of green vegetable powder, which is undetectable in taste.
- Kate Farms: Offers 15-20g of pea protein per serving (depending on the variety), with added fruit and vegetable extracts you won’t taste. Some options may be covered by insurance, depending on your condition and insurance plan.
- Evolve: Provides 20g of pea protein and 10g of fiber per serving.
- Ripple: Contains 20g of pea protein per serving.
- Orgain: Offers various options, but I recommend considering their 20-26g protein Grass-Fed Whey Protein Shakes (low-carb).
- Fairlife (Milk): Contains approximately 23g of protein per 14 oz serving. You can add chocolate syrup for a chocolate milk version, or my personal favorite — real maple syrup — for a sweet and creamy maple milk.
- Fairlife (Ready-Made Shakes): Contains 26-42g of protein per 14 oz. These shakes contain artificial sweeteners but are often praised for their great taste compared to other shakes. If you find the other options less appealing, it’s more important to focus on getting the necessary calories and protein, rather than striving for “all-natural.” Sometimes, you just have to do what works best for you!
Note: I recommend low-carb options primarily if you are diabetic or can obtain sufficient carbohydrates through smoothies and food intake.
When you’re feeling anxious or depressed and motivation is low, you’re less likely to put in the effort to make a smoothie or go out and purchase ready-made shakes. Consider doing that prep work now. Take some time to try different ready-made shakes and find the one that’s easiest for you to drink when you’re not feeling your best. Then, buy a case to keep on hand for those moments when you need them.
It can also be helpful to let a concerned family member or close friend know that if they notice you’re not eating and seem down, they can encourage you to drink a smoothie or make one for you. (Often, people who feel anxious or depressed will drink a smoothie but won’t ask for it or make it on their own.)
When you don’t feel motivated to drink a smoothie or eat, remind yourself that not nourishing your body can worsen how you’re feeling emotionally and physically. Keeping up with your nutrition, even when it’s hard, can help prevent a negative cycle of low energy, anxiety, or depression.
Conclusion
Understanding the reasons behind food restriction is crucial to improving your relationship with food. Addressing challenges like the drive for weight loss or the impact of mental health on appetite requires thoughtful, personalized strategies that support your overall well-being.
In Part 5, we’ll shift focus to the fear of food due to physical discomfort and the tendency to deprioritize meals amidst the demands of daily life. These common yet often unnoticed barriers to proper nourishment can feel overwhelming, but with the right tools and mindset, they can be overcome.
Your path to balance and nourishment is within reach. Stay tuned as we explore practical ways to address these challenges and help you rediscover the joy and power of eating well.
