The Hidden Harms of Detox and Restricted Eating Programs
Scrolling through social media, I often see ads proclaiming “Detox Your Body of Sugar!” or “Sign Up to Curb Your Sugar Cravings!” These messages are everywhere, promising quick fixes to shed pounds, feel “healthier,” and stop eating that “bad” food we tell ourselves to avoid. The idea seems appealing at first, doesn't it? A straightforward solution to achieve our health goals and eliminate those guilty pleasures from our diet. However, all this talk of restriction makes me think back to my own journey with food, especially candy, and what I wish I had done differently.
How It All Started
Growing up, candy was enjoyed at birthday parties, Halloween, and Christmas. It was never something I was denied, nor did I crave it. Yes, it was seen as a special treat, but there were so many other homemade options around the house (cookies, Rice Krispie squares, etc.) that I never found myself longing for candy. Fast forward to my mid-20s, and things looked very different.
In my ongoing pursuit to shrink my body, I started a “doctor-supervised” program where I was monitored three times a week to ensure I was in ketosis. Simply put, ketosis is when your body shifts from using carbs as its primary source of energy to using fats. Your body then breaks down fats into molecules called ketones, which are used for energy. This ketogenic diet promotes fat-burning, and weight loss, and can sometimes improve other health conditions. Sounds great, right? The diet was tough: limited carbs, a small amount of fruit, and some protein. If my ketone levels were not at the right level, my fruit was cut completely. While my weight dropped dramatically, the diet wreaked havoc on my physical health: my menstrual cycle stopped, I became anemic, I bruised easily, and more. At the time, I was unaware of the negative mental and psychological effects the diet had on me, effects that had a lasting impression for many years to come.
The Restrict/Binge Cycle: A Vicious Trap
When you deprive yourself of something you enjoy, especially sweets, it often sets off a cycle of restriction and bingeing. You start off motivated, following the rules strictly, just as I did. Did the cravings intensify? Oh, for sure! However, since I was being monitored three times a week, and I’m a goal-oriented, Type A individual, I did not want to cheat, fail, or disappoint my medical team. I was also relying on willpower, feeding off the praise of friends and family as my weight dropped, and enjoying my smaller clothes. But, just like many others, I eventually gave in to my cravings, which turned into consuming large quantities of sugar in the form of candy. I felt guilty and shameful. I believed that it was my lack of willpower and discipline that had led me to my poor eating habits. What I didn’t know was that it was my body’s natural response to deprivation. I tried so hard to stop. I would take breaks, and throw away the candy, vowing to never touch it again. But less than a week or two later, I was back in the grocery store, re-upping my candy supply. This cycle was not only harmful to my physical health but was also taking a toll on my mental well-being.
Finding Balance
How did I break the cycle and find balance? Two words: Intuitive Eating. By giving myself permission to eat and telling the food police in my head to shut up, I allowed myself to eat. The lure and excitement of the “bad” candy faded away. The forbidden food was no longer forbidden; it was just food. There was no secret eating, no binges, and no more declarations of “I am never eating this again!”. This corresponds with recent intuitive eating research that shows that when food is no longer restricted, the desire to eat it fades. For me, I felt free and in control of my eating for the first time in over 25 years.
As I write this blog, I have some candy in my kitchen that I enjoy from time to time when my body craves a little bit of sweetness that fruit will not satisfy. I am happy to share that I no longer feel the need to secretly consume large handfuls in one sitting, nor do I experience any feelings of food guilt.
Embrace Intuitive Eating
Intuitive eating isn’t about perfection; it’s about progress and self-compassion. Your value doesn’t come from the size of your waist or the absence of sugar in your diet but from how you feel and treat yourself. It’s about listening to your body, trusting its signals, and knowing it’s okay to enjoy a piece of candy or two!
By embracing intuitive eating, I made peace with all foods I had restricted and labeled as “bad” and developed a healthier relationship with food and my body. Intuitive eating is not about strict rules and harsh judgments; it’s about finding what makes us feel good and embracing it fully.
So, the next time you’re tempted by a sugar detox program, remember there’s a better way. Embrace intuitive eating, make peace with all foods, and watch your relationship with your body and food transform. You deserve to enjoy every bite of your life, sweets included!