Once I Open the Bag, I Can't Stop!
/I wonder if you can relate to any of this story?
Ever since she was a kid, Kendra loved barbecue potato chips. They reminded her of summer pool parties, lakeside picnics and backyard cookouts.
When she began dieting in her 20s, she rarely let herself eat them. Her beloved salty snacks had been put on her “bad” foods list.
However, making the chips a forbidden food backfired. Depriving herself of them only intensified her cravings.
Soon they became one of Kendra's "trigger foods."
When she would break down and finally eat the chips, her eating felt out of control.
Once she started crunching away on them, she couldn’t stop. She ate with a sense of urgency, barely even tasting them.
Halfway through the bag, she’d tell herself, “What the hell. I’ve come this far, I might as well keep going since I’m never letting myself have these again. By polishing them off now, I'll be able to get back on track tomorrow.”
As she licked the barbecue seasoning off her fingers, Kendra would be overcome with tremendous guilt and shame.
These feelings, coupled with the overeating, provided her with false evidence that she simply couldn’t be trusted with the chips. She vowed to never let them cross her lips again.
But she couldn’t stop thinking about them!
The Habituation Effect
Feeling obsessed with your forbidden foods is a natural outcome of dieting and deprivation. Telling yourself you can’t have something often makes you want it even more.
When you make foods off limits, whether it’s chocolate, ice cream, bread, chips or fries, it elevates their desirability, reward value and power.
In order to make peace with the chips and stop her restrict-binge-repent-repeat cycle, Kendra needed to experience the habituation effect.
Habituation means the more you eat a particular food, the less appealing and enticing it becomes.
As its novelty and allure wears off, the food becomes neutral. It’s no longer a big deal. You desire it less. (You’ve probably experienced this with leftovers.)
Forbidden-food rules, food restriction and dieting prevent habituation. Lack of habituation, combined with the fear you'll never be able to eat a certain food again, commonly results in intense cravings, overeating and binge eating.
Unconditional Permission to Eat
In the past, Kendra would only allow herself to eat barbecue chips on special occasions since she always ended up losing control and overdoing it.
In order to habituate to the chips, she started to eat them every day, sometimes a few times a day.
At first, Kendra was scared to have the chips around all the time. As she feared, she did continue to overeat them for a while. However, although she didn’t trust herself yet, she did trust the process and stuck with it.
By giving herself unconditional permission to enjoy the chips whenever she wanted and however much she wanted, Kendra was able to neutralize her relationship with them.
Eventually, her desire for the chips diminished. Sometimes she completely forgot they were in her cupboard! When she did want them, she was able to eat an amount that felt just right, completely guilt-free.
Encouraged by the outcome, Kendra slowly started eating her other forbidden foods, gradually rebuilding her self-trust while enjoying a more peaceful, relaxed relationship with food.
