Plant-Based Diet: My Unhealthy Relationship With Food

In a world where the plant-based movement is gaining traction, it's important to be aware of the potential pitfalls of this lifestyle. While a plant-based diet has many benefits, it can also lead to overeating if not approached with caution. In this article, we will explore the experiences of individuals who have found themselves struggling with overeating while adhering to a plant-based diet. We will delve into the reasons behind this phenomenon and provide insights into how one can maintain a healthy relationship with food while reaping the benefits of a plant-based lifestyle.

The 'magic calorie' myth

The Magic Calorie Myth

The idea that calories don't matter and that you can eat as much as you want, as long as it's plant-based, is a myth. This myth is perpetuated by some plant-based gurus, doctors, and "experts", who claim that as long as you're eating whole plant foods, you don't need to count calories or watch your portions. This is simply not true.

Calories Still Count

Weight loss is physics; it's about creating a calorie deficit. It doesn't matter if you're following a low-carb, low-fat, paleo, vegan, or any other type of diet—if you consume more calories than you burn, you will not lose weight. This is the simple truth.

However, not all calories are created equal. 100 calories of carrot cake is not the same as 100 calories of carrots. Different types of calories have different effects on our bodies. For example, calories from processed foods like Oreos are more easily absorbed by the body than calories from whole foods like oranges.

Portion Control is Important

Just because a food is plant-based doesn't mean you can eat unlimited amounts of it. Overeating, even healthy foods, can lead to weight gain. It's important to listen to your body and stop eating when you're full. This can be difficult, especially when you're used to eating large volumes of food. But it's important to remember that excess is still excess, no matter how healthy the food is.

Breaking the Myth

To break the cycle of overeating, it's important to focus on portion control and calorie intake. This doesn't mean that you have to restrict yourself to tiny portions or give up all your favorite foods. Instead, it's about finding a balance and making sure that you're not consuming more calories than your body needs. This might involve making some changes to your diet, such as choosing lower-calorie options or reducing your portion sizes.

It's also important to remember that weight loss is not just about diet. Behavior modification, such as meal planning and portion control, can be just as important as what you eat. Finding a sustainable way of eating that you can stick to in the long term is key.

The 'all-you-can-eat' myth

The all-you-can-eat myth

The idea that you can eat as much as you want on a plant-based diet is a myth. While it is true that plant-based diets are often lower in calories than diets that include animal products, and can therefore be effective for weight loss, this is not always the case.

Many people in the plant-based community promote the idea that you can eat as much as you want, as long as you're sticking to plant foods. This idea is often reinforced by plant-based "experts", who will say that you don't need to count calories or watch your portions. However, this is simply not true. Weight loss is based on a calorie deficit, and if you're eating too much, even of healthy plant foods, you won't lose weight.

This myth can lead to overeating, as people believe they can eat as much as they want without gaining weight. This was the experience of Lindsay S. Nixon, who writes about her journey with plant-based diets and overeating. She found that she would often eat four plates of food at a meal, believing that it was healthy and that she could eat as much as she wanted. However, she quickly gained weight, as she was consuming more calories than she was burning.

It's important to remember that while plant-based diets can be effective for weight loss, they are not a free-for-all. You still need to pay attention to your calorie intake and make sure you're not overeating.

The 'eat until full' myth

The Eat Until Full Myth

The idea that you can eat as much as you want, as long as it's plant-based, is a myth. This myth is perpetuated by plant-based gurus, doctors, and experts, who claim that you don't need to count calories or watch your portions when following a plant-based diet. However, this is simply not true.

The Myth Debunked

The truth is that calories do count, and overeating can lead to weight gain, regardless of whether you are eating plant-based foods or not. In fact, many people who follow a plant-based diet have found that they gain weight or are unable to lose weight, despite their best efforts.

Why the Myth is Harmful

This myth is harmful because it gives people the false impression that they can eat unlimited quantities of plant-based foods without any consequences. As a result, people may end up consuming more calories than they need, which can lead to weight gain and other health issues.

The Reality of Overeating

Overeating is a common problem, and it can be challenging to break the cycle. It's important to understand that overeating is not just about willpower or a lack of discipline. It is often driven by biological, psychological, and environmental factors. For example, stress, boredom, and depression have all been linked to overeating.

Strategies to Combat Overeating

There are several strategies that can help combat overeating. These include:

• Getting rid of distractions during mealtimes
• Identifying and avoiding trigger foods
• Not banning all favourite foods but instead focusing on a balanced diet
• Eating more low-calorie, high-fibre foods
• Avoiding eating directly from containers
• Managing stress
• Consuming more fibre-rich foods
• Maintaining a regular meal schedule
• Keeping a food journal
• Dining with like-minded friends who share your health goals
• Incorporating more protein into your diet
• Stabilising blood sugar levels by choosing low-GI foods
• Slowing down the pace of eating
• Limiting alcohol intake
• Preparing healthy meals and snacks in advance
• Drinking water instead of sugary beverages
• Checking in with yourself and seeking help if needed
• Practising mindful eating

In conclusion, the idea that you can eat until you are full on a plant-based diet is a myth. While plant-based diets can be healthy and nutritious, it is important to remember that calories do count, and overeating can lead to weight gain and other health issues. By implementing some of the strategies mentioned above, you can develop a healthier relationship with food and improve your overall well-being.

The 'calories don't count' myth

The Calories Don't Count Myth

The idea that calories don't count is a myth perpetuated by some plant-based diet books, conferences, and films. This myth has led many people to believe that they can eat as much as they want as long as they are consuming plant-based foods, particularly whole foods. However, this is simply not true. While it is true that plant-based diets can be effective for weight loss, it is important to understand that calories still play a crucial role.

The notion that "plants don't have magic calories that don't count" is emphasised by Lindsay S. Nixon, a plant-based diet advocate who has shared her struggles with overeating. According to Nixon, the impression given by some experts is that one can eat unlimited quantities of plant-based foods without worrying about calories or portions. This message is conveyed directly by some and more subtly by others. For example, when asked about the calorie content of a recipe, they might respond that there is no need to focus on calories or portions when following a plant-based diet.

Nixon's own experience with overeating on a plant-based diet is a testament to the dangers of this myth. She recounts how she quickly developed a habit of consuming four plates of food at a meal, believing that it was healthy and that she could eat as much as she wanted. However, this led to weight gain and the realisation that she needed to pay attention to total calories and portion sizes.

It is important to understand that weight loss is based on creating a calorie deficit, regardless of the type of diet one follows. While the quality of calories matters, with whole plant-based foods being more nutritious and satisfying than processed foods, it is still possible to consume too many calories even when eating healthy foods. As Nixon discovered, even when her diet was "beyond perfect", eliminating all sugar, salt, oil, alcohol, and processed foods, she still gained weight because she was consuming too much.

The myth that calories don't count on a plant-based diet can be damaging as it may lead to overeating and weight gain. It is crucial to understand that while plant-based diets can be effective for weight loss, it is still necessary to monitor total calorie intake and practise portion control. As Nixon advises, "The best advice I can offer is this: Whatever dietary strategy you choose to create a calorie deficit, make sure it is a sustainable one".

The 'comfortably satiated' myth

The comfortably satiated myth

The idea that you can eat as much as you want, as long as it's plant-based, is misleading. This myth is perpetuated by plant-based gurus and experts who claim that you don't need to count calories or worry about portion sizes. However, this is simply not true. While it's great to eat lots of healthy, plant-based foods, it's important to remember that calories still count and overeating can lead to weight gain.

The concept of "comfortable satiation" is often touted as the ideal state of eating until you're satisfied, but not stuffed. However, this idea of feeling comfortably full is elusive for most people. Our stomachs tend to have only three settings: still hungry, uncomfortably stuffed, or somewhere in between. Finding that sweet spot of comfortable satiation is a challenge for many, and it's easy to fall into the trap of overeating, even with healthy foods.

The plant-based community often emphasizes the importance of perfection, and this can lead to a sense of failure if weight loss goals are not met. If weight loss stalls, it's common to blame a lack of perfection in the diet, such as the inclusion of oil, sugar, or vegan junk food. While these factors may play a role, the real issue is often simply eating too much. Even with a plant-based diet, it's crucial to pay attention to total calories and portion sizes.

So, how can you avoid falling into the trap of overeating on a plant-based diet? Here are some tips:

• Recognize that "comfortable satiation" may not exist for you, and that's okay. It's normal to feel like you could eat more or less after a meal.
• Understand that calories do count, even with plant-based foods. While it's not just a simple math equation, the law of thermodynamics still applies: consume less energy than you burn to lose weight.
• Be mindful of portion sizes. Just because it's plant-based doesn't mean you can eat unlimited amounts.
• Focus on behaviour modification rather than restrictive diets. Make long-term lifestyle changes that promote health and wellness, such as meal planning and portion control.
• Choose quality calories. Not all calories are created equal. Opt for nutritious, whole foods that provide satiety and fuel your body.
• Seek support and surround yourself with like-minded individuals. Find a community of people who understand your struggles and can provide encouragement and accountability.

Frequently asked questions