Call a local nutritionist. Scroll through Instagram. Browse a health/wellness magazine. “Eating intuitively” is a buzzphrase in the weight loss space. But is this sound advice for all peoples? Absolutely not.
147 MILLION people in America are obese. Are all of these people stuffing themselves past the level of fullness everyday? No. If “listening to your body’s hunger signals” worked for all people, then 42% of America would not be obese. If “eat when you hungry and stop when you are full” worked, then why don’t we teach this to the 20% of children who are obese to solve all of their problems. This concept is commonly uttered by thin wellness enthusiasts who have never experienced obesity. And sadly, they don’t realize the harm they are doing.
How “intuitive eating” harmed my health
There was a point when my body would tell me to buy vegan junk food at the grocery store. My body would tell me “just one more Oreo” 25 times in a row. My body would have no problem finishing off an entire bag of salty snack food while watching TV. My body would not be able to stop eating even though my brain was trying to override the hand to mouth movement. My body’s hunger and satiation signals WERE completely out of whack and had been since adolescence. I used intermittent fasting and unhealthy methods of restricting my “eating window” to balance out the caloric intake of these binges.
Out of desperation and complete lack of satisfaction with my growing physical size and overwhelming feelings of being out of control, I contacted nutritionists who blamed my vegan diet for my eating behaviors. They blamed hidden nutrient deficiencies for my binges. They rolled their eyes when I told them I refused to revert back to a standard American diet due to ethical reasons, even when their overpriced blood work all came back normal, showing no deficiencies. But then, they suggested that I needed to learn to listen to my body’s hunger signals to fix this behavior. They said I had been restricting my diet for too long, and that the binges were a result of long term dieting. Finally, we agreed on something.
They told me to listen to my body, eat when hungry, and simply enjoy binge-triggering foods “in moderation”. You can probably guess where this story is going… For me, it’s the salty corn chips and snacks, crunchy cereals, and nuts/nut butters that have always been my downfall. My favorite self-deprecating joke is, “I can eat my weight in Chex Mix!” It’s true what they say, “Once you pop, you can’t stop!”
I followed my nutritionists advice and gained 25 pounds in a relatively short time. I knew that my friends and coworkers noticed although none of them said a single word about it. Moderation was not an option for me. The advice to “eat when hungry” meant that I was eating nearly full sized meals every 2-3 hours. I was listening to my body, and that’s what it was telling me to do. And I was eating what I wanted. Processed and high fat foods that were delicious and always called me back for seconds. When I knew the portions on my plate were too large, I tried to eat mini meals which left me completely unsatisfied. I was completely distracted all day by the thought of my next meal. Thousands of dollars later and 25 pounds heavier, I broke off my relationship with those nutritionists. I can honestly say that this time in my life was the darkest of all of my days.
So how did I get my health back?
I feel healthier now than ever before. And I did figured it out WITHOUT the help of a condescending, anti-vegan nutritionist. I am binge-free for the first time since my teen years! I am in a state of weight loss, despite years of plateaus. I eat three square meals a day comfotably. My hunger is no longer ravenous, but rather a mild nagging reminder that I haven’t eaten in 4-6 hours and should consider what to make for my next meal. My preoccupation with food is gone.
How did I achieve this balance and peace with binge eating and food addiction? The answer is plants- in their whole form. No oil. I began filling half of my plate or bowl with non-starchy vegetables. The other half of my meals consists of starch such as whole, unprocessed grains (such as rice, oats, barley, corn, etc.), potatoes, sweet potatoes, and legumes. This way of eating is advocated by Dr. John McDougall in his book The Starch Solution. Chef AJ, High Carb Hannah, Plantiful Kiki, Chuck Carroll, are YouTube personalities that also promote this way of eating. They attribute their own massive weight loss to this dietary change.
But how does it work? The weight loss from this way of eating is the result of decreased caloric density of your overall meal. Starches have far less calories than meat, cheese, nuts, seeds, and oils. Vegetables have less calories than any other food group. But what they do have are loads of micronutrients, fiber, and water to fill you and satiate you. But avoiding higher fat foods and loading up with starches and veggies, you can eat far more VOLUME with less calories. Dr. McDougall argues that this is the natural diet of the human and that only since the invention of processed foods have we started experiencing early onset diabetes, cancer, and heart disease.
Sample meals
| Nonstarchy vegetables | Starches | Other ingredients/seasonings |
| Frozen stirfry veggies | Brown rice | Liquid aminos, sriracha, ginger powder |
| Frozen green beans | Baked sweet potato | Cinnamon, hot sauce |
| Roasted Brussels sprouts | Roasted potatoes | Favorite dry seasoning of your choice and homemade ketchup |
| Roasted asparagus | Roasted butternut squash | Maple mustard dressing |
| Salad mix | Rice and beans | Taco seasoning and salsa |
| Sautéed zucchini | Roasted acorn squash | Your favorite garlic and herb seasonings |
| Steamed broccoli | Brown rice | Fat free cheese sauce |
| Boiled cauliflower | Boiled potatoes | Boil until tender |
| Peppers and onions | Hashbrown potatoes | Your favorite dry seasonings and salsa |
I’ve dedicated this blog to sharing this way of eating that has freed me from the shackles of food addiction. For me, the answer was NOT counseling, “listening” to my dysfunctional body, intermittent fasting, skipping meals, diet pills, cutting carbs, or reverting back to meat eating. The answer was PLANTS. Large portions of low calorie foods to fill, satiate, and satisfy my hunger until the next meal… that was the key to breaking my binge eating and starvation cycle! I am excited each meal to fuel my body with wholesome food that nourishes and heals my mind, body, and soul!
I am happy to chat anytime with anyone about this way of eating. Find me on Instagram @weightogovegan, comment below, or email weightogovegan@outlook.com with questions! There is so much more coming soon, but if you are hungry for more information, check out the Starch Solution book that explains everything you need to know about how to eat plants to lose weight and prevent disease! I promise that if you are struggling and commit to trying this for several months, it will change your life as it did mine.
LipedemaVegan 