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Do you feel like diets are just a never-ending cycle of deprivation and willpower struggles? If so, you're not alone. However, it's important to understand that dietary changes are not solely about willpower. They are fundamentally connected to how your brain adapts to your eating habits. In this post, we'll explore the fascinating world of neuroadaptation and how it can transform your relationship with food.
Diet Culture: A Quick Fix Illusion
In our current environment of instant gratification and quick fixes, we’re conditioned to think that short-term diets that require extreme willpower are the solution to our health struggles. If we could just summon enough willpower to stick to this magical cleanse for 14 days, we’ll lose all our unwanted weight and finally feel better!
Sorry to say, this is the opposite of what is needed for true lifestyle change. True health and healing is never a quick-fix process. But as dismal as that may sound right now, this actually isn’t bad news. Eating in a way that supports health doesn't mean a life of deprivation. It just means you need to get over the initial hump until your cravings adapt.
The Science of Neuroadaptation
Have you heard of neuroadaptation? It's the fascinating process by which our brains adjust to changes in our eating habits. This adaptation involves alterations in neural pathways, neurotransmitter levels, and receptor sensitivity- which when we’re talking about food means changes in our taste perception.
Over time, our dietary changes can lead to shifts in our cravings and food preferences (1). Did you know that it takes two months to neuro-adapt to a lower salt diet(2) and three months to neuro-adapt to a low-fat diet?(3) This adaptation is the key to long-term sustainable results, because when our brains stop craving processed junk, we’ll naturally stop eating it!
What does this mean for you?
The is great news if you genuinely want to change your dietary habits. It means that you can, and it won't be a lifelong struggle! You won't have to "miss out" on any of the joys of life. You'll just be getting that same joy from much healthier foods.
Hacks for Sustainable Change
Now, let's talk about two "hacks" that can help with the cravings and neuroadaptation process:
1. Fasting
Have you ever been surprised at how delicious a carrot tastes when you're really, truly hungry? It’s crazy how quickly our taste buds change after a little brea from eating. This is because fasting speeds up neuroadaptation to enjoying healthy foods (4). If you’re seriously struggling to get healthy food down, trying a short fast before breaking it with some whole foods is a great way to widen your palate.
A popular way to fast is the 16-8 method, meaning you eat all your meals within an 8-hour window and have a 16-hour fasting period. For example, you might finish dinner at 6:00 pm and not eat again until 10:00 am the next day. This kind of fasting is generally accepted as safe, but if you have a history of blood pressure problems, poor blood-sugar regulation, or disordered eating patterns, I’d recommend consulting a healthcare professional before diving in.
2. Fiber
Fiber is hack number two. It helps our gut bugs produce the appetite-suppressing hormone PYY. This, in turn, stops cravings from derailing our best-laid meal plans. If we want to change our eating patterns and avoid cravings, fiber is one of the most powerful tools we can use.
The recommended dietary intake of fiber is 25-38g per day, and most Canadians are only getting half that much (5). So, a great goal for most people is to increase dietary fiber intake by 10 grams per day. But what does this look like in terms of food?
There’s about 10g of fiber in:
¾ cup of cooked beans or legumes (like chickpeas, lentils or black beans),
2 Tbsp of ground chia seeds or 3 Tbsp ground flax seeds
2 cups of cooked whole grains (like quinoa, barley, brown rice, or buckwheat).
Add fiber to your diet gradually with a couple extra Tbsp of beans or a sprinkle of seeds and keep working up. In general, the more fiber you can build up to, the better!
Take Action
Now that you have the knowledge, it's time to put it into action. Start by implementing the fasting and fiber hacks into your daily routine. Experiment, track your progress, and witness the changes happening in your body and mind. Remember, it's a journey, and every small step counts.
Empower Your Health
In conclusion, sustainable dietary success is not about willpower, but about giving your body and mind the time to adapt to a healthier way of eating. With a little patience and the right tools, you can achieve your health and wellness goals without feeling deprived or missing out!
Take the first step today, and if you want more personalized support, sign up for a free discovery call with me to learn how I can help you. Remember, you've got the power to create lasting changes that lead to amazing health. Your journey starts now.
References:
(1) https://www.nature.com/articles/ijo2011155 (one month to changes in fat taste perception)
(3) https://sci-hub.se/10.1093/ajcn/57.3.373 8-12 weeks to adapt to low-fat diet
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