Food is Not Your Enemy - Overcoming Harmful Beliefs About Nutrition

In today’s world, many people are haunted by pervasive, toxic beliefs about food and body. These beliefs don’t just influence what we eat but shape our overall relationship with food, health, and well-being. Toxic nutritional beliefs can be just as damaging as consuming low-quality or unhealthy food. They can create chronic stress, impact digestion, and drive harmful behaviours like binge eating, overeating, or restrictive eating patterns.

In this blog, we’ll explore some of the most common toxic nutritional beliefs and provide research-backed insights to help you transform your relationship with food. By recognizing and addressing these beliefs, we can begin to heal the mental and physical strain they impose on our lives.

Understanding Toxic Nutritional Beliefs

Our beliefs shape how we interact with food. When we view food as an enemy, or when we believe that only a perfect body will bring happiness, we set ourselves up for chronic stress, poor digestion, and emotional imbalance. Toxic nutritional beliefs fuel negative self-perceptions and make it difficult for us to experience food and our bodies in a healthy way.

Let's look at five of the most common toxic beliefs and their impact:

1. Food is My Enemy

2. Appetite is My Enemy

3. Fat in Food Makes Me Fat

4. Less Food and More Exercise is the Key to Weight Loss

5. If I Were Thin, I’d Be Happy

1. Food is My Enemy

For many people, food is not a source of nourishment but a constant battleground. The belief that food is the enemy is pervasive among those struggling with eating disorders, binge eating, or restrictive diets. The stress of viewing food in this way often triggers a fight-or-flight response in the body, raising cortisol levels, disrupting digestion, and exacerbating emotional eating behaviours.

When you’re stressed, your body diverts energy away from digestion and towards dealing with the perceived "threat." According to Harvard Health, chronic stress can interfere with gut health by slowing digestion, increasing inflammation, and leading to symptoms such as bloating and indigestion.

Additionally, constantly worrying about food can create a cycle of guilt, shame, and overeating. A 2015 study published in the Journal of Health Psychology found that individuals with negative food-related beliefs were more likely to engage in emotional eating when under stress .

The first step in transforming this belief is to start making peace with food. Acknowledge that food is fuel for the body and is not inherently good or bad. With the guidance of a therapist or nutritionist, you can start to replace these negative thoughts with healthier ones, such as “food nourishes me” or “I deserve to enjoy my meals.”

2. Appetite is My Enemy

For those who believe their appetite is their enemy, hunger becomes a source of fear. This is especially common in people who have been on restrictive diets or who associate hunger with weakness. Unfortunately, fighting your appetite can lead to overeating later, as the body compensates for the lack of nourishment. Ignoring hunger signals can also lead to a reduction in metabolic rate, nutrient deficiencies, increased stress and anxiety, disordered eating patterns. Over time, ignoring hunger cues can dull your ability to recognize them. This disconnection from your natural signals of hunger and fullness makes it difficult to eat intuitively, and you may rely on external factors (like strict diet rules) rather than your body’s needs.

Appetite is regulated by a complex system of hormones, including ghrelin and leptin. When you don’t eat enough or ignore your hunger signals, ghrelin (the hunger hormone) increases, making you feel ravenous later on. Chronic under-eating also suppresses leptin, the hormone responsible for signalling fullness, which can further drive overeating.

Instead of viewing hunger as an enemy, try to see it as a natural body signal that keeps you alive and functioning. Practicing mindful eating and paying attention to hunger and fullness cues can help you develop a more balanced relationship with your appetite. However, those who suffer with an eating disorder, chronic metabolic condition, experience of trauma, living with high levels of stress or recovering from chronic dieting would usually need professional support from dieticians and therapists to help them reclaim their appetite.

For those suffering from anorexia, bulimia, or binge eating disorder, hunger signals can be distorted or difficult to interpret. Asking them to rely on their appetite can be confusing or triggering, as their relationship with food and hunger may already be deeply disordered. If that's you - you may need specialized guidance from healthcare providers to rebuild a healthy relationship with food and hunger.

Some metabolic conditions, such as insulin resistance or hypothalamic dysfunction, can impair the regulation of hunger hormones like leptin and ghrelin. This can lead to excessive hunger or a lack of fullness, regardless of calorie intake. For these individuals, hunger cues may not accurately reflect their body's needs, and relying solely on these signals could lead to overeating or under-eating.

If you have been on long-term restrictive diets, they may have disrupted your natural hunger and fullness cues to such an extent that you can’t easily “listen” to your body. Your hunger signals may not function properly after years of restriction, making it difficult to trust your appetite as a reliable guide for eating. You may benefit more from structured eating plans at first, before gradually moving toward more intuitive eating.

Individuals who have experienced trauma or who live with high levels of stress may not respond to hunger signals in the same way as others. Stress can suppress appetite or, conversely, lead to heightened cravings for comfort foods. These individuals may need therapeutic support to help them distinguish between physical hunger and emotional hunger.

3. Fat in Food Makes Me Fat

The belief that "fat in food makes you fat" was primarily driven by a combination of outdated scientific research, government dietary guidelines, and aggressive marketing by food industries. In the 1970s and 1980s, studies, including the famous Seven Countries Study by Ancel Keys, linked saturated fat consumption to heart disease. This led to public health campaigns promoting low-fat diets as the key to preventing heart disease and obesity.

However, this message was oversimplified and generalized. In response, food manufacturers began producing and heavily marketing "low-fat" or "fat-free" products, replacing fats with sugars and refined carbohydrates to make these foods more palatable. This shift in the food industry actually contributed to the rise in obesity and type 2 diabetes, as people consumed more calories from processed, high-sugar products while being led to believe they were making healthier choices. The combination of faulty dietary guidelines and the promotion of highly processed low-fat foods solidified the myth that all fats are inherently bad.

Another major influence was the media. Popular diet trends, like the "low-fat craze" of the 1990s, perpetuated the idea that fat consumption led directly to body fat. Misleading headlines and advertisements further reinforced the belief that avoiding fat would lead to better health and weight control, even though this lacked solid scientific backing.

Extensive research underscores the critical importance of healthy fats in maintaining both heart and brain health, as well as overall well-being. One of the most influential studies, the Nurses' Health Study conducted by Harvard University, examined the long-term health impacts of dietary fat intake. This study found that replacing saturated fats with unsaturated fats—such as those found in olive oil, nuts, seeds, and avocados—resulted in a significant reduction in heart disease risk. It highlighted that healthy fats can improve cholesterol levels by increasing HDL (good cholesterol) and reducing LDL (bad cholesterol), which is essential for cardiovascular health.

Building on this, the PREDIMED Study (Spain), one of the largest clinical trials focused on the Mediterranean diet, revealed that participants who consumed a diet rich in healthy fats from sources like extra virgin olive oil and nuts had a 30% lower risk of cardiovascular events compared to those following a low-fat diet. This study demonstrated that diets incorporating healthy fats not only promote heart health but also reduce inflammation and improve cholesterol profiles.

In addition to heart health, the role of fats in brain function is equally significant. Omega-3 fatty acids, particularly those found in fatty fish like salmon and mackerel, have been shown to be critical for brain development and cognitive function. A study published in Biochemical Society Transactions reported that omega-3 fats, especially DHA and EPA, help reduce brain inflammation and may lower the risk of neurodegenerative diseases like Alzheimer’s. These fats also play a role in mental health, with research showing that omega-3s can reduce symptoms of depression and anxiety.

On the flip side, not all fats are beneficial. Trans fats, commonly found in processed foods like baked goods and fast food, have been linked to a higher risk of heart disease. The TRANSFACT Study demonstrated that trans fats raise LDL cholesterol while lowering HDL cholesterol, significantly increasing the risk of cardiovascular issues. This led to the eventual global movement to limit or ban trans fats in processed foods due to their proven detrimental effects on health.

Moreover, studies such as the Health Professionals Follow-up Study reaffirm the importance of distinguishing between different types of fats. This research highlighted that diets high in unsaturated fats from plant sources were associated with a lower risk of chronic diseases, including coronary heart disease, while trans fats and excessive saturated fats raised the risk.

Incorporating healthy fats into your diet, while minimizing harmful trans fats, can profoundly influence long-term health outcomes. Healthy fats not only support cardiovascular and brain health, but also help regulate hormones, promote satiety, and contribute to overall well-being.

4. Less Food and More Exercise is the Key to Weight Loss

The popular mantra that "eat less, exercise more" is the only way to lose weight is oversimplified and for most people doesn’t work. While calorie restriction and physical activity can lead to weight loss, they are not the sole factors, nor do they guarantee sustainable results for everyone.

Research consistently shows that maintaining significant weight loss over time proves difficult for the vast majority. Studies indicate that between 80-95% of people who lose a substantial amount of weight will regain most, if not all, of it within 3 to 5 years. This pattern of weight cycling, often referred to as "yo-yo dieting," is a common consequence of traditional weight loss strategies that focus solely on calorie restriction and increased exercise without addressing deeper factors like metabolism, psychological habits, and emotional well-being.

A comprehensive meta-analysis published in Obesity Reviews sheds light on this issue. The study tracked individuals over a five-year period and found that only 20% of participants managed to maintain a weight loss of at least 10% of their initial body weight. The remaining 80% not only regained the weight but often found themselves heavier than before they began dieting, leading to further frustration and health risks associated with weight regain. This cycle often reinforces negative patterns of restrictive eating followed by periods of overeating, exacerbating the problem.

Furthermore, a 2014 study published in the American Journal of Public Health examined the long-term outcomes of more than 176,000 individuals who had attempted to lose weight. The findings were striking: less than 1% of those classified as obese were able to achieve and maintain a "normal" body weight for five years or longer. This low success rate highlights the difficulty in achieving sustainable weight loss, particularly for those with higher body mass indices (BMI), is consistently used by the diet industry to make individuals feel like gaining weight is their own fault, because they were not following those unsustainable diets 'right'.

These findings underscore the limitations of the conventional "less food, more exercise" approach, which is often overly simplistic and ignores key factors like individual metabolic rates, genetics, psychological resilience, and the body's natural drive to maintain a certain weight. As the body adapts to lower calorie intake and increased physical activity, many people experience a slowing of their metabolism, making it even harder to sustain weight loss over time. Additionally, feelings of deprivation can lead to binge eating or emotional eating.

Instead of focusing solely on “eating less” and “moving more,” consider a holistic approach that includes adequate nutrition, stress management, and self-compassion. Maintaining a healthy weight involves more than just food and exercise; sleep, mental health, and social support all play important roles.

5. If Only I Were Thin, I’d Be Happy

This belief is perhaps the most toxic of all because it equates thinness with worth, happiness, and success. Many people think that if they lose enough weight or achieve the “perfect” body, they will automatically be happier, more confident, and more successful. However, studies show that weight loss alone does not necessarily lead to increased happiness or improved mental health.

Research in psychology consistently shows that the belief that achieving a certain body size will lead to happiness is misguided. The Journal of Health Psychology published a study in 2017 that found that people who equate thinness with happiness tend to experience greater body dissatisfaction and lower self-esteem over time. Even if individuals lose weight, the belief that thinness equates to happiness often shifts to other concerns, such as maintaining the weight loss or achieving an even thinner body.

Another significant study published in Body Image journal explored the idea that body dissatisfaction is rooted not in actual body weight, but in perceived social pressure and internalized beauty ideals. Participants who had internalized these ideals showed higher levels of anxiety and lower levels of well-being, regardless of their actual body size. This reinforces the idea that the chase for thinness doesn’t necessarily bring happiness; rather, it perpetuates a cycle of dissatisfaction and self-criticism.

People who continuously chase the "ideal body" often find themselves caught in a never-ending loop of dissatisfaction. This cycle, often referred to as the "hedonic treadmill", is a psychological phenomenon where individuals quickly return to a baseline level of happiness after achieving a goal. Research from Psychological Science has shown that once someone achieves their "ideal" weight, their satisfaction is often short-lived, and they set new, often unattainable, standards for themselves. This perpetual cycle can lead to body dysmorphia, eating disorders, and chronic dissatisfaction with one's appearance.

Another consequence of chasing the ideal body is the risk of disordered eating behaviours. A 2021 study in Eating Disorders Review found that people with perfectionistic tendencies or body dissatisfaction are more likely to engage in harmful behaviours like restrictive eating, over-exercising, or binge eating. These behaviours are often driven by an unattainable image of what their body "should" look like, contributing to emotional distress and unhealthy habits.

Practices to Battle the Toxic Belief of "Thinness Equals Happiness"

• Body Neutrality: Instead of focusing on loving your body all the time, which can feel unattainable, body neutrality encourages individuals to accept their bodies for what they do, rather than how they look. This mindset shifts the focus from appearance to functionality, helping people appreciate their body's strength, mobility, and ability to support their day-to-day lives.

• Self-Compassion: Research from The Journal of Clinical Psychology shows that self-compassion can greatly reduce body dissatisfaction. When people practice kindness towards themselves and recognize that everyone has insecurities, they’re less likely to fixate on achieving the "perfect" body. This can significantly improve body image and overall happiness.

• Gratitude Practices: Focusing on gratitude has been shown to increase overall well-being and life satisfaction. In a study published in Personality and Individual Differences, individuals who regularly practiced gratitude experienced lower levels of depression and anxiety, and greater happiness, regardless of their physical appearance. By shifting focus away from appearance and towards aspects of life they appreciate, people can cultivate happiness that isn’t dependent on weight or body shape.

• Therapeutic Interventions: Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) are effective for individuals struggling with body image and weight-related concerns. These therapies help people identify and challenge irrational thoughts and beliefs about their bodies. A study in The Journal of Eating Disorders showed that CBT specifically reduced body image concerns and improved self-esteem in participants with a history of body dissatisfaction.

• Community Support: Surrounding oneself with a supportive community that values health, wellness, and individuality over appearance can help individuals move away from the toxic belief that thinness equates to happiness. A 2019 study in Psychology & Health found that people who engage in social groups focused on positive body image experienced less body dissatisfaction and were more likely to practice self-care.

  
  

Rather than waiting for weight loss to bring happiness, focus on cultivating joy, confidence, and self-worth in the present moment. You don’t have to wait to fit into a smaller dress size to start living your life fully. Practicing gratitude, engaging in activities that make you feel good, and nurturing meaningful relationships can help you find happiness now, regardless of your body size.

Toxic Nutritional Beliefs: The Psychological and Physical Toll

These toxic nutritional beliefs not only take a toll on your mental health but also directly affect your physical well-being. Chronic stress, driven by negative thoughts around food, disrupts the delicate balance of the body’s systems. Below, we’ll explore how these toxic beliefs create a cascade of negative effects on both the body and the mind.

1. Stress and Its Biochemical Impact on Health

Chronic stress caused by toxic food beliefs triggers a stress response in the body, leading to increased levels of cortisol, the stress hormone. This has far-reaching effects on various bodily systems, particularly digestion and metabolism.

A 2014 study published in the Journal of Obesity found that chronic stress leads to increased abdominal fat and slower metabolism, making it harder for individuals to lose weight. Moreover, high cortisol levels can negatively impact insulin sensitivity, increasing the risk of developing type 2 diabetes .

Stress also affects the gastrointestinal system by slowing down digestion, reducing nutrient absorption, and increasing the likelihood of gastrointestinal disorders such as irritable bowel syndrome (IBS). According to the American Psychological Association, chronic stress can cause inflammation in the gut, leading to symptoms like bloating, cramps, and indigestion.

1. Emotional Eating and the Vicious Cycle

Toxic beliefs often fuel emotional eating, which is the act of eating in response to feelings rather than hunger. Many people who view food as the enemy turn to it for comfort when they feel stressed or overwhelmed. This creates a vicious cycle where food is both feared and relied upon for emotional solace.

Research from the Appetite journal highlights that individuals who associate food with guilt or anxiety are more likely to engage in binge eating and emotional eating. This leads to feelings of shame and frustration, further entrenching the toxic belief that food is the problem.

The more we view food through a lens of fear, the more likely we are to disconnect from our body's natural hunger and fullness cues, leading to disordered eating patterns that can worsen over time.

1. Nutritional Deficiencies and Their Impact

Toxic beliefs that revolve around eliminating certain food groups or macronutrients, such as the idea that "fat in food makes me fat," can lead to nutrient deficiencies. For example, avoiding fats, which are essential for the body, can result in deficiencies in essential fatty acids (EFAs).

Essential fatty acids, particularly omega-3s, play a critical role in brain function, hormone production, and cardiovascular health. Deficiency in healthy fats can lead to symptoms such as brain fog, depression, dry skin, and brittle hair.

A 2016 study from the British Journal of Nutrition shows that individuals with low omega-3 intake are more likely to experience cognitive decline, mood disorders, and chronic fatigue. The study also points to the role of essential fats in supporting weight management and reducing inflammation in the body.

4. The Weight Loss Plateau: A Physical and Emotional Struggle

For those who adhere to the "less food, more exercise" mentality, frustration often builds when the weight loss results slow down or plateau. The body adapts to calorie restriction and increased physical activity over time, making it harder to continue losing weight through these methods alone.

A 2015 review published in The Lancet notes that severe calorie restriction slows metabolism and reduces muscle mass, leading to lower energy expenditure. As the body becomes more efficient at conserving energy, it becomes increasingly difficult to achieve weight loss, leading to emotional frustration and self-blame.

This struggle often reinforces toxic beliefs around food, body image, and self-worth, making individuals feel as though they must further restrict their intake or push themselves harder physically. This, in turn, increases the risk of disordered eating, burnout, and long-term physical harm.

1. Perfectionism and Body Image Dissatisfaction

The belief that "if I were thin, I’d be happy" perpetuates a harmful narrative that thinness is the ultimate goal. In reality, thinness is not a measure of happiness or self-worth. Studies have consistently shown that individuals who achieve weight loss are not necessarily happier or more confident in the long run.

Perfectionism and the desire to achieve the "perfect" body can also contribute to mental health disorders like body dysmorphic disorder (BDD) and orthorexia, an obsession with eating foods one considers healthy to the point that it disrupts everyday life.

Healing from Toxic Nutritional Beliefs: A Practical Guide

Recognizing and addressing toxic nutritional beliefs is the first step toward creating a healthier, more balanced relationship with food and your body. Below, we outline a practical framework for healing from these harmful mindsets.

1. Challenging Negative Thoughts: Cognitive Restructuring

Cognitive restructuring is a psychological technique that involves identifying and challenging negative or unhelpful thoughts. When applied to toxic nutritional beliefs, it can help shift harmful narratives like “food is the enemy” or “appetite is bad” into healthier, more realistic perspectives.

Steps to Cognitive Restructuring:

Identify the toxic belief: Write down your toxic belief about food or your body. For example, “Fat in food makes me fat.”

Challenge the belief: Ask yourself, “Is this really true?” or “What evidence supports or contradicts this thought?” Refer to scientific studies that debunk harmful myths (e.g., research showing that healthy fats are essential for brain function and metabolism).

Replace the belief with a healthier one: Craft a new, more balanced belief. For example, “Fat is essential for my health, and consuming healthy fats supports my brain, hormones, and energy levels.”

By consistently practicing cognitive restructuring, you can reprogram your thoughts around food, making them more supportive and grounded in reality.

1. Self-Compassion: Cultivating a Positive Relationship with Your Body

Self-compassion is a powerful antidote to the toxic belief that thinness equates to happiness or worth. Research shows that individuals who practice self-compassion tend to have better body image, higher self-esteem, and improved mental health. Rather than punishing yourself for not meeting society's narrow beauty standards, self-compassion encourages you to accept your body as it is, while working towards health and well-being.

Practicing Self-Compassion:

Speak kindly to yourself: Replace negative self-talk with positive affirmations. Instead of thinking, “I’ll never be happy until I lose weight,” tell yourself, “My worth is not determined by my weight.”

Focus on health, not aesthetics: Instead of fixating on achieving the “perfect” body, set goals related to how you feel. Prioritize mental and physical health over appearance.

Embrace body diversity: Understand that healthy bodies come in all shapes and sizes. Reject unrealistic beauty standards that equate thinness with happiness or success.

Self-compassion allows you to show yourself the same kindness you would offer to a friend, fostering a healthier relationship with both food and your body.

1. Balanced Nutrition: Rethinking the "Perfect" Diet

One of the most pervasive toxic beliefs is the idea that finding the "perfect" diet will eliminate all worries about health and body image. This belief can lead to obsessive dieting, fear of certain food groups, and an endless search for a non-existent ideal eating plan. In reality, there is no one-size-fits-all perfect diet.

The key to balanced nutrition lies in flexibility and variety. A 2016 review published in The American Journal of Clinical Nutrition emphasized that healthy eating is about finding balance, not perfection. This means including a variety of whole foods—vegetables, fruits, whole grains, proteins, and fats—in your diet without over-restricting or obsessing over “bad” foods.

Steps to Balanced Nutrition:

Include all macronutrients: Ensure your diet contains carbohydrates, proteins, and fats. These macronutrients all play crucial roles in energy, muscle repair, and overall health.

Avoid over-restriction: Over-restricting food groups (like fats or carbohydrates) can lead to nutrient deficiencies and cravings. Instead, focus on moderation and balance.

Prioritize quality over quantity: Choose nutrient-dense foods most of the time, but allow yourself the flexibility to enjoy your favourite fun foods without guilt. This mindset reduces the “all or nothing” approach to dieting and promotes a sustainable, enjoyable relationship with food.

1. Social Support: Building a Positive Food Environment

Having a supportive social circle is critical for overcoming toxic nutritional beliefs. Surrounding yourself with people who have a balanced, healthy relationship with food can reinforce positive behaviors and help you stay on track. Social support can come in the form of family, friends, or even professional counselors who understand the psychological aspect of nutrition.

Ways to Build Support:

Find a support group: Join a group of people who share similar struggles with food and body image. This can provide a safe space to discuss challenges, share victories, and receive encouragement.

Work with a nutrition therapist: A nutrition therapist or counsellor can help you uncover the root of your toxic nutritional beliefs and guide you towards healthier patterns. They can provide tools for cognitive restructuring, mindful eating, and self-compassion.

Engage with positive media: Limit your exposure to media that promotes unrealistic beauty standards or fad diets. Instead, seek out content that encourages body positivity and balanced nutrition.

1. Understanding the Role of Emotional and Physical Hunger

One key element in overcoming toxic beliefs is distinguishing between emotional hunger and physical hunger. Emotional hunger arises from feelings such as boredom, stress, or loneliness, while physical hunger is the body’s natural signal for nourishment. Recognizing the difference can help prevent emotional eating and reinforce healthy eating habits.

How to Differentiate:

Physical hunger: Gradual onset, accompanied by physical sensations such as stomach growling, fatigue, or light-headedness. It can be satisfied with any food.

Emotional hunger: Sudden, intense cravings for specific comfort foods, often linked to stress, sadness, or boredom. Emotional hunger is not satisfied by fullness.

By identifying emotional triggers and finding non-food ways to cope, you can start breaking the cycle of emotional eating and honour your body’s true needs.

Toxic nutritional beliefs are deeply ingrained in our culture, but they don’t have to dictate how you live. By recognizing these beliefs, addressing the psychological factors behind them, and making practical changes in how you approach food, you can foster a healthy, balanced relationship with both your body and your meals.

At Eat At Ease Counselling, we believe food should be a source of nourishment and enjoyment, not guilt or fear. Remember: health and happiness don’t depend on achieving a perfect body or following a perfect diet, but on cultivating peace and balance in how you nourish yourself physically and emotionally.

Let’s work together to overcome these toxic beliefs and create a healthier, more compassionate relationship with food, allowing you to live with greater ease, confidence, and joy.