“I have to watch what I eat,” “I eat even when I’m not hungry,” “I might never be able to stop eating,” “I have to cut back on sugar to lose weight”: these thoughts, which you’ve no doubt heard before, are often part of what’s known as cognitive restriction.
It’s true that a so-called “balanced” diet reduces the risk of being overweight, cancer, diabetes, high blood pressure, or cardiovascular disease, but this can come at the expense of your mental health—particularly through the development of cognitive restriction.
What is cognitive restriction?
The literature defines cognitive restriction as the intention to control one’s diet in order to avoid gaining weight or to lose weight. Many people are at risk, particularly those who follow “healthy eating” trends and may swing toward excess, as well as people who struggle with body dissatisfaction. In Switzerland, according to the Federal Statistical Office, 65% of men and 75% of women in 2022 are mindful of their diet and may be at risk of this phenomenon.
The Risks of Cognitive Restriction
Cognitive restriction manifests as a cycle of inhibition and disinhibition that leads to multiple harmful effects:
- Difficulty perceiving one’s hunger cues
- Eating behavior dominated by cognitive thoughts
- Loss of control: compulsive eating, snacking, and “bingeing.”
Cognitive restriction involves a range of emotions: anxiety about feeling hungry, fear of running out of food, insecurity around eating, frustration and guilt, and difficulty finding comfort in food. It also leads to significant weight fluctuations. All of these effects move a person further away from the initial goal of taking care of their health and themselves.
How can you break free from cognitive restriction?
Addressing cognitive restriction primarily involves cognitive restructuring. This involves replacing dysfunctional beliefs about food with healthier thoughts. It includes learning to listen to your body’s hunger cues, cravings, and needs in alignment with your values. The goal is to restore a peaceful relationship with food, free from guilt and restrictive rules.
The exercise below offers an introduction to cognitive restructuring.
POP UP Exercise
- Identify a food or a high-risk situation that triggers a dysfunctional automatic thought. This is a situation of restriction. E.g., I crave chocolate / I have plans for raclette with friends tonight.
- Write down all the dysfunctional thoughts related to your chosen automatic thought.
- Identify all the positive thoughts associated with this food and this situation = cognitive restructuring.
- Reflect on the balance between automatic, negative thoughts and positive thoughts.
Article written by Maya Gentet - Dietitian in the Nutrition Department